Iron-Rich Recipes For Teens

A. Pasta with lentil sauce and feta

• 2 tablespoon olive oil
  
• 1 onion, finely chopped
  
• 1 carrot, finely chopped
  
• 2 sticks celery, finely chopped
  
• 2 garlic cloves, crushed
  
• 2 teaspoon ground cumin
  
• 1 tablespoon tomato paste
  
• 800 gms canned chopped tomatoes
  
• 410 gms can brown lentils
  
• 300 gms spaghetti
  
• 100 gms feta, crumbled

A. Pasta with lentil sauce and feta

Step 1
Heat the olive oil in a saucepan over medium heat. Add the onion, carrot, celery and cook, stirring, over low heat for 5 minutes until softened.

Step 2
Add the garlic, cumin, tomato paste, tomatoes and 1/2 cup water. Bring it to boil and season with salt and black pepper. Turn the heat to low, simmer for 10 minutes, add the lentils and cook for a further 5 minutes.

Step 3
Meanwhile, cook the spaghetti in boiling, salted water according to
packet instructions. Drain and toss with sauce.

Step 4
Divide between serving bowls and sprinkle with feta.

B. Vegetable Soup With Chikpeas

Ingredients

• 2 teaspoons olive oil
• 1 large brown onion, chopped
• 2 teaspoons ground turmeric
• 1 teaspoon ground coriander
• 2 teaspoons ground cumin
• 5 cups chopped vegetables
• 3 cups reduced-salt vegetable stock
• 2 cups water
• 415 gms can chopped tomatoes
• 400 gms can chickpeas, drained, rinsed
• 1/2 cup flat-leaf parsley, chopped

Vegetable Soup With Chikpeas

Step 1
Heat oil in a large saucepan over medium-high heat. Add onion. Cook for three minutes. Add spices and firm vegetables (such as pumpkin, potatoes, carrots, capsicum and celery). Stir to coat.

Step 2
Stir in stock, water, tomatoes and chickpeas. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 40 minutes or until vegetables are soft. Add tender vegetables (such as beans, broccoli, peas, zucchini). Cook for a further 5 minutes, stir in parsley, season with pepper and serve.

Bulgur Salad with Shrimp and Spinach

Ingredients

• 1½ cup(s) coarse bulgur
• 1 teaspoon(s) finely grated lemon zest
• ¼ cup(s) fresh lemon juice
• 3 tablespoon(s) chopped dill
• ½ cup(s) extra-virgin olive oil
• 1 pound(s) large cooked shrimp, shelled
• 3 cup(s) baby spinach
• 4 radishes, thinly sliced
• 2 tablespoon(s) pine nuts
• Kosher salt and freshly ground pepper

Bulgur Salad with Shrimp and Spinach

Directions

• In a bowl, cover the bulgur with warm tap water. Let stand until the grains are tender, about 2 hours. Drain the bulgur well.
• In a large bowl, whisk the lemon zest with the lemon juice and chopped dill. Whisk in the olive oil.
• Add the bulgur, shrimp, baby spinach, sliced radishes, and pine nuts and toss to coat.
• Season with salt and pepper and serve.