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GET TO KNOW WHAT IS ON YOUR PLATE

Iron in everyday life

Find new favourites that bring iron to your plate. From comforting dishes to surprisingly simple ideas.

Recipes with at least 3 mg iron per serving

AI-generated woman with curly hair smiling while holding a bowl of lentil stew.

Iron is involved in transporting oxygen around the body.

Read more: German Nutrition Society ↗

How recipes are selected

Selection rule: Iron ≥ 3 mg per serving.

Selection uses calculated values for one serving of the size recorded in the recipe. Changing the serving count does not change these values. Missing values are excluded. Values are estimates from ingredients and food data, not a statement of individual tolerance.

Rule version: nutrients-per-original-serving-v1

Barbecued buffalo wings coated in red-brown sauce, with a creamy blue cheese dip on a plate.

Barbecued buffalo wings

Iron: 5.93 mg per serving

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Spaghetti bake with mince and tomato sauce, melted cheese and baked cherry tomatoes.

Mediterranean spaghetti bake

Iron: 3.5 mg per serving

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Peanut stew with chicken, potatoes and vegetables, topped with roasted peanuts, chilli strips and spring onions.

African peanut stew

Iron: 3.31 mg per serving

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A bowl of chilli con carne with beef mince, butternut squash and white beans, topped with crème fraîche and mint.

Rustic chilli con carne

Iron: 4.64 mg per serving

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Ham and rigatoni gratin with golden melted mozzarella and lemon thyme.

Ham and pasta gratin

Iron: 4.65 mg per serving

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Golden-brown banana and chocolate pull-apart bread with a torn-off piece revealing the soft filling.

Banana and chocolate pull-apart bread

Iron: 3.06 mg per serving

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Ramen soup with mushrooms, pak choi, grated carrots and egg halves, topped with spring onions, peanuts and chilli flakes.

Ramen bowl

Iron: 4.72 mg per serving

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Wholemeal sandwiches with avocado and pepper spread, smoked tofu and salad leaves, with one cut open to reveal the filling.

Avocado and smoked tofu sandwich

Iron: 3.18 mg per serving

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Round spelt dumplings with vegetable and prawn filling, dark sesame seeds and spring onion rings, with vegetables in sauce.

Chinese Dumplings

Iron: 5.22 mg per serving

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Bibimbap with rice, beef mince, vegetables, kimchi and strips of fried egg, topped with yoghurt and cashew sauce, herbs and cashews.

Bibimbap

Iron: 15.15 mg per serving

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Tuna and macaroni bake with golden mozzarella, green pea pesto and basil on a plate.

Tuna pasta bake with pea pesto

Iron: 6.84 mg per serving

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Halved brioche burger with a minced-meat patty, lettuce, tomatoes, onions and sauces, alongside sweet potato wedges and chunky avocado and tomato dip.

Burgers with sweet potato wedges

Iron: 5.51 mg per serving

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Chilli con carne with minced beef, kidney beans and soured cream in a bowl.

Classic chilli con carne

Iron: 6.27 mg per serving

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Dan dan noodles with Chinese cabbage and sesame-chilli sauce, topped with pork mince, spring onions, peanuts and coriander.

Dan dan noodles

Iron: 5.01 mg per serving

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Pieces of roast pork knuckle with crisp, diamond-scored crackling and dark beer sauce on a plate.

Roast pork knuckle

Iron: 3.48 mg per serving

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Red lentil chilli with red pepper, white beans and sweetcorn, topped with plain yoghurt and spring onions.

Red Lentil Chilli

Iron: 7.79 mg per serving

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Tortilla wraps filled with golden sesame-coated falafel, feta, avocado, baby spinach and mint yoghurt sauce.

Falafel wraps with feta

Iron: 7.37 mg per serving

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Beef Stroganoff with mushrooms and cornichons in a creamy sauce, served with spaetzle and chopped parsley.

Beef Stroganoff

Iron: 8.74 mg per serving

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Vegan maki with avocado and mango, smoked tofu and beetroot, and cucumber and rocket, served with sesame seeds, soy sauce and wasabi.

Vegan sushi

Iron: 3.82 mg per serving

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Ribbon pasta with creamy white bolognese made with mince and soup vegetables, sprinkled with grated Parmesan.

White bolognese

Iron: 6.3 mg per serving

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Colourful fruit salad with bananas, cherries, berries, orange and watermelon, topped with sugar-coated nuts and caramel.

Fruit salad with caramelised nuts

Iron: 3.53 mg per serving

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Lamb’s lettuce with golden breaded oyster mushrooms, toasted sunflower and pumpkin seeds, and lemon wedges.

Lamb’s lettuce with baked oyster mushrooms

Iron: 3.91 mg per serving

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Toasted burger bun base topped with chorizo, guacamole, a poached egg, hollandaise sauce and pickled jalapeños.

Mexican-style eggs Benedict

Iron: 3.26 mg per serving

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Lamb ragout with tomatoes and chickpeas beside bulgur, garnished with mint strips and pomegranate seeds.

Bulgur with lamb ragout

Iron: 7.14 mg per serving

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Tofu curry with mango, pineapple and onion rings beside black rice, sprinkled with lemon balm.

Tofu and mango curry with rice

Iron: 5.91 mg per serving

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Creamy broad bean soup with whole beans and a dusting of chilli powder in a bowl.

Foul – Egyptian broad beans

Iron: 8.82 mg per serving

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Halved, crisp pan-fried tortilla wraps filled with beef mince, cheese, tortilla chips and vegetables, with guacamole alongside.

Crunch wraps

Iron: 3.67 mg per serving

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Gently poached cod fillet with pistachio and date couscous, dill hummus and fresh dill on a plate.

Cod with pistachio couscous

Iron: 5.8 mg per serving

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Lentil salad with feta, tomatoes, carrots, red onion and herbs in a bowl.

Lentil salad with feta

Iron: 5.43 mg per serving

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Tabbouleh with tomatoes, cucumber, herbs and black olives, topped with pan-fried prawns, diced yellow tomato and mint.

Tabbouleh with prawns

Iron: 4.13 mg per serving

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Creamy avocado and cocoa smoothie in a glass, garnished with banana strips and coconut blossom sugar.

Avocado and Cocoa Smoothie

Iron: 6.18 mg per serving

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Wholewheat ribbon pasta with shiitake mushrooms, parsley root and ham in a creamy carrot and cheese sauce.

Pasta with shiitake mushrooms

Iron: 4.85 mg per serving

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Black Forest gâteau covered in whipped cream, cocoa and cherry compote, with a cut slice revealing the sponge and filling layers.

Black Forest gâteau

Iron: 3.18 mg per serving

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Four differently seasoned piles of roasted chickpeas in a shallow bowl, one with toasted sesame seeds.

Roasted Chickpeas

Iron: 3.43 mg per serving

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Spaghetti in a creamy sauce with crisp pancetta, chopped parsley and grated Parmesan in a shallow bowl.

Spaghetti alla Carbonara

Iron: 3.05 mg per serving

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Date brownies topped with dark chocolate ganache, raspberries and chopped pistachios.

Raw date brownies with raspberries

Iron: 20.56 mg per serving

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Moussaka with visible layers of aubergine and minced beef beneath a golden béchamel and cheese crust.

Classic moussaka

Iron: 5.09 mg per serving

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Golden-brown pancake with avocado wedges cooked into the surface in a fan, topped with a poached egg, cream cheese and cress on a plate.

Breakfast pancakes with avocado and egg

Iron: 3.14 mg per serving

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Lentil curry with cauliflower and red pepper, garnished with spring onions and parsley.

Lentil curry

Iron: 3.6 mg per serving

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A bowl of açaí yoghurt over wholegrain muesli with flaked almonds, frozen blueberries and mint leaves.

Açaí muesli bowl

Iron: 3.91 mg per serving

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Bulgogi in romaine lettuce leaves with ssamjang, kimchi, pickled radish, sesame seeds and spring onions, served with rice.

Bulgogi

Iron: 8.29 mg per serving

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Potato focaccia topped with potato slices, sun-dried tomatoes, onions, cheese and parsley, with a creamy herb dip alongside.

Potato focaccia

Iron: 3.38 mg per serving

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Creamy red lentil soup topped with whole lentils, fresh coriander and curry powder.

Red lentil soup with curry

Iron: 4.34 mg per serving

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Koshari with rice, macaroni, red lentils and chickpeas, topped with tomato sauce, crisp onion rings and coriander.

Koshari

Iron: 8.4 mg per serving

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Fusilli pasta bake with pork, kidney beans and peppers in tomato sauce, topped with a golden cheese crust.

Italian pasta bake

Iron: 3.73 mg per serving

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Grilled salsiccia with fennel and apricot salad and toasted focaccia.

Grilled salsiccia

Iron: 3.42 mg per serving

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Grilled duck breast skewers with courgette and lemon salad on a plate.

Grilled duck breast skewers

Iron: 4.86 mg per serving

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Spaghetti topped with chunky bolognese made with mince, bacon, tomatoes and vegetables in a shallow bowl.

Dutch Oven Bolognese

Iron: 8.07 mg per serving

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Creamy yellow pea stew with spinach and a dollop of soya yoghurt in a bowl.

Yellow pea and spinach stew

Iron: 9.91 mg per serving

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Potato and vegetable stew with beef, broccoli and chives, accompanied by wholemeal toast and avocado and horseradish dip.

Potato and Vegetable Stew

Iron: 7.14 mg per serving

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Sliced roast venison with mashed potatoes, red cabbage, orange slices and an onion and plum mixture, with dark gravy served separately.

Roast venison with red cabbage

Iron: 5.54 mg per serving

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A cut section of cheeseburger bake with sesame buns, beef mince filling and melted cheese.

Cheeseburger bake

Iron: 7.48 mg per serving

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Quinoa bowl with beetroot, edamame, vegetable spirals, avocado, pan-fried tofu, cashews and pink dressing.

Vegan quinoa bowl with tofu

Iron: 9.04 mg per serving

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Rib-eye steak with a browned crust and pink centre, served with thick-cut chips and green wasabi pea mash.

Rib-eye steak with chips

Iron: 5.68 mg per serving

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Spaghetti with crisp chorizo cubes, a glossy egg sauce, rosemary, grated Parmesan and pepper on a plate.

Spaghetti carbonara with chorizo

Iron: 6.6 mg per serving

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Chickpea curry with sweet potato and spinach, topped with toasted cashews and coriander, with basmati rice alongside.

Chickpea curry

Iron: 9.09 mg per serving

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Couscous-stuffed peppers with melted cheese, tomato sauce, toasted pine nuts and herbed yoghurt.

Couscous-stuffed peppers

Iron: 4.61 mg per serving

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Yellow lentil curry with coconut milk, tomatoes and coriander, served with basmati rice and flatbread on a plate.

Curried lentils with coconut milk

Iron: 5.88 mg per serving

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Warm lentil salad on finely sliced endive with leeks, crisp bacon and walnut bread.

Lentil salad with leeks

Iron: 3.63 mg per serving

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Salad bowl with couscous, lamb’s lettuce, tomatoes, cucumber ribbons, avocado, grapes, poached eggs, yoghurt, almonds and chives.

Couscous salad bowl with poached egg

Iron: 3.43 mg per serving

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Green spinach crêpe with burrata, grilled courgette, sweetcorn, lamb's lettuce, pomegranate seeds, sunflower seeds and basil.

Spinach crêpes with burrata

Iron: 3.33 mg per serving

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Rolled crêpes filled with coconut quark, mango, dragon fruit and raspberries, sprinkled with desiccated coconut.

Breakfast crêpes with quark and fruit

Iron: 4.24 mg per serving

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A cut tortilla wrap filled with pulled pork, tomatoes, cucumber, sweetcorn, lollo rosso lettuce and herb sour cream.

Pulled pork wraps

Iron: 3.14 mg per serving

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Gunkan sushi topped with tuna, smoked salmon, red caviar and black sesame seeds, served with pickled ginger, wasabi and soy sauce.

Gunkan Sushi

Iron: 6.88 mg per serving

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Crisp, pan-fried couscous with broccoli and a soured cream dip with lime zest and spring onions.

Pan-Fried Couscous with Broccoli

Iron: 4.32 mg per serving

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Hungarian beef goulash with red pepper pieces in a rich reddish-brown sauce.

Hungarian Goulash

Iron: 10.62 mg per serving

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Chickpea curry with broccoli, green pepper, carrots and browned vegan meat substitute, topped with cashews and coriander, beside wholegrain basmati rice.

Colourful chickpea curry

Iron: 5.05 mg per serving

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Ribbon pasta with browned diced ham and green peas in a creamy sauce.

Ham and pea pasta

Iron: 3.1 mg per serving

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Stacked buckwheat crêpes with colourful stir-fried vegetables, toasted sesame seeds and fresh coriander on a plate.

Vegan Buckwheat Crêpes

Iron: 3.56 mg per serving

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Ramen burger with golden noodle buns, a beef patty, butterhead lettuce, tomato, onion rings and avocado mayonnaise.

Ramen burger

Iron: 5.85 mg per serving

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Green salad bowl with avocado roses, asparagus, peas, chickpeas, baby spinach and gooseberries, topped with almond dressing, pistachios and black sesame seeds.

Green salad bowls with avocado

Iron: 7.57 mg per serving

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Creamy mushroom and pearl barley stew with cauliflower, carrots, celery and celeriac, topped with mountain cheese, chives and parsley.

Mushroom and Pearl Barley Stew

Iron: 3.27 mg per serving

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Bacon-wrapped cabbage rolls with a minced beef filling, boiled potatoes and creamy sauce.

Hearty cabbage rolls

Iron: 6.03 mg per serving

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Grilled entrecôte steak with BBQ sauce and thyme, alongside creamy potato salad with egg, bacon and olives.

Entrecôte steak with BBQ sauce

Iron: 10.24 mg per serving

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Diagonally halved wholemeal sandwiches with avocado and tuna filling, cream cheese, apple, cucumber, red pepper and iceberg lettuce on a plate.

Tuna sandwich

Iron: 3.86 mg per serving

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Golden tortellini bake with ham, peas, leeks and red pepper in a creamy tomato sauce.

Tortellini bake

Iron: 4.9 mg per serving

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Wholewheat ribbon pasta in creamy mascarpone sauce with diced tomatoes, olive rings, rocket and grated Parmesan.

Mediterranean wholewheat ribbon pasta

Iron: 3.74 mg per serving

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Grilled rib-eye steak cut to reveal a pink centre, with herb butter baguette and blistered cherry tomatoes on a plate.

Rib-eye steak with baguette

Iron: 6.3 mg per serving

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Meatball bake with white beans, chunky tomato sauce, melted mozzarella and basil.

Mozzarella meatball bake

Iron: 9.81 mg per serving

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Beetroot couscous with diced roasted beetroot, feta, orange segments, spring onions and parsley on a plate.

Beetroot couscous

Iron: 3.89 mg per serving

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Antipasti with golden roast potatoes, grilled courgettes, peppers, tomatoes, pesto, dips, capers and ciabatta on a plate.

Antipasti selection

Iron: 3.01 mg per serving

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Creamy green broccoli soup topped with cream, golden potato cubes and fine spring onion rings in a bowl.

Broccoli soup

Iron: 4.91 mg per serving

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Sliced venison leg with dark sauce, braised vegetables and apple, served with orange sweet potato mash and green beans.

Venison leg with sweet potato mash

Iron: 14.01 mg per serving

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Cannelloni in tomato sauce with a golden cheese topping and a visible minced meat, vegetable and ricotta filling.

Cannelloni with Minced Meat

Iron: 4.35 mg per serving

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Golden-brown okonomiyaki topped with bacon, king prawns, spring onions, dark sauce, mayonnaise and coriander.

Okonomiyaki

Iron: 3.82 mg per serving

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Yaki udon with pork, shiitake mushrooms, carrots, white cabbage and spring onions in a shallow bowl.

Yaki Udon

Iron: 4.06 mg per serving

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Fusilloni salad with roasted beetroot and courgette, avocado, yellow pepper, baby spinach, soft goat's cheese and pumpkin seeds.

Pasta salad with beetroot and soft goat's cheese

Iron: 4.48 mg per serving

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Golden courgette frittata with ricotta, Parmesan and basil, cut to reveal the inside on a plate.

Courgette Frittata

Iron: 3.18 mg per serving

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Stir-fried vegetables with golden-brown tofu cubes and yellow coconut turmeric rice on a plate.

Stir-fried vegetables with tofu

Iron: 4.73 mg per serving

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Bowl of rice, kidney beans, fried smoked tofu cubes, tomatoes, an avocado spiral, spring onions and sesame seeds.

Tofu salad bowl with beans

Iron: 4.81 mg per serving

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Sliced chia bread with sunflower seeds and a golden-brown crust on a plate.

Chia bread

Iron: 4.13 mg per serving

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Grilled salmon fillet on avocado and chickpea salad with coriander leaves and green coriander foam.

Avocado salad with salmon fillet

Iron: 5.27 mg per serving

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Bavarian burger in a pretzel roll with a beef patty, Alpine cheese, sauerkraut and crispy onion rings.

Bavarian burger

Iron: 4.82 mg per serving

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Chickpea salad with tomatoes and parsley beside a salad of roasted pepper strips, tomatoes and onions.

Chickpea salad with peppers and tomatoes

Iron: 6.25 mg per serving

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Seed-topped bagel filled with cream cheese, frisée lettuce, avocado, tomatoes and colourful striped beetroot.

New York-style bagels

Iron: 3.82 mg per serving

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Round bacon dumplings with visible speck pieces and herbs in clear beef broth, sprinkled with chopped herbs.

Bacon dumpling soup

Iron: 6.36 mg per serving

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Sloppy Joe burger with minced beef sauce, melted Alpine cheese and gherkins, topped with a skewered jalapeño.

Sloppy Joe burger

Iron: 3.03 mg per serving

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Spelt and walnut bread sandwich with crisp tempura chicken, red cabbage, avocado, lettuce, pea shoots and lime mayonnaise.

Deluxe tempura chicken sandwich

Iron: 4.67 mg per serving

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Layered overnight oats in a glass jar with fig slices, blackberries, soya yoghurt, cacao nibs and honey.

Overnight Oats with Figs

Iron: 4.71 mg per serving

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Pink-red labskaus made with beef, potatoes, matjes herring and beetroot, topped with a fried egg and finely chopped parsley.

Labskaus

Iron: 5.18 mg per serving

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Marinated red cabbage salad with carrots, cucumber and nuts beside sliced honey-sesame glazed duck breast with coriander.

Marinated Red Cabbage with Sesame Duck Breast

Iron: 8.3 mg per serving

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Miso ramen with marinated smoked tofu, edamame, green asparagus, radishes, nori and crispy fried onions in a deep bowl.

Miso ramen with marinated tofu

Iron: 6.57 mg per serving

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Thin slices of beef carpaccio with shaved Parmesan, lamb’s lettuce and cinnamon and lingonberry dressing on a plate.

Beef Carpaccio

Iron: 4.72 mg per serving

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Summer salad with blackberries, figs, burrata and purple dressing, served with crisp baguette chips.

Summer salad with blackberries

Iron: 3.35 mg per serving

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Lentil stew with whole frankfurters, carrots, celeriac, leek and chopped parsley in a deep bowl.

Lentil stew with frankfurters

Iron: 8.18 mg per serving

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Sliced duck breast with dark fig and grape sauce, red cabbage and orange pumpkin purée.

Duck breast with pumpkin purée

Iron: 5.44 mg per serving

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Tagliatelle with a minced meat and tomato sauce and vegetables in a shallow bowl.

Pasta Bolognese

Iron: 5.34 mg per serving

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Golden-brown baked broccoli nuggets on a plate, with one cut open to reveal the broccoli and cheese interior.

Broccoli nuggets

Iron: 5.84 mg per serving

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Aubergine lasagne on a plate, showing pasta and vegetable layers beneath a golden cheese crust scattered with oregano leaves.

Aubergine lasagne

Iron: 3.77 mg per serving

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Orecchiette with sliced salsiccia, white beans and capers in a herbed tomato sauce.

Salsiccia pasta

Iron: 5.91 mg per serving

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Green grain bowl with spelt, golden tofu, broccoli, mangetout, avocado, cucumber and basil pesto.

Green Goddess Bowl

Iron: 8.9 mg per serving

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Banana split with peanut butter ice cream, chocolate sauce, whipped cream, raspberries, blueberries, baby banana slices and peanut brittle.

Banana split

Iron: 7 mg per serving

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Sausage chilli with sliced bratwurst, kidney beans and tomatoes, topped with green spring onion rings.

Sausage chilli

Iron: 5.95 mg per serving

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Salad with nectarine wedges, mixed-colour cherry tomatoes, herbs and cut-open burrata, topped with sour cherry dressing and toasted almonds.

Nectarine and burrata salad

Iron: 4.08 mg per serving

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Pasta bake with cherry tomatoes in a creamy tomato sauce, topped with baked mozzarella and fresh basil.

Tomato and mozzarella pasta bake

Iron: 4.14 mg per serving

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Dark-brown fried kibbeh, one cut open to reveal a minced lamb and raisin filling, with halved cocktail tomatoes and yoghurt and mint dip.

Kibbeh with yoghurt and mint dip

Iron: 3.93 mg per serving

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Buddha bowl with quinoa, colourful vegetables, smoked tofu, roasted chickpeas, herbs, peanuts and yoghurt dressing.

Buddha bowl

Iron: 5.16 mg per serving

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Wholewheat ribbon pasta with green asparagus, trout and chervil, accompanied by topped toasts and strawberries with mascarpone.

Ribbon pasta with asparagus

Iron: 4.31 mg per serving

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Niçoise salad with seared tuna, potatoes, eggs, green beans, tomatoes, olives and anchovies.

Niçoise salad

Iron: 10.12 mg per serving

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Ramen in dashi broth with king prawns, pak choi, carrots, shiitake mushrooms, boiled egg, sesame seeds and spring onions.

King prawn ramen

Iron: 5.14 mg per serving

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Oval vegetable pizza with tomato sauce, fennel slices, yellow pepper, peas and melted Fontina on a plate.

Vegetable pizza

Iron: 5.57 mg per serving

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A bowl of pumpkin chilli with finely diced beef, peppers, leek and sugar snap peas, sprinkled with parsley.

Pumpkin chilli

Iron: 4.56 mg per serving

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Carrot muffins with white cream cheese frosting, mixed berries and a light dusting of coconut flour on a plate.

Carrot muffins with cream cheese frosting

Iron: 3.47 mg per serving

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Sliced salmon in golden puff pastry with spinach, sesame seeds and a honey, mustard and dill sauce.

Salmon in puff pastry

Iron: 4.92 mg per serving

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Spaghetti with beef Bolognese sauce, grated Parmesan and finely chopped parsley and basil on a plate.

Spaghetti Bolognese

Iron: 8.81 mg per serving

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Mie noodle soup with carrot strips, shiitake mushrooms, golden tofu, spring onions, coriander and a soft-boiled egg half.

Chinese mie noodle soup

Iron: 3.9 mg per serving

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Spaghetti in a creamy sauce with fried smoked tofu cubes, chopped parsley and ground pepper.

Vegan Pasta Carbonara

Iron: 5.45 mg per serving

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Oven-baked tortilla with bacon, sheep’s cheese, pointed peppers and spinach, alongside spinach salad with sheep’s cheese.

Tortilla with bacon and sheep’s cheese

Iron: 7 mg per serving

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Golden ciabatta slices topped with roasted cherry tomatoes, basil and grilled goat's cheese.

Bruschetta with tomatoes and goat's cheese

Iron: 3.1 mg per serving

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Wholewheat pasta with cauliflower florets, garlic, chilli and parsley, sprinkled with grated Parmesan.

Cauliflower pasta aglio e olio

Iron: 4.56 mg per serving

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Kimchi fried rice topped with two fried eggs, toasted sesame seeds and fine nori strips on a plate.

Kimchi fried rice

Iron: 4.27 mg per serving

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Bread salad with toasted ciabatta cubes, mixed-colour cherry tomatoes, olives, Parmesan, pine nuts, mint and basil.

Bread salad with balsamic dressing

Iron: 3.88 mg per serving

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Chocolate chia balls with dates and orange on a plate, with one ball cut open.

Chocolate chia balls

Iron: 5.26 mg per serving

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Colourful couscous with carrots, broccoli, yellow tomatoes, chickpeas, feta and yoghurt and mint dressing.

Colourful one-pan couscous and vegetables

Iron: 5.64 mg per serving

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Pork knuckle with crisp crackling, potato dumplings, sauerkraut and beer sauce on a plate.

Pork knuckles with beer sauce

Iron: 5.94 mg per serving

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Thinly sliced braised beef rump cap with dark red wine gravy on a plate.

Braised beef rump cap

Iron: 11.78 mg per serving

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Spinach lasagne on a plate, with a golden Cheddar crust and visible layers of pasta, creamy spinach and feta.

Spinach lasagne

Iron: 5.58 mg per serving

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Golden-brown chicken wings with a crisp cornflake coating and barbecue sauce on a plate.

Crispy chicken wings

Iron: 3.27 mg per serving

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Creamy chestnut soup topped with cranberry and walnut pesto, golden ciabatta croutons and small basil leaves.

Chestnut Soup with Cranberry Pesto

Iron: 3.48 mg per serving

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Halved wholemeal sandwich with thinly sliced pastrami, tomato, cucumber, wholegrain mustard and red baby spinach.

Wholemeal pastrami sandwich

Iron: 4.53 mg per serving

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Pork in a creamy sauce beneath a golden Gouda crust, garnished with parsley and served with toasted bread.

Pork gratin (Würzfleisch)

Iron: 4.33 mg per serving

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Mushroom risotto with ham, herbs and Parmesan shavings, alongside a tomato and rocket salad with pesto.

Mushroom risotto

Iron: 3.27 mg per serving

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A bowl of yoghurt with golden oat and nut granola and mixed berries.

Granola bowl with berries

Iron: 3.05 mg per serving

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Grilled fish skewers with lemon zest beside potato salad with spinach, radishes and walnuts.

Fish skewers with potato salad

Iron: 4.42 mg per serving

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Minced meat and potato bake with red and green peppers, sheep's milk cheese and a golden egg and cream topping, sprinkled with parsley on a plate.

Minced Meat and Potato Bake

Iron: 5.97 mg per serving

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Ribbon pasta with chanterelles, red pointed pepper rings and rosemary in a shallow bowl.

Ribbon pasta with chanterelles

Iron: 3.33 mg per serving

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Baked spätzle with mushrooms, burrata and spring onion greens in a shallow bowl.

Spätzle and mushroom bake

Iron: 3.2 mg per serving

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Wholewheat penne with pan-fried artichoke hearts, green beans, cherry tomatoes, vegan meat substitute strips and sage.

Wholewheat Penne with Pan-Fried Artichoke Hearts

Iron: 4.03 mg per serving

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Salmon and vegetable gratin with cashews and basil, served with gnocchi, leafy salad with Parmesan and ciabatta.

Fish and vegetable gratin

Iron: 3.91 mg per serving

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A bowl of borscht with beef, vegetables and a dollop of soured cream, accompanied by toasted wholemeal bread.

Borscht

Iron: 6.65 mg per serving

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Glazed BBQ ribs with a melon salad of baby spinach, tomatoes, feta and toasted cashews on a plate.

BBQ ribs with melon salad

Iron: 9.52 mg per serving

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Endive salad with halved mandarin segments, toasted sesame seeds, parsley and dressing, with walnut baguette alongside.

Endive salad with mandarins

Iron: 3.62 mg per serving

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Aubergine and mushroom cannelloni in red pepper sauce, baked with feta and garnished with basil.

Vegetarian cannelloni

Iron: 3.55 mg per serving

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Parmigiana di melanzane on a plate, showing layers of aubergine and tomato sauce beneath baked cheese, garnished with basil and oregano leaves.

Parmigiana di melanzane

Iron: 3.14 mg per serving

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Golden-brown roasted aubergine halves with a miso glaze, sesame seeds, spring onions and coriander.

Miso aubergines

Iron: 3.52 mg per serving

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Cottage pie on a plate with a lightly browned mashed potato topping, visible layers of savoy cabbage and mince, and fresh herbs.

Cottage Pie

Iron: 5.41 mg per serving

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Golden-baked pizza topped with tuna, artichoke hearts, black olives, tomatoes and melted mozzarella.

Pizza Capricciosa

Iron: 4.01 mg per serving

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Gyros bake with pork strips, mushrooms and red pepper beneath a golden Gouda crust, sprinkled with chopped parsley.

Gyros bake

Iron: 3.23 mg per serving

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Kale stew with diced smoked pork, sweet potatoes, parsley root and apple wedges in a deep bowl.

Kale stew with smoked pork

Iron: 4.17 mg per serving

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Kavarma with pork, leeks, peppers and aubergine in tomato sauce, garnished with parsley and served with white bread.

Kavarma

Iron: 3.39 mg per serving

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Roasted butternut squash slices topped with pistachio pesto, crumbled feta and pomegranate seeds on a plate.

Butternut squash with pistachio pesto and feta

Iron: 4.16 mg per serving

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Pumpkin pizza with a reddish beetroot crust, pear, cheese, fried oyster mushrooms, walnuts and rocket.

Pumpkin pizza with beetroot dough

Iron: 3.33 mg per serving

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Asparagus and chorizo tortilla with a wedge cut out, showing potatoes inside, sprinkled with paprika and parsley.

Asparagus and chorizo tortilla

Iron: 3.37 mg per serving

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Pitta breads filled with spiced chicken, chickpeas, tomatoes, cucumber, herbs and mint yoghurt sauce.

Shawarma Pitta Pockets

Iron: 5.56 mg per serving

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Mediterranean roasted vegetables with potatoes, peppers, olives and feta, served with lemon crème fraîche.

Mediterranean vegetables in a camping oven

Iron: 4.18 mg per serving

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Spaghetti in creamy avocado sauce with crisp pancetta, parsley, avocado ribbons and grated Parmesan.

Avocado carbonara

Iron: 4.21 mg per serving

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Creamy hummus topped with cooked carrot sticks, toasted sesame seeds and coriander in a shallow bowl.

Hummus with carrot sticks

Iron: 4.38 mg per serving

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Creamy raspberry porridge with chopped almonds folded through and a drizzle of maple syrup.

Raspberry porridge with almonds

Iron: 3.08 mg per serving

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Bouillabaisse with fish, potatoes and tomatoes on a platter, accompanied by broth with baguette and creamy rouille.

Bouillabaisse

Iron: 6.07 mg per serving

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Grilled mango and halloumi skewers with courgette, couscous salad and mint and lime yoghurt.

Mango and halloumi skewers

Iron: 4.22 mg per serving

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Colourful endive salad with diced apple, cheese, carrot slices and walnut dressing, served with wholemeal bread.

Colourful endive and cheese salad

Iron: 3.71 mg per serving

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Lentil curry with courgette, carrots, cauliflower and sweet potato, served with parsley yoghurt.

Lentil curry

Iron: 11.03 mg per serving

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White bean stew with potatoes, carrots, sliced frankfurters and chopped parsley.

White bean stew

Iron: 6.63 mg per serving

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Twisted garlic baguette with herbs and Parmesan, partially sliced on a plate.

Garlic baguette

Iron: 7.58 mg per serving

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Poached scallops on lamb's lettuce with thin carrot and shallot slices, chervil dressing and chervil leaves.

Scallops with lamb's lettuce

Iron: 3.27 mg per serving

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Golden millet and chickpea falafel with coriander quark dip and tomato salad with red onion, mint and parsley.

Millet falafel

Iron: 3.21 mg per serving

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Golden cauliflower and couscous patties with feta and green basil and sunflower seed pesto, with one patty cut open.

Cauliflower and couscous patties

Iron: 4.95 mg per serving

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Farmer’s breakfast in a glass jar with sliced potatoes, set egg, bacon and garden cress.

Farmer’s breakfast in jars

Iron: 3.76 mg per serving

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Grilled wild garlic pork steak with leafy salad, radishes and toasted pumpkin seed roll slices.

Wild garlic pork steaks

Iron: 3.24 mg per serving

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Lentil stew with diced smoked pork, sliced Vienna sausages, potatoes, carrots and leek in a deep bowl.

Irish lentil stew

Iron: 5.52 mg per serving

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Dakos on a serving plate: barley rusks topped with finely diced tomatoes, feta, onion, capers and oregano.

Dakos

Iron: 4.04 mg per serving

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Chirashi bowl with sushi rice, avocado, edamame, radishes, cucumber and glazed king oyster mushrooms, topped with nori, sesame and shiso cress.

Chirashi bowl with avocado and edamame

Iron: 3.85 mg per serving

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Cauliflower bake with potatoes and leeks beneath a golden cheese crust, sprinkled with chopped parsley.

Cauliflower bake

Iron: 3.07 mg per serving

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Bowl of shirataki noodles, golden sesame tofu, radicchio, diced beetroot, vegetable spirals, peanut sauce and coriander.

Keto bowl with peanut sauce

Iron: 4.61 mg per serving

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Beef burger in a chilli bun with goat’s milk Gouda, salsa, jalapeños, coriander and tortilla chips.

Mexican-inspired burger

Iron: 5.72 mg per serving

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Hoppel-Poppel with fried potatoes, bacon and onions in set eggs with herbs and cheese, alongside fan-cut cornichons.

Hoppel-Poppel

Iron: 3.32 mg per serving

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Reddish Peking soup with chicken, vegetables, wood ear mushrooms and egg ribbons, topped with spring onion rings.

Peking soup

Iron: 3.9 mg per serving

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Purple blueberry chia pudding with small cashew pieces, peppermint leaves and coconut flakes, served with vegan biscuits.

Blueberry chia pudding

Iron: 5.62 mg per serving

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Colourful vegetable bowl with quinoa, roasted sweet potato, chickpeas, red cabbage, carrot, avocado and hummus.

Vegetable bowl

Iron: 7.9 mg per serving

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Thai curry with rice noodles, mushrooms, broccoli and green beans, topped with coriander, red chilli rings and nigella seeds.

Thai Curry with Rice Noodles

Iron: 3.41 mg per serving

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Pale orange parsnip, carrot and potato mash in a shallow bowl.

Parsnip and carrot mash

Iron: 3.04 mg per serving

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Cauliflower falafel with a mozzarella centre, sesame-cashew crust and two dips.

Cauliflower falafel with a mozzarella centre

Iron: 5.14 mg per serving

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Bulgur salad with tomatoes, parsley and red onion alongside browned lamb patties.

Bulgur Salad with Lamb Patties

Iron: 5.43 mg per serving

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Pan-fried artichoke halves on radicchio and chicory with mint and toasted ciabatta.

Artichoke salad

Iron: 5.37 mg per serving

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Bean salad with kidney beans, white beans, chickpeas, red chilli strips, onion and parsley in a shallow bowl.

Bean salad

Iron: 5.37 mg per serving

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Pan-fried beans with thyme, chilli and tomato salsa, pickled red onions and pitta bread.

Pan-fried beans with chilli and tomato salsa

Iron: 5.09 mg per serving

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Spätzle mixed with sauerkraut, smoked bacon and apple in a shallow bowl.

Spätzle with Sauerkraut and Bacon

Iron: 3.72 mg per serving

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Potato and broccoli bake on a plate, showing potato layers beneath a golden cheese crust with walnuts and basil.

Potato and broccoli bake

Iron: 3.66 mg per serving

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Creamy mushroom ragout with golden pan-fried bread dumpling slices and chopped parsley.

Mushroom ragout with bread dumplings

Iron: 3.49 mg per serving

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Bowl of shoyu ramen with pork belly, mushrooms, pak choi, soft-boiled egg and nori.

Shoyu ramen

Iron: 6.98 mg per serving

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Pork escalopes in creamy mushroom sauce with potato rösti and a leafy radish salad with apple and horseradish dressing.

Pork and mushroom stew

Iron: 6.53 mg per serving

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Spaghetti with mushrooms, carrots, leeks, Chinese cabbage and sesame-coated turkey strips.

Vegetable stir-fry with turkey strips

Iron: 5.3 mg per serving

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