This beautiful green soup, a vegetarian hemochromatosis recipe, is low iron while being rich in protein and phytates, making it a great lunch or dinner for those looking for low-iron recipes. The mint brings a freshness to the overall flavor that is really pleasant!
You can make this into a vegan recipe by using non-dairy milk or by eliminating the milk altogether. Alternatively, if you’re not a vegetarian, feel free to substitute the vegetable stock with chicken stock.
This recipe comes from my book, Cooking for Hemochromatosis, and is an example of the many creative ways to still enjoy cooking and eating delicious meals when you have iron overload.
Legumes, such as split peas, are excellent sources of plant-based protein that are also rich in iron-blocking phytates. Some legumes may also be high in iron, but split peas are some of the lowest-iron legumes. When cooked correctly and combined intelligently, legumes become very good options for an iron-reducing diet.
A challenge when adding vegetables into a hemochromatosis recipe is to watch out that the vegetables themselves are not high in iron. It’s also important to make sure they are not too high in iron-enhancers like vitamin C or carotenoids, which can cause the iron in the rest of the meal to be absorbed in greater amounts. Although green peas and onions both contain some of these nutrients, I have carefully adjusted the portions to keep their impact on iron absorption minimized so you can safely enjoy these healthy foods!
Calcium-rich dairy products provide excellent blocking of both heme and non-heme iron. Non-dairy milk often contains calcium, too, so you are not limited to only cow’s milk products.
Green tea is very rich in polyphenols; polyphenols are health-promoting antioxidant nutrients that prevent iron from being absorbed from a meal.
Dr. Kristina Lewis is a naturopathic physician in practice with her husband, Dr. Eric Lewis, in Asheville, North Carolina. When her husband discovered he had hereditary hemochromatosis, she became very involved in researching, writing, and teaching about this condition both as a health-care practitioner and as a concerned wife. As someone who naturally loves to cook and who finds inventing tasty and healthy recipes a fun challenge, Dr. Kristina decided to take on the challenge of creating a cookbook for hemochromatosis from a holistic perspective. She is the author of Cooking For Hemochromatosis, a comprehensive guidebook to lowering iron in the diet.