Soybeans
Vegans and people who follow a vegetarian diet are very familiar with soybeans because they are high in protein. At the same time, soybeans contain several vitamins and minerals, such as iron. One cup of soybeans contains 9.9 mg of iron, equal to 55 percent of your DV requirement. However, you should note that the proteins in soybeans could prevent your body from efficiently absorbing iron. Eating other vegetables rich in vitamin C will help in the better absorption of iron.
Most people use dry soybeans, which they boil for several hours. In other countries, like Japan, they boil raw green soybeans and serve them as a partner for sushi. The Japanese call the fresh soybeans edamame, which is still in their pods. People open the pods, get the beans and dip them in salt. One cup of boiled edamame contains 9 mg of iron. Aside from iron, edamame is a good source of minerals like copper, fiber, and manganese. You can add fresh edamame pods to stir-fries.
