ESSENTIAL NUTRIENTs
A BALANCED VEGAN DIET
Maintaining a balanced vegan diet is not only about what you eat but how you combine foods to ensure maximum nutrient absorption. Here are some delicious recipes to help you get all the essential vitamins and minerals, using nutrient-dense ingredients like lentils and chickpeas while limiting the use of tofu and soy. These combinations make it easy and tasty to meet your daily nutritional needs.
Iron and Vitamin C: Lentil Salad with Bell Peppers and Tomatoes
Ingredients: – 1 cup cooked lentils – 1 cup chopped bell peppers (red, yellow, or green) – 1 cup chopped tomatoes – 1/2 cup chopped red onions – 1/4 cup chopped fresh parsley – 2 tbsp olive oil – 1 tbsp lemon juice – Seasoning to taste (Try our Alkaline All Purpose Seasoning and Mixed Herbs) Instructions 1. In a large bowl, combine the cooked lentils, bell peppers, tomatoes, red onions, and parsley. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. 3. Pour the dressing over the salad and toss to combine. 4. Serve chilled or at room temperature.
Nutrient Content
Iron
– Lentils (1 cup cooked): 6.6 mg
– Total: 6.6 mg
– Percentage of RDA: 44.6% (women), 75.9% (men and post-menopausal women)
Vitamin C
– Bell Peppers (1 cup): 120 mg
– Tomatoes (1 cup): 24.7 mg
– Total: 144.7 mg
– Percentage of RDA: 361.8%
How This Achieves the UK RDA: Recommended Daily Amounts
Iron: This recipe provides almost half the RDA for women and nearly the entire RDA for men and post-menopausal women.
Vitamin C: This recipe exceeds the RDA by over 300%, ensuring enhanced iron absorption and boosting immune health.