18 Recipes to Boost Your Iron Intake By Jessica Ball, M.S., RD Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is the senior nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Updated on July 21, 2024 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines SAVE ALL RECIPES NEW! Save as a collection on MyRecipes Close Iron is an extremely important nutrient, as it helps our red blood cells supply oxygen to the body and supports our metabolism. That said, many people do not get enough to meet their needs. This can increase the risk of iron deficiency anemia and more. These recipes feature iron-rich ingredients like legumes, spinach, kale, tofu and beef to help you meet your needs deliciously. Recipes like our Mushroom & Tofu Stir-Fry and our Skillet Steak with Mushroom Sauce will help you feel fueled and energized. See More Love any of these recipes? Tap "Save" to add them to MyRecipes, your new, free recipe box for EatingWell. 01 of 18 Mushroom & Tofu Stir-Fry View Recipe Save This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice. 02 of 18 Balsamic-Parmesan Sautéed Spinach View Recipe Save Tender spinach with a hint of garlic, Parmesan cheese and sweet balsamic vinegar makes a quick and flavorful side dish. The sturdy leaves of mature spinach hold up best during cooking. 03 of 18 Skillet Steak with Mushroom Sauce View Recipe Save This steak, broccoli rabe and pea dinner is a one-skillet meal that will be on your table in just 25 minutes! The pan drippings combine with mushroom, broth and grainy mustard to make a thick and delicious sauce. 04 of 18 Balsamic Steak & Mushroom Skewers View Recipe Save Photographer: Jen Causey, Food Stylist: Melissa Gray, Prop Stylist: Shell Royster Sweet balsamic vinegar packs a punch in these balsamic steak and mushroom skewers. Top sirloin is tender and less expensive compared to other cuts of meat, but for a little more flavor, strip steak is a good alternative. If you have leftovers, use them up in a salad or tuck them into pita bread with hummus for a delicious lunch the next day. 05 of 18 Sheet-Pan Steak & Potatoes View Recipe Save One pan = less cleanup. To make this sheet-pan dinner work, the potatoes are roasted for 15 minutes before the asparagus and skirt steak are added. Finished with rosemary and blue cheese, it's our easy—and healthy—take on steak frites. 06 of 18 Tofu, Mushroom & Bok Choy Soba Noodle Bowls View Recipe Save Greg DuPree Soba noodles are made with whole-grain buckwheat, upping the fiber count in these brothy bowls and adding nutty flavor. Thick and chewy udon noodles make a good alternative. 07 of 18 Kale & Quinoa Salad with Lemon Dressing View Recipe Save Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee This kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness. 08 of 18 Vegetarian Potato-Kale Soup View Recipe Save Photography / Antonis Achilleos, Styling / Christine Keely, Ali Ramee This healthy soup recipe has a rich, yet light and velvety texture. Serve with crusty bread and a glass of wine for a cozy meal. 09 of 18 Pan-Seared Steak with Crispy Herbs & Escarole View Recipe Save This easy dinner takes just 20 minutes to prepare, meaning that seared steak can be a weeknight meal. Cooking herbs in the pan with the steak releases their aroma, infusing it into the meat while creating a crispy garnish. After the steaks and herbs are pan-seared, the escarole is cooked in the same skillet, so this healthy dinner requires minimal cleanup too. 10 of 18 Chickpea Tuna Salad View Recipe Save Photography / Caitlin Bensel, Food Styling / Ruth Blackburn This chickpea tuna salad with capers, feta and cucumber makes for the perfect lunch to pack for work or school. You can prep the salad the night before (just be sure to keep the spinach separate and dress the salad right before serving). 11 of 18 Moussaka View Recipe Save Leigh Beisch This version of the classic Greek-inspired dish layers eggplant with an aromatic meat sauce and creamy béchamel for a satisfying summer casserole. The eggplant slices are commonly fried, but here we broil them to cut back on calories. Graviera, a hard grating cheese, is popular in Greece. Look for it with other specialty cheeses at well-stocked grocery stores, or substitute Pecorino Romano. 12 of 18 White Bean Soup with Pasta View Recipe Save Jacob Fox We use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad. 13 of 18 Kale & Lentil Stew with Mashed Potatoes View Recipe Save Fire-roasted tomatoes add a slightly smoky flavor to red lentils. The addition of mashed potatoes gives this an upside-down shepherd's pie feel. 14 of 18 Scallion-Ginger Beef & Broccoli View Recipe Save Whip up a chef-quality stir-fry recipe at home. This beef and broccoli stir-fry packs in the vegetables and takes just 30 minutes to prep. Ginger, which adds a lively kick to this stir-fry, has long been touted for its power to settle stomachs. But that's not its only superpower: Preliminary research suggests it may improve blood sugar and inflammation too. 15 of 18 Chickpea Fritters View Recipe Save Photography / Caitlin Bensel, Food Styling / Ruth Blackburn These vegetarian chickpea fritters have a crispy exterior with a light and fluffy center flavored with fresh chopped herbs. The feta-yogurt dip adds a cooling, creamy brightness. The easy-to-prepare fritter mixture and dip can be made a few hours ahead, leaving only the frying to the last minute if needed. The air-fryer alternative cuts back on oil while still delivering a crispy fritter. 16 of 18 Lemon-Garlic Steak & Green Beans View Recipe Save Jason Donnelly For a steak that's deliciously tender, flavorful and not too fatty, we reach for strip (also known as New York strip or shell steak). It has less than half the saturated fat of a rib-eye but is more tender than leaner sirloin. Here, we cook green beans in the same pan used to sear the spiced steak. All those delicious drippings add richness to the beans—plus there's one less pan to wash! 17 of 18 Mussels with White Beans & Tomatoes View Recipe Save Cooking mussels may seem intimidating, but here we've made it quick and easy. We've added white beans to turn this classic mussels-in-white-wine-sauce dish into a heartier weeknight meal. Serve with whole-grain crusty bread to sop up the flavorful broth. 18 of 18 White Bean & Sun-Dried Tomato Gnocchi View Recipe Save Jacob Fox Sun-dried tomatoes are the star of this recipe—providing texture and umami. Combined with the spinach, they make this dish a great source of vitamins C and K. Explore more: Healthy Recipes Nutrient-Focused Was this page helpful? Thanks for your feedback! Tell us why! Other Submit