A plant bowl where the tahini dressing quietly adds calcium alongside iron and folate.
Serves 2 · Ready in 20 min · Rich in Calcium, Iron, Folate
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
- Calcium: 200 mg
- Iron: 4 mg
- Folate: 120 µg
- Protein: 15 g
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on calcium? Try the Calcium Calculator.
- Short on iron? Try the Iron Intake Calculator.
- Short on folate? Try the Nutrient Reference Values.