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 High Zinc Veg Food Sources

  Last Updated : Oct 26,2018

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Top High Zinc Veg Food Sources

Zinc is a trace mineral which is required in small quantities by the body but found in every cell of the body. It is more concentrated in muscles and bones. It's a good Antioxidant which helps in fighting free radicals in our body and is crucial in muscle growth and repair. Top up your zinc today.

Top 22 Veg Food Sources of Zinc

1. Pumpkin Seeds 12. Almonds
2. Dark Chocolate 13. Walnuts
3. Kabuli Chana 14. Bajra
4. Wheat Germ 15. Jowar
5. Sesame Seeds 16. Ragi
6. Garlic 17. Moong
7. Curd 18. Rajma
8. Mushroom 19. Urad Dal
9. Spinach 20. Chana Dal
10. Cashews 21. Masoor Dal
11. Cocoa Powder 22. Toovar Dal

Top 22 Veg Food Sources of Zinc

Enjoy our collection of Zinc rich recipes below.

high zinc veg food sources

Experience the goodness of pumpkin seeds in a delectable roasted form! This recipe shows you how to roast pumpkin seeds, which not only enhances their flavour but also makes them easy to use. Now, you can just sprinkle them on your soups , salads and raitas or give your smoothies and juices a crunchy twist! Pumpkin seeds help fight cancer and reduce the risk of kidney stones. They are a great source of omega-3 fatty acids , and are known to have other benefits like reducing inflammation, lowering the risk of heart attack and protecting against osteoporosis. Keep some roasted pumpkin seeds handy in a dry, airtight container, and try to include around 2 tbsp per day in your diet.
 by Tarla Dalal
The Palak Raita with Onions and Tomatoes is a vibrant gastronomic treat, that is visually very appealing too. The bowl features a splash of colours like green and red, and a burst of flavours from black salt, onions and tomatoes. The raita is so simple to make, yet tastes very refreshing. It has no masala powders, but the tinge of black salt works well with the onions and tomatoes to boost the flavour of the palak raita. Onions also give it an exciting crunch, while tomatoes share their tanginess. Serve this awesome raita chilled. Makes a fiting accompaniment to rotis like Multigrain Garlic Roti , Stuffed Bajra Roti , Jowar Methi Roti , Jowar Bajre Ki Roti and parathas like Green Pea Parathas and Paneer Paratha .
ragi rava upma recipe | healthy nachni upma | ragi suji upma for breakfast | healthy breakfast recipe | with 20 amazing images. Ragi upma is a quick to make breakfast which gains you few nutrients as well. This healthy nachni upma is comparatively a healthier option than semolina upma. Learn how to make ragi suji upma for breakfast. To make this ragi rava upma, you need to dry roast the ragi flour and semolina first. They are in the ratio of 2:1. The next step is to make a tempering of hot oil, mustard seeds, curry leaves and asafoetida and then sauté the onions in it. Add the carrots and cook them for about a minute. Then add the roasted ragi-suji mixture along with salt and cook for 2 minutes so all the ingredients mix well. Finally add water and stir it continuously in one direction. Cook it for 2 to 3 minutes. Add coriander and keep it aside for 2 minutes. Healthy breakfast recipe is ready for serving. When you want to have a healthy yet easy breakfast, ragi suji upma is the answer. This is a healthier option than a upma made solely of semolina. Rava is partially refined and thus devoid of some nutrients. Ragi or red millet flour, on the other hand, is so full of fibre and iron, thus making this a super-nutritious dish. So, although the colour of this upma is not so appealing, its nutrient quotient is, making it a must-try. Iron is a much needed nutrient to build your hemoglobin reserve. A serving of this healthy nachni upma fulfils 10% off your daily requirement of this nutrient. When mixing after adding water, use a whisk to avoid any unnecessary lump formation. Make sure you serve ragi upma immediately or else it will turn lumpy. Enjoy ragi rava upma recipe | healthy nachni upma | ragi suji upma for breakfast | healthy breakfast recipe | with step by step photos.
Who can refuse a cup of creamy Mushroom Soup! And if you were told that it is a healthy version, you would enjoy it all the more. Mushrooms have a low carbohydrate level, and hence a low glycemic index too, which makes it a helpful ingredient for diabetics. Being rich in potassium, mushrooms also keep blood pressure under control, making it doubly beneficial. Further, by using whole wheat flour as a thickening agent along with low-fat milk as the base, we have also taken the guilt off the creaminess!
Many of us are aware of the health benefits of flax seeds, but are at a loss how to include it in our diet. This wonder seed is a treasure trove of omega-3 fatty acids, which help stabilise cell walls and reduce inflammation. Flax also has a unique blend of soluble fibre that binds with food to optimise the digestive process. Here, we suggest one of the simplest ways to enjoy flax seeds. Just mix it with curds and honey. Not only do you get a flavourful snack, but you can also harness the goodness of curds, which is loaded with good fats and proteins, calcium and vitamin D. Curds is also a great help when it comes to improving digestion. So is honey, which also gives this recipe a soft and sweet flavour. Have the Flax Seeds with Curd and Honey as soon as you mix the ingredients together.
A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron levels up too. This Sprouted Kabuli Chana and Palak has a very unique taste and mouth-feel because the gravy is made of sautéed brinjals and tomatoes perked up with a masaledar paste of onions, garlic and ginger. The thoughtful combination of ingredients also makes this dish rich in folic acid. Relish it hot with whole wheat phulkas for a nutritious and satisfying meal.
 by Tarla Dalal
rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with amazing 20 images. Rajma is one of the most popular dishes in North India. In this authentic Punjabi rajma delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too. Filling and nutritious, Rajma turns out beautifully when the Rajma is cooked in a thick tomato pulp with only basic spices. This Rajma is a favourite in Punjab and very popular amongst all age groups. My kids love Punjabi Rajma with some ladi pav and loads of raw onions on the side. Every Indian household has its own version of Rajma and this is our version of it. The method of making authentic Punjabi rajma is simple and if you have rajma soaked in advance you can prepare rajma super quickly. To make rajma, pressure cook soaked rajma for 3 whistles and do not drain the water and keep aside. Further, combine the green chillies, ginger and garlic in a mortal pestle (khalbhatta) and pound to a coarse paste, this freshly pounded ginger, garlic and green chillies will make the rajma more flavourful. Heat the oil and butter in a deep non-stick pan and add the cumin seeds. Add the onions and sauté on a medium flame for 2 minutes. Add the green chilli-garlic-ginger coarse paste and tomatoes, mix well and cook for 3 minutes. Add the chilli powder, coriander powder, turmeric powder, garam masala. Add the rajma along with the water, mix well and cook on a medium flame for 5 to 7 minutes, while mashing it lightly with a potato masher, while stirring occasionally. Add the dried fenugreek leaves and crush them between your palm to extract flavor and add fresh cream which will give rajma a creamy texture and mix well. Our authentic Punjabi rajma is ready to be relished!! However, you will be surprised to see that all these are everyday ingredients, which you do not have to go shopping for! Two final strokes that make this Punjabi kidney bean curry the rich delight that it is, are fresh cream and dried fenugreek leaves. I usually make rajma once a week for any meal of the day. Let’s see why we call this a healthy rajma recipe. Yes, the recipe does have some fresh cream and butter and they are healthy fats. The main ingredient rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. You can have Punjabi kidney bean curry with any Indian bread or rice. Enjoy rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with detailed step by step photos and video below.
Even if it is prepared using the same procedure adopted for individual dals, a mixture of dals always results in a different texture, aroma and flavour resulting from the synergy of the mix. When it is further augmented by kabuli chana and spinach, the experience gets richer. Cabbage and tomatoes give the dal crunch and tang, while a rich paste of cashews, coconut and spices gives the Mixed Dal with Spinach and Kabuli Chana an irresistible taste and texture too.
 by Tarla Dalal
palak masoor dal recipe | low calorie healthy palak masoor dal | masoor dal with spinach | spinach with masoor dal | with 30 amazing images Bored of having the usual dal for your everyday meal try our palak masoor dal recipe, the unbeatable combination of masoor dal with spinach nourishes your body with proteins, iron and folic acid. The palak masoor dal recipe is extremely quick and easy to cook and also the preparation doesn't take much time as you do not require to chop much vegetables. To make low cholesterol palak masoor dal, wash and soak the masoor dal in enough water for an hour. Drain and discard the water. Combine the masoor dal, ginger-green chilli paste, turmeric powder and 2 cups of water in a pressure cooker and pressure cook for 2 whistles. The process of adding green chilli paste will give a unique and amazing flavour to our palak masoor dal. Further, heat the oil in a deep non-stick pan, add the cumin seeds and the cardamom. When the seeds crackle, add the asafoetida, dry red chillies, curry leaves and garlic and sauté on a medium flame for a few seconds. Asafoetida is important as dals and pulses are hard to digest and it will help in digesting them. Add the cooked dal mixture, tamarind pulp, 1 cup of water, spinach and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Our palak with masoor dal is ready to be relished. Tamarind pulp lends a nice tangy flavour to the dal. Needless to add, this is a super-healthy low calorie healthy palak masoor dal as protein-rich dals are an indispensable part of our daily diet! A fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients. Enjoy this low calorie healthy palak masoor dal with phulkas or parathas made on a non-stick pan by only brushing the parathas with oil and not adding extra oil to cook them. Do remember not to overcook this palak masoor dal as the spinach tends to discolour If you like palak masoor dal then do check out our recipes using masoor dal, it has recipes for snacks, soups, main course etc. Enjoy palak masoor dal recipe | low calorie healthy palak masoor dal | masoor dal with spinach | spinach with masoor dal | with detailed step by step photos and video below.
Masoor dal curry soup, there is nothing more soothing than a bowl of this protein-rich curry soup on a cold day. Masoor dal curry soup is served in a unique style with a garnish of rice, which makes it very satiating and comforting. Have Moong Dal Curry Soup with some healthy starters like Makhmali Paneer Tikka, Hara Bhara Soya Tikkis, Grilled Mushrooms and Grilled Broccoli. Enjoy how to make Masoor Dal Curry Soup recipe with detailed step by step photos and video.
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High Zinc Veg Food Sources
 on 29 Jan 18 01:01 PM

Every element or protein that support our body is important and we should include in our food for best growth of bones & muscles especially in childrens. I have taken the printout of ingredient table containing Zinc and started including them in our daily food. Palak Masoor Dal, Mixed Dal with Spinach and Kabuli Chana, Mushroom Soup, Palak Raita with Onions and Tomatoes has been made by me and liked by my family.