Latin American Vegan Foods High in Iron
by Odette Olivares, MSN
The typical Latin American diet includes a lesser variety of food products than the myriad of Latin American fruits, vegetables, grains, and legumes that indigenous Latin American people used and still use today. Many interesting ingredients high in iron are available in indigenous and traditional Latin American gastronomy.
Iron is an essential nutrient that helps our blood carry oxygen inside our bodies. Both the World Health Organization and the U.S. Recommended Dietary Allowances (RDA) call for higher intakes of iron for vegetarians than for nonvegetarians.1,2 The U.S. RDA suggests that vegetarian/vegan men and women after menopause should consume approximately 14 milligrams of iron daily, and vegetarian/vegan premenopausal women 32 milligrams. You can read more about iron on The Vegetarian Resource Group's website, www.vrg.org/nutrition/iron.php
Beans are one of the best vegan iron sources. Not only do they have a high iron content but also they can undergo different processes, such as cooking, grinding, and fermenting, that can improve iron absorption. Beans are a staple food from Latin America and can contain from 2 to almost 7 mgs of iron per cup of cooked beans. There are around 150 varieties of beans worldwide, of which 50 are found in Mexico. The most commonly used beans in Mexico are common beans (such as black turtle beans), ayocote, comba, and tepari. Beans are categorized according to their color as black, yellow, white, purple, brown or bayo, piebald, and flecked or moteado.3 Black and brown beans are the most popular and are usually eaten fried, as a side dish known as refried beans. Chickpeas provide the most iron among beans, with 6.8 mg per cup of cooked chickpeas.
The genetic crop diversity of Peru is one of the most important genetic pool resources in Latin America. In Peru, seaweeds that are high in iron are popular among indigenous people who live near the Andes.4 Fresh yuyo seaweed provides up to 10.6 mg of iron per 100 grams (about 3 ounces). It has a red color and is usually eaten raw. Cushuro seaweed is a blue-green alga with a spherical shape so that it resembles grapes. Both yuyo and cushuro are found in lagoons in the foothills of the Andes. Currently, the Peruvian government and universities are working on producing food additives and supplements made from cushuro to increase iron and protein consumption and reduce malnutrition.6
Another important source of iron is leafy green vegetables, such as quelites. The word quelite comes from the Nahuatl word quilitl, which means "tender edible plant." (Nahuatl is the language spoken by most indigenous people in Mexico, the Nahuas.) Though common in indigenous people's diets, quelites are not as common in the average Mexican diet. In Mexico there are more than 350 species of quelites including chaya, chepiles, huauzontle, quintonil, romeritos, and verdolaga. Quelites might include the whole plant, branches, tender leaves, or stems.5 Iron is better absorbed from quelites when they are cooked.
Among Latin American vegetables high in iron, we find crucetas, tomatillo, and different types of chilies, such as Xalapeño (jalapeño) pepper and chilaca. These vegetables provide 2-6 mgs of iron per serving.6 Like cactus, crucetas form part of the cactaceae family. While they are similar to cactus in color, texture, and flavor, they look like a three-spike star or three-crossing layers. If you do not like cactus because of its mucilage, you might want to try crucetas.
Tomatillo is a small, green fruit like a tomato wrapped in a dry peel. It is fundamental in dishes in Mexico and Guatemala, such as green sauces, green chilaquiles, and taco sauce. Its vitamin C content helps to increase iron absorption.
In the tables below, you will find traditional Latin American foods and vegan dishes with the highest iron content. In places, the tables mention traditional ways of eating, which include animal products. These can be replaced with vegan substitutes or omitted.
Examples of Latin American Vegan Dishes High in Iron
The U.S. RDA suggests that vegetarian/vegan women after menopause and men should consume approximately 14 mg of iron daily, and vegetarian/vegan premenopausal women 32 mg.
| Food | Description | Serving | Iron (mg) |
|---|---|---|---|
| Taco Salad | Veganized recipe with a traditional Mexican taste. Made of soy crumbles, kidney beans, tortilla chips, green and red bell peppers, tomatoes, chili powder, and lettuce. | 1 cup | 5 |
| El Rico | Hearty soup from Mexico that contains red kidney beans, tomato paste, green bell peppers, carrots, peanuts, and cilantro. | 1 cup | 4 |
| Yucca and Avocado Stew | Stew from Mexico made with yucca, black beans, avocado, corn, tortilla chips, cilantro, green bell peppers, tomatoes, and carrots. | 1 cup | 4 |
| Cold Quinoa Salad | Fresh salad that combines quinoa with black beans, corn, red and green bell peppers, mustard, and coriander. Quinoa was first used by Chilean and Peruvian people. Now, its nutritional qualities and great flavor make it possible to find it in almost any supermarket. | 1 cup | 3 |
| Puchero de Garbanzos | Chickpea casserole from the Colombian Andes made with onion, garlic, tomatoes, cumin, oregano, and coriander. Usually served with rice. | 1 cup | 3 |
| Grilled Chiles Rellenos | Traditional Mexican dish especially eaten on September 16th when Mexicans celebrate their Independence Day. Poblano peppers, a large chili, are usually filled with meat and spices. A vegan version is made with pinto beans, red bell peppers, and vegan cheese. | 1 filled poblano pepper | 2 |
Commonly used Latin American ingredients and recipes are a delicious way to help you meet your iron needs. Rediscovering forgotten nutritious ingredients from Latin America could help us to better care for our health. This also helps to protect the varied genetic pool of plant foods, which serve as a powerful tool for coping with altered conditions due to climate change.
Latin American Vegan Foods High in Iron
The U.S. RDA suggests that vegetarian/vegan women after menopause and men should consume approximately 14 mg of iron daily, and vegetarian/vegan premenopausal women 32 mg.
| Food | Description | Serving | Iron (mg) |
|---|---|---|---|
| Yuyo,8 cooked | Red seaweed usually eaten fresh in Peru. | 1 cup (100 g) | 10.6 |
| Cushuro, Nostco Seaweed, dehydrated | Cyanobacteria in the form of little balls, that grows in lagoons below the Andes in Peru. It has more iron and other nutrients than legumes per 100 grams (3 ounces) of dehydrated food. | 12 g (about 0.5 ounces) | 10.4 |
| Miel Negra (Black honey) or Blackstrap molasses | This ingredient is obtained by boiling sugarcane juice three times. It is popular in Paraguay to make Black Honey Cake. | 2 Tbsp. (30 ml) | 7.2 |
| Chickpeas, canned or cooked | Used mainly in Mexico, Paraguay, and Puerto Rico. Usually eaten with carrots, tomato, and onion. | 1 cup (150 g) | 6.8 |
| Crucetas, cooked | Green vegetable shaped like an elongated three-angle star, which gives them their name in Spanish, meaning "crossing." They are from Mexico. | 3 pieces about 4-inch/10 cm long, each (150 g) | 6.8 |
| White beans, cooked | White beans are traditionally cooked with sausage in various Latin American countries. Vegan sausage can be substituted. | 1 cup (180 g) | 6.6 |
| Lentils, cooked | Latin American dishes combine lentils with bananas and eggs (could use a vegan egg substitute), or with pineapple. Lentils and pineapple are a traditional dish from Veracruz, Mexico. | 1 cup (200 g) | 6.6 |
| Mamey, raw | Native to Mexico and Central America, mamey is an oblong tropical fruit with a taste compared to apricot, pumpkin, and raspberry. Mamey has a brown, rough peel and an interior similar to a baked sweet potato. Besides being high in iron, it is also high in vitamin C. | 1 piece about 63/4-inch/17 cm (400 g) | 6 |
| White or purple caimito,9 raw | Fruit from Argentina, Colombia, Costa Rica, and Ecuador. Also known as apple of milk, and milk breast, soap apple, star apple, caimito looks like a small purple or white balloon with white pulp. It is considered one of the best sapotes, a group of soft edible fruits native to southern Mexico and Central America, because of its sweet caramel flavor and soft texture. Caimito is usually eaten with lemon, but even alone it is high in vitamin C. | 1 piece about 3-inch/8 cm diameter (200 g) | 5.7 |
| Soursop, Guanabana,10 raw | Large fruit from Central America, especially consumed in Brazil, Colombia, Mexico, and Venezuela. It has a green and prickly peel and white pulp. Its flavor tastes like a mix of strawberry, banana, and apple with a little acid. Used in beverages, ice cream, or juices. | 1 piece about 8-inch/20 cm (350 g) | 5.5 |
| White kidney beans, cooked | Known simply as alubias in Mexico, they are traditionally cooked with tomatoes, onions, jalapeñ coriander, and meat or sausages. A meat substitute will still maintain the dish's taste and texture. | 1 cup (260 g) | 5.4 |
| Food | Description | Serving | Iron (mg) |
|---|---|---|---|
| Heart of palm, cooked | Traditional vegetable from Central and South America. The heart of palm is the inner core of palm trees, such as coconut and peach palm. | 1 cup (146 g) | 4.6 |
| Breva Figs, Breba, raw | In Colombia, breva figs are eaten as a traditional dessert with arequipe (caramelized milk), cheese, or guava marmalade. Vegan cheese could replace dairy cheese. | 5 pieces about 23/4-inch/7 cm long each (200 g) | 4.4 |
| Giotilla, raw | Small, green on the outside, and red inside, giotilla has several small black seeds. Also called chiotilla, it comes from a cactus. Its fruit is sweet and acidic. Traditional from Guerrero, Michoac&225;n, Oaxaca, and Puebla in Mexico. | 200 g (about 7 ounces) | 4.3 |
| Lima bean, Haba de Lima o Ibes, cooked | Known by many names: butter bean, frijol ancho, garrofón, guaracaro, pallar, or little bean from Cuba. Cultivated from Mexico to Perú. | 1 cup (170 g) | 4.2 |
| Cashew fruit, Marañón, raw | Native to northeastern Brazil, Colombia, and Venezuela. The fruit is made up of two parts: the seed (cashew nuts) and the actual fruit. The mature fruit is eaten raw and used in marmalades, jellies, candies, and juices. | 3 pieces about 3-inch/8 cm each (190 g) | 4.1 |
| Cardona Prickly Pear | This variety of prickly pear is completly red inside and out. It is used to prepare an indigenous fermented beverage called colonche. | 2 pieces about 3-inch/8 cm each (250 g) | 3.6 |
Sources: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2021. fdc.nal.usda.gov; Reyes García, M., Gómez-Sánchez Prieto, I., & Espinoza Barrientos, C. (2017). Tablas peruanas de composición de alimentos; Pérez, A.B., Palacios, B., Castro, A.L., & Flores, I. (2014). Sistema mexicano de alimentos equivalentes. México: Porrúa Hnos; University of Rochester Medical Center (2022). Healthy Encyclopedia. urmc.rochester.edu/encyclopedia
References and an expanded list of foods found in Latin America that are high in iron can be found online here: www.vrg.org/nutrition/latin-american-foods-High-in-Iron.pdf
Sample Menu for Women Providing More than 32 mg of Iron
Breakfast: Cereal and Milk
1/8 cup chia seeds, 1.2 mg iron
1/3 mamey, 2 mg iron
1/2 cup cooked amaranth, 2.6 mg iron
1 cup calcium-fortified soymilk
Soak chia seeds overnight with a bit of water. Chop the mamey in small pieces. Mix all the ingredients in a bowl with soymilk.
Cook's Note: If mamey is unavailable, soften a rounded 1/2 cup of dried apricots in water instead. They will taste different but provide a similar amount of iron.
| Total calories per serving: 385 | Fat: 15 grams |
| Carbohydrates: 52 grams | Protein: 17 grams |
| Sodium: 113 milligrams | Fiber: 14 grams |
Snack: Guanabana Ice
1/2 small guanabana, 2.5 mg iron
1 cup calcium-fortified soymilk
1/8 cup chia seeds, 1.2 mg iron
Process all the ingredients in a blender, then pour mixture into popsicle molds and freeze.
Cook's Note: If guanabana, also called soursop, is unavailable, soak about 1/3 cup of dried peaches in water. They will taste different but provide a similar amount of iron.
| Total calories per serving: 247 | Fat: 14 grams |
| Carbohydrates: 23 grams | Protein: 11 grams |
| Sodium: 146 milligrams | Fiber: 12 grams |
Lunch: Chickpeas with Crucetas and Quinoa
1 teaspoon chopped onion
1 garlic clove, minced
1 cup cooked quinoa, 2.7 mg iron
1/4 medium onion, sliced
1 xalapeño (jalapeño) pepper, deseeded and chopped
1 cup cooked chickpeas with liquid, 6.8 mg iron
1/2 cup chopped carrots
1 teaspoon vinegar
2 bay leaves
Salt, to taste (optional)
3 pieces cooked crucetas, 6.8 mg iron
1/4 avocado, to serve
lemon wedge to serve
In a skillet, gently fry onions and garlic for 5-6 minutes. Add quinoa and stir. Set aside. Using the same skillet, fry sliced onion and peppers for 5 minutes. Add chickpeas with their liquid, carrots, vinegar, bay leaves, and optional salt. Cook until carrots are soft and serve in a bowl with lemon juice squeezed over top. Place the quinoa, crucetas, and avocado in another dish.
Cook's Note: If crucetas are unavailable, 1-1/2 cups of cooked Swiss chard provide a similar amount of iron.
| Total calories per serving: 610 | Fat: 13 grams |
| Carbohydrates: 100 grams | Protein: 25 grams |
| Sodium: 68 milligrams | Fiber: 25 grams |
Snack: Black Sapote and Orange Juice
1/2 cup black sapote pulp, 1.7 mg iron
1/4 cup orange juice
Mix the black sapote pulp with the orange juice.
Cook's Note: You can't substitute the black sapote pulp in this recipe. However, eating a 1/2 cup of raisins would provide a similar amount of iron.
| Total calories per serving: 89 | Fat: <1 gram |
| Carbohydrates: 22 grams | Protein: 1 gram |
| Sodium: 1 milligram | Fiber: 1 gram |
Dinner: Tofu Enfrijoladas
2 servings tofu processed with calcium sulfate (6 ounces), 9.6 mg iron
1/3 teaspoon garlic powder
1/4 teaspoon black pepper
2 Tablespoons low-sodium soy sauce
1/2 cup cooked black beans, 1.8 mg iron
1/2 teaspoon oil
2 corn tortillas, 0.7 mg iron
1/4 avocado
1/4 small onion, sliced
2 Tablespoons chopped cilantro
2 Cardona prickly pears, 3.6 mg iron
In a bowl, marinate sliced tofu in garlic powder, black pepper, and soy sauce for 30 minutes. Crumble the tofu and fry in a skillet until it gets lightly browned and crisp, about 3-5 minutes. Set aside. Mash black beans and fry them in oil until they get creamy, but are still moist. Heat tortillas until they become pliable, about 1 minute per side.
Dip tortillas in beans so they are completely covered. Fold beans-covered tortillas in half, place in a dish, spoon the remaining beans over top, and top with tofu. Garnish with avocados, onions, and cilantro. Eat Cardona prickly pears as dessert.
Note: If cardona are not available, a large wedge of watermelon along with 1/4 cup of pumpkin seeds would provide a similar amount of iron.
| Total calories per serving: 542 | Fat: 18 grams |
| Carbohydrates: 64 grams | Protein: 28 grams |
| Sodium: 1,161 milligrams | Fiber: 17 grams |
TOTAL FOR DAY: 1874 calories (18% protein, 29% fat, 55% carbohydrate), 43 mg iron
Sample Menu for Men Providing More Than 14 mg of Iron
Breakfast: Tofu Quesadilla, Mashed Black Beans, and
Banana Shake
2 servings tofu processed with calcium sulfate (6 ounces), 9.6 mg iron
1/3 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 teaspoon curry powder
1 Tablespoon balsamic vinegar
Salt, to taste (optional)
Non-stick cooking spray
2 corn tortillas, 0.7 mg iron
2/3 cup mashed cooked black beans, 2.4 mg iron
1 cup calcium-fortified soymilk
1 banana, 0.3 mg iron
In a small bowl, marinate sliced tofu in garlic powder, pepper, curry powder, balsamic vinegar, and salt if using, for 30 minutes. Spray pan and cook tofu until a little bit crispy, about 3-5 minutes. Heat tortillas 1 minute on each side until warmed, and fill them with tofu slices. Place them on a dish and garnish with beans.
Accompany with a banana shake (purée the soymilk and banana in a blender).
| Total calories per serving: 620 | Fat: 14 grams |
| Carbohydrates: 86 grams | Protein: 34 grams |
| Sodium: 220 milligrams | Fiber: 16 grams |
Snack: Soymilk, Chili Mango, and Squash Seeds
1 cup calcium-fortified soymilk
1 cup chopped mango with chili powder, 0.2 mg iron
2 teaspoons salted, toasted squash seeds, 0.4 mg iron
| Total calories per serving: 216 | Fat: 6 grams |
| Carbohydrates: 34 grams | Protein: 10 grams |
| Sodium: 98 milligrams | Fiber: 5 grams |
Lunch: Broad Beans, Cactus Salad, and Grapefruit
2 tomatoes, chopped, 0.7 mg iron
1/2 cup cooked and strained cactus, chopped
1/4 medium onion, chopped
1/4 cup fresh cilantro, chopped
1/2 avocado
In a bowl, mix tomatoes, cactus, onions, and cilantro together. Top with sliced avocado. Set aside in a dish.
1 tomato chopped, 0.35 mg iron
1/4 onion, chopped
1 garlic clove, minced
1 teaspoon oil
1 cup cooked broad (fava) beans, 2.6 mg iron
2 Tablespoons chopped fresh cilantro
2 corn tortillas, 0.7 mg iron
1 grapefruit
Add oil to skillet and fry tomatoes, onions, and garlic for 3 minutes. Add cooked broad beans and stir. Place the broad beans mixture in a serving bowl and top with fresh cilantro. Warm the tortillas and eat on the side. Eat grapefruit as dessert.
| Total calories per serving: 698 | Fat: 18 grams |
| Carbohydrates: 119 grams | Protein: 25 grams |
| Sodium: 51 milligrams | Fiber: 29 grams |
Snack: Orange Juice and Chia Seeds
1/4 cup chia seeds, 2.4 mg iron
1 cup orange juice
In a bowl, cover chia seeds with water and soak them overnight. Add chia seeds to orange juice and stir well.
| Total calories per serving: 344 | Fat: 18 grams |
| Carbohydrates: 41 grams | Protein: 9 grams |
| Sodium: 17 milligrams | Fiber: 11 grams |
Dinner: Enfrijoladas and Tangerines
1 cup cooked black beans, 3.6 mg iron
1/2 teaspoon oil
2 corn tortillas, 0.7 mg iron
1/2 avocado, sliced
1/4 small onion, sliced
2 Tablespoons chopped fresh cilantro
2 tangerines
Mash beans and fry with oil until slightly dry and creamy. Heat tortillas until crispy, about a minute per side. Dip tortillas in beans to cover, fold in half, fill with remaining beans, and put on a plate. Top with avocado and onion slices and cilantro. Eat tangerines as dessert.
| Total calories per serving: 631 | Fat: 15 grams |
| Carbohydrates: 94 grams | Protein: 18 grams |
| Sodium: 174 milligrams | Fiber: 25 grams |
TOTAL FOR DAY: 2500 calories (15% protein, 26% fat, 60% carbohydrate), 25 mg
Odette is from Mexico and recently completed her master's in nutrition and health at Wageningen University, The Netherlands. She teaches at Anahuac Cancúiversity.
