Iron boosting bulgur wheat, roast vege and lamb salad
Iron boosting bulgur wheat, roast vege and lamb salad
Did you know coupling iron rich foods with foods high in vitamin C increases iron absorption by almost 70%! This is especially important for those with low iron or at risk of low iron (menstruating women, pregnant and breastfeeding women, young children, teenagers, athletes, vegetarians and vegans).
Red capsicum is an excellent source of vitamin C to couple with high iron foods as it contains 240mg vitamin C compared to an orange which only contains 46mg!
We've created a roast veggie, lamb and bulgur wheat salad with a red capsicum sauce that'll be sure to boost your iron stores. We used Golden Sun's Roasted Red Peppers for the sauce as the perfect Vitamin C booster to the meal! #AD
Serves 2
Ingredients
1 orange kumara
3 potatoes
1 carrot
1 red onion
Extra virgin olive oil
1Tbsp Mixed herbs
3/4 cup bulgur wheat
2 handfuls of baby spinach or kale
Lean cuts of lamb to serve 2 people
100g feta (1/2 block) cut into cubes
1/2 jar Golden Sun roasted red peppers
Method
Preheat oven to 200 deg. Cut kumara, potato, carrot, and red onion into chunks and place on a baking tray. Drizzle with olive oil and mixed herbs. Place in the oven to bake for 15-20min, tossing veggies halfway through so they don’t stick. With 5min to go, add the spinach or kale and feta to the roasting tray.
Cook bulgur wheat: boil a jug of water. Place bulgur wheat into a glass measuring jug or heatproof bowl and pour water so it’s quite a bit overtop of the bulgur wheat. Cover with a plate or chopping board. Once cooked and soft drain in a sieve.
Prepare the roasted red pepper sauce: add roasted red capsicum with some of the oil to a blender or bullet and blend until smooth.
Cook the lamb in the fry pan and leave to rest for 5 minutes
Once everything is cooked, assemble your plate: add the roasted red capsicum sauce, followed by the bulgur wheat, roast veggies and feta, and top with the cooked lamb.