If you’re like me and suffer from low iron, you’ll definitely want to make my Iron-Rich Spinach Lentil Salad. It’s quick and easy to throw together and can be shared with friends at a potluck or packed into containers for weekday lunches. This plant-based salad is rich in vegetarian iron sources and vitamin C, which help the body better absorb the iron. If you know you have issues with low iron, or you’re feeling tired all the time, it’s a great idea to add this healthy salad recipe to your regular rotation.
I recently had some blood work done that came back with low iron and ferritin levels. It wasn’t a complete surprise, considering I’ve been feeling drained lately and I have a history of low iron, dating back to childhood. I’m now taking a daily iron supplement, but I’m also ensuring that I incorporate plenty of iron-rich foods into my diet. This Iron-Rich Spinach Lentil Salad is packed with flavor and loaded with high-iron vegetarian ingredients. This salad is perfect for meal prep and will provide the energy boost you need to get through the day.
Why You’ll Love This Healthy Salad
- Packed with iron – I’ve loaded this salad with as many iron-rich ingredients as possible, including spinach, quinoa, pumpkin seeds, and edamame. I also tried to include foods that are high in Vitamin C, as this can help increase iron absorption in the body.
- Great for meal prep – I love making a big batch of this hearty salad so that I can enjoy it for lunch all week long. The spinach should hold up well, but you can substitute kale if you’re concerned about the spinach wilting. Kale is very hearty and should stay fresh for a few days.
- Full of flavor – If you hear spinach and quinoa and think that this salad will be boring, you are in for a surprise. It’s packed with tons of flavorful ingredients, including carrots, dried cranberries, pumpkin seeds, and a tangy dressing.
Why Your Body Will Love This Iron-Rich Meal
Iron is an essential mineral that helps maintain healthy blood in our bodies. Iron helps to carry oxygen from your lungs to other parts of your body. Without sufficient iron in the blood, the body is unable to transport oxygen as efficiently, resulting in a condition called anemia. There are several types of anemia, but I’m referring specifically to Iron Deficiency Anemia. Anemia can cause several different symptoms, including fatigue, easy bruising, dizziness, shortness of breath, pale skin, and heart palpitations. If you experience any of these symptoms, please bring them to your doctor’s attention. Anemia is diagnosed with a simple blood test.
There are two types of iron, heme iron and non-heme iron. Heme iron is only found in animal protein, like poultry, shellfish, and other meats. Non-heme iron is found in plant-based products, such as lentils, spinach, and nuts. Unfortunately, for us vegetarians, heme iron is more readily absorbed by the body. A diet rich in non-heme iron requires additional factors for absorption, such as vitamin C. This salad recipe is rich in non-heme iron sources, so I made sure to add extra vitamin C to aid in its absorption.
Spinach Quinoa Lentil Salad Recipe Ingredients
- Lentils – I used store-bought pre-cooked lentils to make this salad really easy to throw together. You are more than welcome to cook your own from scratch, though. If you prefer, you can use a different legume in place of the lentils.
- Quinoa – I used tri-color quinoa for this salad, but regular white quinoa will also work great. Any other grain of choice can be substituted for the quinoa, if needed.
- Spinach – Spinach is a dark leafy green that is high in iron, which is why I chose to use it for this recipe. Kale, or another dark, leafy green of your choice, can be used instead, if you prefer.
- Carrots – Carrots are sweet, crunchy, and are also high in vitamin C, which is important because vitamin C helps your body absorb iron better.
- Dates – Chopped dates add a sweetness and a nice chewy texture. Any dried fruit can be used, though.
- Pumpkin Seeds – Not only are pumpkin seeds rich in iron, but they’re also a great addition to salads. They add a salty crunch that can be used as a substitute for croutons.
- Dressing – I use a homemade citrus-flavored dressing that comes together quickly; however, you can easily substitute your favorite bottled dressing instead.
How To Make This Easy Quinoa Salad
- Add all of the dressing ingredients to a large mixing bowl and whisk until thoroughly combined.
- Add in the quinoa, lentils, spinach, carrots, onion, dates, and pumpkin seeds. Use a large spoon to mix everything until all the ingredients are coated with the dressing. Taste the salad and season with additional salt and pepper as needed.
- Spinach quinoa lentil salad can be served immediately or stored in the refrigerator for up to 4-5 days.
Recipe Frequently Asked Questions
- This recipe is already vegan and gluten-free.
- Will this salad work for meal prep? Yes, this salad recipe is perfect for meal prep. Assemble the salad, separate it into meal prep containers, and store it in the refrigerator for about 4-5 days.
- Can kale be used instead of spinach? Yes, kale or any other green of choice can be used instead of spinach if you prefer.
- Can store-bought dressing be used? Yes, I do provide a homemade dressing recipe, but you can easily use your favorite store-bought dressing.
Have a question I didn’t answer? Ask me in the comment section below, and I will get back to you ASAP!
Looking For More Healthy Salad Recipes?
Four Bean Israeli Couscous Salad
Meal Prep Chickpea Edamame Salad
Fall Inspired Mason Jar Salads
Protein Packed 3 Bean Quinoa Salad
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Iron Rich Spinach Lentil Salad
- Total Time: 35 minutes
- Yield: 4-6 1x
- Diet: Vegan
Description
If you’re like me, and you suffer from low iron, you are definitely going to want to make my Iron Rich Spinach Lentil Salad. It’s quick and easy to throw together and can be shared with friends at a potluck, or packed into containers for weekday lunches. This plant based salad is packed with vegetarian iron sources and vitamin C, to help your body better absorb the iron. If you know you have issues with low iron, or you’re feeling tired all the time, it’s a great idea to add this healthy salad recipe to your regular rotation.
Ingredients
Spinach Lentil Salad
- 3 cups cooked brown lentils (I used 2 (15 oz) cans)
- 2 cups cooked quinoa, white or tricolor
- 3 cups chopped baby spinach leaves
- Heaping 1 cup diced carrots
- 1/2 small red onion, diced (about 1/3 cup)
- 1/2 cup chopped dates (I used medjool)
- 1/2 cup roasted and salted pepitas
Citrus Dressing
- 1/3 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 2 tablespoons fresh orange juice
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon dijon mustard
- 1/2 teaspoon pure maple syrup
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Add all of the dressing ingredients to a large mixing bowl and whisk until completely combined.
- Add in the quinoa, lentils, spinach, carrots, onion, dates and pumpkin seeds. Use a large spoon to mix everything together until all the ingredients are coated with the dressing. Give the salad a taste and season with any extra salt and pepper needed.
- Spinach quinoa lentil salad can be served immediately or stored in the refrigerator for up to 4-5 days.
Notes
This salad is great for meal prep. Just equally portion it into 4-5 lunch containers and store for up to 5 days in the refrigerator. Salad is best enjoyed cold or at room temperature.
- Prep Time: 15 mins
- Cook Time: 20 mins
- Category: Salad, Vegan
- Method: Stovetop
- Cuisine: American
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