Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Calcium, Iron, Folate, Fibre and Gut health.
- Calcium — Calcium helps build and maintain strong bones and teeth and supports normal muscle and nerve function — important throughout life and particularly around menopause.
- 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.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
- 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 plant bowl where the tahini dressing quietly adds calcium alongside iron and folate.
Lunch · Serves 2 · Ready in 20 min · Rich in Calcium, Iron, Folate, Fibre, Gut health
Ingredients
- 400g can chickpeas, drained
- 2 handfuls kale or spinach, chopped
- 1 cup cooked brown rice
- 2 tbsp tahini
- Juice of 1 lemon
- 1 clove garlic, crushed
- 1 tbsp olive oil
Method
- Whisk the tahini, lemon juice, garlic and a little water into a pourable dressing.
- Warm the chickpeas and greens in the oil until the greens wilt.
- Serve over the rice and spoon over the tahini dressing.
Tip: Tahini is a surprising source of calcium, and the lemon in the dressing helps with iron absorption.
Roughly per serve
- Iron: 4 mg
- Calcium: 200 mg
- Protein: 15 g
- Folate: 120 µg
- Fibre: 8 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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