Iron-Packed Zucchini, Kale and Chick Pea Breakfast Scramble – The Full-Time Tourist

iron, plant-based, mushroom, onion, kale, chickpea, zucchini, the full-time tourist, easy recipes, breakfast

One aspect of my diet that I’ve always struggled with is getting enough iron and protein. The lack of iron and protein in my diet isn’t a new problem for me- I would often be found being forced to sit at the dinner table, staring at the small portion of meat on my plate in protest, until I ate all my meat. But since moving out of home three years ago, it’s become my responsibility to care for my health and in doing so, I’ve never cooked meat to include with my meals. Since I’ve stopped eating meat, my iron levels haven’t changed from the slightly-under recommended level that I’ve been at my entire life. And I’ve been looking for recipes to help me improve my iron levels though a plant-based diet.

Iron is one of the most important minerals we need in our bodies. Iron helps the body produce hemoglobin, a protein in red blood cells that carries oxygen from the lungs throughout the body. Without enough iron, the body cannot produce healthy hemoglobin, which can lead to fatigue, weakness, pale skin, shortness of breath and dizziness. As a general rule of thumb, adult men need about 10 mg of iron per day. The amount required by adult women varies based on whether she’s pregnant (30 mg), menstruating (15 mg), nursing (15 mg) or non-menstruating (i.e. medical condition, post-menopausal; 10 mg).

For this recipe, I chose iron-packed zucchini, kale and cremini mushrooms to help get your iron fix first thing in the morning. I also included about half a cup of chick peas, which makes up 34 per cent of your daily iron intake and 19 grams of protein! For seasoning, I chose turmeric for its anti-inflammatory properties, which is great for your skin, and has 15 per cent of your daily iron intake in one tablespoon. I also added one tablespoon of paprika to round out the flavour and provide 66 per cent of your daily vitamin A requirements, which is also great for your skin. As this breakfast is entirely plant-based, our bodies also need a little splash of vitamin C (lemon juice) to help with the absorption of iron.

iron, plant-based, mushroom, onion, kale, chickpea, zucchini, the full-time tourist, easy recipes, breakfast

Iron-Packed Zucchini, Kale and Chick Pea Breakfast Scramble


Prep Time                            Cook Time                              Yields

        10 mins                                   15 mins                                    2 servings


Ingredients:

1/2 medium zucchini

1/2 can of chickpeas

3-4 cremini mushrooms

1-2 cloves of garlic

1/4 red onion (small)

1 large handful of washed, chopped kale

Salt & pepper to taste

1 tbsp. tumeric

1 tbsp. paprika

Splash of lemon juice

Sunflower oil to coat pan

Avocado

Toasted gluten-free bread

Instructions:

  1. Coat a medium frying pan with sunflower oil.
  2. Cut up red onion and fry over medium-low heat. Crush garlic in pan. Add a shot-glass amount of water to keep onion and garlic from shrivelling.
  3. Wash and cut cremini mushrooms. Add to pan.
  4. Wash and cut zucchini. Add to pan when mushrooms are half-cooked.
  5. Wash and roughly chop kale. Add to pan when zucchini and mushrooms are almost fully cooked. Wilt.
  6. When kale is almost completely wilted, add chickpeas, tumeric, paprika and lemon juice. Add salt and pepper to taste. Take off heat once kale is wilted.
  7. Serve over mashed avocado on toast. To help mash the avocado, I will also splash a small amount of lemon juice half-way through mashing it onto my toast.

iron, plant-based, mushroom, onion, kale, chickpea, zucchini, the full-time tourist, easy recipes, breakfast

What’s your favourite iron-packed, plant-based recipe? Let me know in the comments below or by Twitter (@thefttourist) or Facebook (The Full-Time Tourist)!

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Who is The Full-Time Tourist?

Hi there! I’m Deni Verklan, a Canadian freelance journalist and blogger with a passion for travel, photography, writing, and gluten-free & plant-based foods. (Though that last one is more of a necessity.) The Full-Time Tourist is a travel blog for those who love to travel, but want to stick to a budget, and for those traveling with food allergies/dietary restrictions. Here you will find my travel stories, city/neighbourhood guides, travel tips, lifestyle tips and gluten-free & plant-based recipes.

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