High iron eggplant & lentil bake

Melissa D'Elia
16 hours ago
3 min read

Baked lasagna in a clear glass dish sits on a cork mat. Layers of cheese, red sauce, and green spinach are visible. The setting is a neutral-toned countertop.

This high iron eggplant and lentil bake is a simple, wholefood meal that works well for meal prep and leftovers. Each serve provides approximately 8 mg of iron, making it a practical iron rich recipe for lunches across the week and for individuals with increased iron requirements.

This recipe is naturally high in fibre and plant diversity, which supports gut health through regular intake of legumes, vegetables, herbs and wholefood ingredients. A fibre rich diet helps support a healthy gut microbiota, which plays an important role in digestion, inflammation and nutrient absorption.

Plant based diets rely on non haem iron, which is absorbed less efficiently than haem iron found in animal products. As a result, individuals following vegetarian or predominantly plant based diets generally have higher iron requirements and benefit from regularly including iron rich meals.

Certain populations are at increased risk of iron deficiency, including menstruating individuals, endurance athletes and those with conditions such as endometriosis, where iron losses and inflammation may coexist. For these groups, consistent intake of iron rich meals that are balanced and well tolerated can play an important role in supporting iron status.

INGREDIENTS:

Makes 6 serves

3 large Eggplants, peeled
2 Zucchini, peeled
700ml Bottle of passtta sauce
2 tins of Brown lentils, drained and rinsed.
2 cups Spinach
½ tsp Sweet paprika
Handful fresh basil
1 tsp Italian herb mix
1 tsp Dried parsley
2 tsp Olive oil
Salt & pepper to taste
Optional: onion & garlic, diced

Bechamel Sauce:

1/3 cup Dairy free butter
¼ cup Corn flour
2 tbs Nutritional yeast
1 cup of Lite soy milk
Salt & pepper

Instructions:

1. Pre heat oven to 180c.

2. Slice eggplant and zucchini into thin, lasagna like strips, add a generous amount of salt, layer on a plate with paper towels. Place a heavy object on top and set aside (this helps to drain excess water)

3. Prepare the lentil bolognese. Add ½ tbs olive oil into a saucepan, Sautee onion and garlic if using. Then add the passata, herbs & salt. Allow to cook on a medium-low flame for 20 mins. Making sure to stir.

4. Add the brown lentils and stir. Cook for a further 10-15 mins. Then remove from the heat.

5. While the sauce is cooking. Prepare the bechamel sauce (see below)

6. Assemble the bake: In a large oven proof tray layer the eggplant and zucchini evenly and alternate with the lentil bolognese and spinach. Top with a generous serving of bechamel sauce on top.

7. Cover with foil and bake for 15-20 mins. Remove the foil and bake for a further 5-10 minutes depending on how cooked you like it.

Bechamel Sauce:

1. In a small sauce pan, melt nuttelex/ dairy free butter

2. Add flour and whisk together over a low heat

3. Add soy milk and nutritional yeast and continue to whisk until thick and creamy.

4. Remove from heat. Set aside.

Baked lasagna in a black pan with a thick layer of red tomato sauce, melted cheese, and a sprinkle of grated cheese on top.

Nutrition: Per serve

270kcal

15g Protein

37g Carbohydrates

9g Fat

8mg Iron

Author: This blog post was written by Melissa D'Elia (APD)

Disclaimer: The content of this blog is not intended to be a substitute for professional medical advice, diagnosis or treatment. Please consult with your Dietitian or GP for individualised advice.