Also, cocoa is a really rich source of iron. It's an acquired taste but I love Lindt 90% cocoa choc and 4 squares is 28% of your RDA for iron. What a fab way to get it!! So treat yourself to the highest cocoa content chocolate you like - maybe work your way up the %ages if you aren't used to it. it's lovely rich and savory. Lidl do a nice 70% and 81% at v reasonable prices.
iron rich foods for veggies and vegans
top foods rich in iron
These links should give you some ideas of things you can add to your day to day diet.
Broad beans, brussel sprouts, oats, turkey, cashews, pine nuts, lentils, dried thyme (1 tsp is 7% of your RDA!), potatoes all very worth adding, eg replace peas with broad beans/sprouts, chicken with turkey, potatoes for pasta/rice, peanuts for cashews...
Homemade pesto is a good one too. lots of either pine nuts or cashews, fresh basil (also v good source of iron), oil, good handful of spinach, salt & pepper and blend. Parmesan optional or you can just add it at the table. Add broccoli florets/purple sprouting if you can run to it to the pasta and mix in the pesto, it's delicious.
if you like Indian food, this dahl (slightly adapted from Remus's recipe) is fabulous and the lentils provide loads of iron:
Serves two generously.
Onion
Garlic
Tsp turmeric
Tsp cumin seeds
Tsp garam masala
Tsp mustard seeds
Green chilli
Ginger
Large tomato, diced
150 red lentils
Half tin of coconut milk
Chopped coriander
Extra cumin seeds, mustard seeds, chilli flakes
Fresh coriander to serve
Fry a finely chopped onion and a couple of cloves of garlic for a few minutes. Add 1 tsp turmeric, another of cumin seeds, another of garam masala and another of mustard seeds. Add a chopped green chilli/dried hot chilli and a bit of chopped ginger (I use the little frozen cubes if I have no fresh. Add 150g red lentils, diced tomato and water to cover. Cook (you may need more water). When nearly tender add coconut milk and a load of chopped coriander and cook until tender. Meanwhile fry another onion sliced into thin half moons, some sliced garlic - when nearly done add cumin seeds and mustard seeds and some chilli flakes. Stir into the dahl and serve with lots more fresh coriander.
And this lamb and spinach curry is very good and easy. You can sub the lamb for beef and that is very good too:
small chunk ginger , peeled and chopped
2 garlic cloves, chopped
2 onions, roughly chopped
2 green chillies, sliced
1 tbsp oil
1 tbsp ground cumin
1 tbsp ground coriander
1 tsp ground turmeric
1 tsp chilli powder
600g lamb neck fillet
4 tomatoes, chopped
1 tbsp tomato purée
100g bag spinach, chopped
Put the ginger, garlic and onions in a food processor and whizz to a paste. Heat 1 tbsp oil in a pan then add the paste, green chilli and 1/2 tsp salt and cook for 3-4 minutes until fragrant. Add all the spices and cook for a couple of minutes. Add the lamb and keep cooking and stirring until browned. Stir in the tomatoes, tomato purée and a cup of water then bring to a simmer. Cover and cook for 1 hour.
Add the spinach then cook for another 15 minutes. Serve with rice or indian breads.