Vegans and vegetarians often worry about getting enough iron in their diet. Iron is necessary to carry oxygen to all parts of the body and is essential for the formation of hemoglobin in red blood cells.

It is crucial to maintain a vegetarian or vegan diet that includes plenty of iron-rich foods. However, not all vegetarian foods are created equal. Although plant-based iron is plentiful, it is not always easily absorbed by the body. Therefore, it’s vital to combine vegetarian foods with other foods that boost the absorption of iron.

Here are 30 vegetarian food combinations that can help you boost your iron absorption.

1. Oatmeal with Strawberries

Oats are rich in iron, and strawberries are a great source of vitamin C, which enhances iron absorption. So topping your oatmeal with fresh strawberries is the perfect way to start your day with a healthy dose of iron.

2. Lentil Soup with a Glass of Orange Juice

Like strawberries, oranges are rich in vitamin C, and lentils are an excellent source of iron. Adding a glass of freshly squeezed orange juice to your lentil soup will enhance the absorption of iron in your body.

3. Spinach Salad with Dried Fruits and Nuts

Spinach is a great source of iron, and dried fruits like raisins and apricots are good sources of vitamin C. Adding nuts like almonds to the salad will provide an extra boost of iron, making for a nutritious and tasty meal.

4. Broccoli and Red Pepper Stir-Fry

Broccoli is rich in iron, and red peppers are packed with vitamin C. Combining these two superfoods in a quick stir-fry is an easy way to increase your iron intake.

5. Chickpea Hummus with Carrot Sticks

Chickpeas are a great vegetarian source of iron, and carrots are an excellent source of vitamin C. Dipping your carrot sticks in some chickpea hummus makes for a delicious and nutrient-packed snack.

6. Tofu and Broccoli Curry

Tofu is a good vegetarian source of iron, and broccoli is rich in vitamin C. Combining these two ingredients in a curry is a delicious and easy way to enhance iron absorption.

7. Spinach and Feta Omelet

Spinach is an excellent source of iron, and feta cheese is rich in vitamin B12. Adding spinach and feta to your omelet makes for a protein-rich breakfast that is great for your health.

8. Quinoa Salad with Bell Peppers

Quinoa is a great source of iron, and bell peppers are rich in vitamin C. Combining these two ingredients in a salad is an easy and healthy way to boost your iron absorption.

9. Grilled Portobello Mushroom with Brown Rice

Portobello mushrooms are a good vegetarian source of iron, and brown rice is an excellent source of vitamin B6. Grilling the mushrooms and serving them with brown rice is a comforting and healthy meal that will help you meet your iron needs.

10. Pea Soup with a Side of Red Bell Pepper

Peas are rich in iron, and red bell peppers are an excellent source of vitamin C. Eating a bowl of pea soup with a side of red bell pepper is an easy and delicious way to increase your iron intake.

11. Farro Salad with Roasted Vegetables

Farro is a good source of iron, and roasted vegetables like sweet potatoes and bell peppers are great sources of vitamin C. Combining these ingredients in a salad is a healthy and delicious way to boost your iron absorption.

12. Zucchini and Chickpea Curry

Zucchini is a great source of iron, and chickpeas are a good source of both iron and vitamin C. Combining these two ingredients in a curry is a perfect way to make sure you’re getting enough iron in your diet.

13. Black Bean and Sweet Potato Soup

Black beans are an excellent vegetarian source of iron, and sweet potatoes are a good source of both iron and vitamin C. Making a soup with these ingredients is a tasty and nutritious way to increase your iron intake.

14. Tomato and Lentil Salad

Tomatoes are rich in vitamin C, and lentils are an excellent source of iron. Tossing these ingredients together in a salad is an easy and nutritious way to enhance iron absorption.

15. Baked Potato with Broccoli and Cheese Sauce

Baked potatoes are a good source of iron, and broccoli is rich in vitamin C. Adding cheese sauce to the potato provides an extra boost of iron and vitamin B12.

Thus, baked potatoes with broccoli and cheese sauce are delicious and have increased nutritional value.

16. Pomegranate and Quinoa Salad

Pomegranates are rich in vitamin C, and quinoa is an excellent source of iron. Combining these two superfoods in a salad is an easy way to boost your iron absorption.

17. Lentil Stew with a Side of Kale Chips

Kale chips are a good source of both iron and vitamin C, and lentils are an excellent source of iron. Eating a lentil stew with a side of kale chips is a healthy and delicious way to increase your iron intake.

18. Baked Beans with Steamed Broccoli

Baked beans are a good vegetarian source of iron, and steamed broccoli is rich in vitamin C. Combining these two ingredients in a quick and easy meal is a perfect way to enhance iron absorption.

19. Grilled Tempeh and Eggplant

Tempeh is a good source of iron, and eggplant is rich in vitamin C. Grilling these two ingredients together makes for a tasty and nutritious meal that will help you meet your iron needs.

20. Tofu Scramble with a Glass of Grapefruit Juice

Grapefruit is rich in vitamin C, and tofu is a great source of iron. Enjoying a tofu scramble with a glass of freshly squeezed grapefruit juice is a healthy and refreshing way to boost your iron absorption.

21. Lentil and Sweet Potato Shepherd’s Pie

Lentils are an excellent source of iron, and sweet potatoes are a good source of both iron and vitamin C. Making a shepherd’s pie with these ingredients is a delicious and healthy way to increase your iron intake.

22. Black Bean and Avocado Salad

Black beans are a good vegetarian source of iron, and avocado is rich in vitamin C. Combining these two ingredients in a salad is an easy and nutritious way to boost your iron absorption.

23. Chickpea and Tomato Stew

Chickpeas are a great vegetarian source of iron, and tomatoes are rich in vitamin C. Making a stew with these ingredients is a tasty and easy way to increase your iron intake.

24. Baked Falafel and Tabouli Salad

Falafel is a good source of iron, and tabouli salad is an excellent source of vitamin C. Combining baked falafel and tabouli salad in a meal is a healthy and delicious way to boost your iron absorption.

25. Spinach and Sunflower Seed Salad

Spinach is an excellent source of iron, and sunflower seeds are rich in vitamin E, which helps enhance iron absorption. Combining these two ingredients in a salad is a healthy and delicious way to boost your iron intake.

26. Spinach and Mushroom Stir-Fry

Spinach is a great source of iron, and mushrooms are rich in vitamin C. Combining these two ingredients in a stir-fry is an easy and delectable way to enhance iron absorption.

27. Bean Burrito with Salsa

Beans are an excellent vegetarian source of iron, and salsa is often a good source of vitamin C. Eating a bean burrito with a side of salsa is an easy and tasty way to increase your iron intake.

28. Chickpea and Vegetable Curry with a Side of Mango Chutney

Chickpeas are a great vegetarian source of iron, and mango chutney is an excellent source of vitamin C. Eating a chickpea and vegetable curry with a side of mango chutney is a delicious and easy way to enhance iron absorption.

29. Spaghetti with Tomato and Basil Sauce and Meatballs Made of Lentils

Lentils are an excellent source of iron, and tomatoes are rich in vitamin C. Making spaghetti with tomato and basil sauce and meatballs made of lentils is a nutritious and tasty way to increase your iron intake.

30. Wasabi Peas and Edamame Snack

Edamame is a good source of iron, and wasabi peas are often a good source of vitamin C. Eating a snack made of wasabi peas and edamame is a healthy and easy way to boost your iron absorption.