Scrambles are my jam because they are easy and quick. Since they usually only require one pan, they are perfect for lazy mornings or late nights after work when I need some food in my belly stat. What makes this recipe extra special is that it is iron-rich (perfect for that time of the month, ladies!). It also only takes about 10 minutes, which for me, is about all the time I want to spend cooking when I’m feeling that first-day-flow-action.
Since we lose a lot of iron during the menstruation phase, it’s important to replenish with iron-rich foods, especially if you have heavy periods. Shiitake mushrooms, kale, tempeh, and kidney beans all have beneficial levels of iron. Tomatoes are not particularly iron-rich but I added them in here because they are high in Vitamin C which helps in the absorption of plant-based iron up to five times! (Oh, and because they are delicious.)
Bonus points for cooking this dish in a cast-iron pan, which will up the iron content of your meal even more!!
10-Minute Iron-Rich Scramble
Serves 1 | Prep Time: <5 minutes | Cook Time: 10 minutes
1-2 Tbs coconut oil (I use garlic infused coconut oil for a little extra flavor but regular will do!)
1/3 block tempeh, cubed
1 C shiitake mushroom caps (stems removed)
2 C Lacinato kale, chopped
1/2 can kidney beans (check for non-BPA lining!)
5-6 cherry tomatoes, quartered
salt and pepper to taste
1 tsp balsamic vinegar (I use white balsamic but any kind will do!)
Heat 1 Tbs coconut oil over medium heat.
Add cubed tempeh and saute until golden (about 5 minutes).
Add shiitakes and saute for another 2-3 minutes.
Add kale, kidney beans, and chopped tomatoes. You might need to add another tablespoon or so of oil here. Saute for a final 2-3 minutes or until kale is wilted.
Add salt and pepper to taste, plus a drizzle of balsamic vinegar. Stir and serve!
Let me know if you try out this recipe and don’t forget to tag me on IG @hashtagvegan or with the hashtag #hashtagvegan. I love seeing your creations!
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