This is a creamy, comforting, easy crockpot stew with mineral-rich ingredients (notably iron!) and enhanced absorption with lemon. I like to soak the beans before cooking to reduce iron inhibitors and maximize absorption. And it helps reduce gas!

This recipe is especially helpful if you’re dealing with low ferritin, have heavy periods, enjoy plant-based eating, or just want more energy using food as medicine.

Here’s why the iron content is so high in this recipe:

1. Iron-rich whole foods as the base
Amaranth is one of the highest-iron grains you can eat, about 5 mg per cooked cup. Paired with white beans at approximately 4 mg per cup cooked, you’re getting ~10 mg iron in the pot before you add anything else. For context, most women need 18mg/day and men need 8mg/day.

2. We deactivate iron blockers
Soaking the dried beans for at least 4 hours in water + apple cider vinegar activates enzymes that break down phytic acid. Phytic acid can block iron absorption. You’re not just getting more iron…you’re getting iron your body can actually use.

3. Vitamin C for absorption
Non-heme iron from plants absorbs 2-3x better with vitamin C. That’s why we finish with a whole lemon juiced in.

A little prep goes a long way (for digestion and absorption)

Soak the Beans

1. In a large bowl, cover beans with water and 1 TBSP ACV.
2. Let it sit at room temp or in the fridge for at least 4 hours.
3. Drain and rinse thoroughly. Discard soaking water.

Slow Cooker Brothy White Beans & Kale

Ingredients:

• 2-3 cups dried cannellini beans (4-5 cups soaked; see above)
• 5 cloves garlic, minced
• 8 cups chicken broth or bone broth
• 4 bay leaves
• Parmesan rind
• Salt and pepper
• Thumb-sized piece of kombu (optional to help break down gas)
• 4 cups kale, chopped (reserved for the final 5 minutes of cooking)
• 1 TBSP miso paste (optional for added flavor and probiotics)
• 1 lemon
• Pumpkin seeds and microgreens (optional iron boosters for serving)

Instructions:

1. In a slow cooker, combine all the ingredients except the kale and miso. Cook on low for ~8 hours.
2. Remove the parmesan rind, bay leaves, and kombu (if using).
3. Before eating, add the kale to the pot and cook until it is wilted (about 5 minutes).
4. Add 1/4 cup of broth or water to a measuring cup. Whisk 1 TBSP miso into broth. Add to the pot of beans. Squeeze lemon into the pot.
5. Serve brothy white beans over cooked amaranth (below), quinoa or rice, or alongside a crusty bread.
6. Serve topped with pumpkin seeds and microgreens for added crunch and minerals, plus a drizzle of extra virgin olive oil for good fats and polyphenols.

For serving: Cooked amaranth (or serve over rice or a crusty bread)

Amaranth is one of the highest-iron grains you can eat, about 5 mg per cooked cup. It has kind of a nutty/earthy flavor.

Bring 1 cup amaranth + 2 cups water or broth to a boil. Reduce heat, cover, and simmer for 20 minutes until water is absorbed. Fluff with a fork. Makes ∼2½ cups.