Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Folate, Iron, Protein, Fibre and Gut health.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Gut health — A healthy gut supports digestion, immunity and even mood. Fibre-rich and fermented foods — like yoghurt, oats and legumes — feed the good bacteria that live there.
A folate- and iron-rich salad that keeps well for lunches.
Lunch · Serves 3 · Ready in 35 min · Rich in Folate, Iron, Protein, Fibre, Gut health
Ingredients
- 400g can chickpeas, drained
- 1 sweet potato, cubed
- 1 red capsicum, chopped
- 2 handfuls baby spinach
- Juice of 1 lemon
- 2 tbsp olive oil
- 1 tsp cumin
Method
- Roast the sweet potato and capsicum with 1 tbsp oil and the cumin at 200°C for 25 minutes.
- Whisk the lemon juice with the remaining oil for a dressing.
- Toss the warm veg with the chickpeas and spinach.
- Dress and serve warm or cold.
Tip: Pair the chickpeas with the capsicum and lemon dressing, the vitamin C boosts iron absorption.
Roughly per serve
- Iron: 4.7 mg
- Calcium: 90 mg
- Protein: 14 g
- Folate: 200 µg
- Fibre: 10 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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