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 Indian Foods High in Vitamin B9 Folate

  Last Updated : Feb 09,2021

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20 Indian Foods High in Vitamin B9 Folate, Folic Acid

Foods High in Vitamin B9 Folate. Indian Foods high in folic acids, folate. Sometimes, when you complain of fatigue, skin problems or palpitations, the doctor prescribes folic acid tablets. When women are pregnant too, they are prescribed to take folic acid. What is this nutrient, and why is it important for you?

Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. It helps in brain development and also helps prevents DNA changes that might cause cancer. Adults and grown-up kids need 100 mcg of this vitamin every day. Its deficiency is known to cause megaloblastic anaemia in both adults and children. Megaloblastic Anemia is a blood problem in which there is anemia with larger than normal red blood cells. This is accompanied by symptoms like fatigue, palpitations, change in skin colour and shortness of breath. Folate is a nutrient which also acts as an antioixdant and helps protect heart and other organs of the body from the effect of harmful free radicals.

For Pregnant women, please avoid using soybean cooked and soybean flour from the table below.

The rest of the foods high in Folate are safe for pregnant women.

Foods High in Vitamin B9 Folate

Ingredients mcg/cup
Chick Peas (kabuli chana), cooked 305
Moong 275
Chana Dal (split Bengal gram), cooked 242
Chawli Beans (cow peas), cooked 233
Spicy Yellow Moong Dal (split yellow gram), cooked 213
Urad Dal (split black lentils), cooked 199
Soyabean, cooked 175
Toovar Dal (Arhar), cooked 169
Til ( Sesame Seeds) 161
Gavarfali (Cluster beans), chopped 144
Chawli leaves (Cowpea leaves), chopped 101
Spinach (Spinach), chopped 84
Bhindi (Ladies finger), chopped 74
Soyabean Flour  68
Tomatoes, chopped 47
Fansi ( French beans), chopped 46
Bajra flour (Black millet flour) 44
Gehun ka atta ( Whole wheat flour) 39
Peanuts (Groundnuts) 27
Phudina ( Mint leaves), chopped 11

Folate Rich Breakfast

We all have always grown up that we should never miss out on breakfast. That is true, but it as much important it is have breakfast, equally important is to have a healthy and nutritious one. Let your breakfast comprise of healthy grains, flours, sprouts, dals, fruits and veggies. Use them in different combinations to achieve your nutrient intake target.

4 Flour Dosa is a classic example of a family breakfast. It is sure to be enjoyed by every member of the family. Of course, it needs some planning, but it’s worth the effort.

4 Flour Dosa

4 Flour Dosa


For quick fix breakfast idea, turn to Moong Dal and Palak Cheela.

The Moong Dal Palak Cheela is made of a wholesome batter of moong dal and spinach, perked up with a couple of commonly available spice powders and pastes.

Moong Dal Palak Cheela, Indian Pudla Snack

Moong Dal Palak Cheela, Indian Pudla Snack


A low carb, high protein breakfast option which is also rich in folate is Parsley Hummus. Dwell into the flavours of herbed hummus with some carrots or cucumber sticks to make a healthy breakfast.


 Parsley Hummus

Parsley Hummus

Folate Rich Indian Dals

Dals form a very healthy accompaniment to Indian breads. India has many cuisines and each one of them right from Gujarati to Punjabi and Bengali to Rajasthani have their own traditional way of making dal.

Prefer including dals in lunch than night and digestion is better in the morning. They are a great store house of folate along with protein, iron and fiber.

Basic Chana Dal Recipe

Basic Chana Dal Recipe

You will be surprised to know that a serving of Basic Chana Dal fulfils 33% of your day’s requirement. Combine it another folic acid rich ingredient Popeye’s spinach in the form of Masoor Dal with Spinach for a double of this nutrient.

Masoor Dal with Spinach, Protein Rich Recipes

Masoor Dal with Spinach, Protein Rich Recipes

Spice lovers can combine a variety of dals to make Spicy Mixed Dal.

It is very quick and easy to prepare so can made with much ado on a routine basis. To perk up the flavour of mixed dal you can even give it a twist by adding second tempering, Punjabi tadka over it or giving dal a chaunk!!

Spicy Mixed Dal

Spicy Mixed Dal

Folate Rich Indian One Dish Meals

Ask a Gujarati and Dal Dhokli is sure to top of their list. It is especially is a Sunday morning delight in most traditional Gujarati households!

Dal Dhokli
Dal Dhokli

Another pleasing one dish meal would be a khichdi. Comfort food to many, khichdis like Masoor Dal and Palak Khichdi and

Bajra Khichdi with Green Moong Dal Khichdi are one pot dish meals which are super easy to make. You can substitute green moong dal with yellow moong as a variation.

Masoor Dal and Palak Khichdi

Masoor Dal and Palak Khichdi

Have khichdi for dinner as it is easier to digest and quite satiating too. Feel free to make it more sumptuous and supremely flavourful by adding veggies like peas, carrots, tomatoes, broccoli etc.

Folate Rich Indian Snacks

Kids are the fussiest when we talk of eating. Interesting and lip-smacking snacks using a variety of folate rich ingredients can be made in your own kitchen.

And moreover you don’t need any exotic ingredients as well. Just use your pantry to create delicacies like Moong Dal ki Chaat. For fussy kids who don’t eat vegetables, this chaat is a heavenly solution. There is a generous amount of vegetables in this recipe which will not only provide folic acid, but also vitamin A from carrot, vitamin C from pomegranate and protein from moong dal.

Moong Dal Ki Chaat (100 Calorie Snacks)

Moong Dal Ki Chaat (100 Calorie Snacks)

In a mood for some restaurant style starter but yet healthy and nourishing? Here we have a perfect recipe to give a kick to your taste buds which is Sprouts Tikki. Filled with the goodness of many nutrients, this non-fried tikki is sure to tickle your taste buds. Get ready to gain in some folate with it!

Sprouts Tikki, Healthy- Starter Sprouts Tikki Recipe

Sprouts Tikki, Healthy- Starter Sprouts Tikki Recipe

Folate Rich Juices and Drinks

Juices and Drinks are a good option as in-between-meals to gain in nutrients like folate. They help to avoid reaching out for unhealthy snacks.

But to gain the utmost benefit, make them in a mixer and have them unstrained.

Avocado Spinach Pear Smoothie, Healthy Smoothie

Avocado Spinach Pear Smoothie, Healthy Smoothie

Spinach is a folate rich ingredient which is highly used to make juices and drinks. Combine it various other nourishing ingredients to make different varieties for different days of the week. Some healthy options are Avocado Spinach Pear Smoothie, Palak Kale and Apple Juice and Spinach and Mint Juice.

Spinach and Mint Juice ( Healthy Juice)Spinach and Mint Juice ( Healthy Juice)

A glass of Spinach Beetroot and Pear Juice provides 89 mcg of folate which is 45% of day’s requirement of an adult person.

Spinach Beetroot and Pear Juice

Spinach Beetroot and Pear Juice

Enjoy some folic acid rich healthy Indian recipes below.


indian foods high in vitamin b9 folate folic acid

This is a crunchy, colourful and healthy salad that you can have any time, and even carry to work in the lunch box! Coloured capsicum, onion and lettuce are loaded with antioxidants, which help build our immune system and fight various diseases. Their peppy flavour and crunchy texture also help to energize the salad! On the other hand, masoor, alfa alfa sprouts and feta cheese boost the protein content of the salad, while also giving it an exotic blend of textures. Laced with a sweet and tangy olive oil dressing, the Antioxidant, Protein Rich Healthy Lunch Salad is a lovely treat to the palate. Extra virgin olive oil has healthy fat, which further boosts the health quotient of this salad. You can take this salad to work – pack the dressing separately and toss it together just before you eat. You can also try healthy lunch salads like Mixed Sprouts Beetroot Healthy Lunch Veg Salad or Rajma Vegetable Healthy Lunch Salad .
 by Tarla Dalal
chana dal pancakes | healthy chana dal pancakes |chana dal pancakes for diabetics | with 26 amazing images Chana dal pancakes is made of soaked chana dal mixed with vitamin rich vegetables and protein rich curds to enhance its taste. Grated ginger and green chillies add the much-needed spice to the chana dal pancakes. Cook these split bengal gram pancakes over a slow flame as the chana dal is coarsely ground and will take a while to cook well. What makes chana dal pancakes healthy? Chana dal is a very beneficial pulse for diabetics as it helps in the utilisation of sugar effectively causing a slow rise in blood sugar levels because of its low glycemic index. There is a 1/2 cup of methi leaves used in chana dal pancakes and see why we love that. Fenugreek leaves help in improving glucose and insulin responses, hence good for diabetics. The levels of cholesterol also reduced with intakes of fenugreek leaves. These Indian chana dal pancakes are extremely filling and you could have that for a heavy breakfast or it would suffice for dinner. Serve chana dal pancakes with green chutney. Enjoy chana dal pancakes | healthy chana dal pancakes |chana dal pancakes for diabetics with detailed step by step photos below.
 by Tarla Dalal
This unique Chawli Bean Subzi is sure to please your palate with its exciting sweet, sour and spicy flavour. With tamarind, jaggery and chilli powder, not to forget a quick and traditional tempering, the fiber and iron-rich chawli bean becomes a tangy treat that you will love to munch on! Use the small variety of chawli to get the best texture and flavour. Serve this subzi fresh and hot to enjoy its vibrant flavours before they begin to pale.
chawli mixed vegetable salad | Indian black eyed bean (peas) salad | healthy chawli veg salad | with 12 amazing images. Indian black eyed bean (peas) salad is a simple easy salad to make with ingredients easily available. Made from chawli, tomatoes, onions, lettuce, capsicum and Indian spices making it a healthy chawli veg salad. Yet another exciting way to include black-eyed beans in your salad, this black eyed bean (peas) salad is a sure-shot winner with everybody. chawli mixed vegetable salad combines cooked chawli beans with crunchy and juicy veggies like capsicum, lettuce, tomatoes and onions. A squeeze of lemon adds tang to this chawli mixed vegetable salad while a sprinkling of pepper gives it a peppy note of spiciness. The black eyed bean (peas) salad is easy to make, but must be tossed just before serving to enjoy the flavours and textures. Let’s see why this is a healthy chawli mixed vegetable salad? Chawli is rich in Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. Being rich in Thiamine, it helps maintain proper heart function. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidants, super rich in vitamin C, good for heart. You can also try other chawli recipes like Chawli and Sprouted Moong Chaat or Chawli Beans and Mint Burger. Learn to make chawli mixed vegetable salad | Indian black eyed bean (peas) salad | healthy chawli veg salad | with step by step photos and video below.
spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss | with 25 amazing images. spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss is appealing though it encompasses simplicity. Learn how to make healthy moong dal. To make spicy yellow moong dal, clean, wash and soak the yellow moong dal in enough water in a deep bowl for 15 minutes. Drain and keep aside. Combine all the ingredients along with the yellow moong dal and 1½ cups of water in a pressure cooker, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid and whisk well. Add ¼ cup of water, mix well and bring to boil. Serve hot. This Spicy Yellow Moong Dal is so tasty you will want to make it every day, and you can – because it is so simple and easy-to-make. Unlike traditional methods of making dal with a ghee-loaded tempering, this healthy moong dal is made without any oil and yet tastes the same. Moong Dal is a storehouse of nutrients like protein, iron and folic acid, so you can relish this dal without any guilt of putting on extra kilos and with the satisfaction of providing your body machinery with required nutrients. This Indian moong dal for weight loss is a wise choice for diabetics and heart patients too! Further the teamwork of onions and tomatoes with basic Indian spices in spicy yellow moong dal produces an excellent mix of flavours and aroma. These vegetables also lend antioxidants, which are necessary compounds to reduce inflammation in the body and keep stress at bay. Tips for spicy yellow moong dal. 1. Instead of slit green chillies and ginger paste you can also add ginger-green chilli paste. 2. If you are serving the dal later, then add water to adjust the consistency of the dal before reheating and serving. 3. This is a zero oil dal, but if you wish you can give a tempering of cumin seeds in a tsp of oil after the dal is cooked. 4. You can buy readymade garam masala or make garam masala at home. Learn how to make spicy yellow moong dal recipe | healthy moong dal | Indian moong dal for weight loss | with step by step photos.
 by Tarla Dalal
Rice not being native to Rajasthan, the people there prefer to use wheat, bajra and jowar even for making typical rice dishes like khichdi and raab. This is one such innovative khichdi recipe adapted to use wheat. Hailing from Bikaner, as the name suggests, the Gehun ki Bikaneri Khichdi is a wholesome and nutritious combination of wheat and moong dal that has a fabulous flavour despite employing minimal spices! Enjoy this sumptuous khichdi with curds, ghee and a spicy mango pickle.
oats vegetable khichdi recipe | oats vegetable dal khichdi | healthy oats vegetable khichdi for weight loss | with 25 amazing images. To many, the phrase comfort food is synonymous with Khichdi, a nourishing and homely food that never fails to satiate. In this recipe, we have combined high fibre oats with yellow moong dal to make a Nourishing Khichdi with a difference. Veggies add a welcome crunch to this recipe, while also bringing in their share of fibre and antioxidants. Perfectly spiced with just a mild touch of salt, this dish makes a healthy treat when served with a bowl of low-fat curds. You can also try other recipes like the Nutritious Pumpkin Soup and Poha Handwa .
palak urad dal recipe | urad dal with spinach | healthy urad palak dal | palak dal | with step by step photos. urad dal with spinach is a dry dal made from palak, urad dal, onions, tomatoes and Indian spices which can be made at home any time. Learn how to make urad dal with spinach. To make palak urad dal, soak the urad dal for 1 hour and drain well. Combine the urad dal with approx. 1 cup of water, salt and turmeric powder in a deep non-stick kadhai, mix well and cook on a medium flame for 10 to 12 minutes, till the dal is cooked and soft. Heat the oil and saute caraway seeds and then the onions. Add the tomatoes, green chillies, chilli powder, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Add spinach and 1 tbsp of water and cook for 1 minute. Add salt, urad dal and lemon juice and cook for 1 minute. Serve it hot. Urad palak dal is a sumptuous accompaniment to Indian bread with the distinct flavour of caraway seeds. Teamed up with onions, tomatoes and green chillies, it is a flavour boost. This healthy urad palak dal carries a healthy dose of B-complex vitamins, protein and iron. Reduce the amount of oil to make it slightly healthier. healthy urad palak dal can then be relished by diabetics, heart patients and even women with PCOS. Tips for palak urad dal. 1. Soak the urad dal for sure so cooking time is reduced. 2. Do not over cook spinach, else you will lose its green colour. 3. You can replace the spinach with fenugreek leaves as a variation. For a truly fulfilling experience, relish this urad dal with spinach with hot Parathas. Enjoy palak urad dal recipe | urad dal with spinach | healthy urad palak dal | palak dal | with step by step photos and video below.
 by Tarla Dalal
gavarfali ki sukhi sabzi recipe | gavar ki sabzi | cluster beans Indian vegetable | dry gavarfali sabzi | healthy gavarfali sabzi | with 17 amazing pictures. gavarfali ki sukhi sabzi is a lip-smacking dry sabzi that combines beautifully with phulkas fresh off the tava! The benefits of fibre-rich cluster beans are enhanced by the introduction of flavour-imparting garlic, which also keeps blood sugar and cholesterol levels under control. Gavarfali ki sukhi sabzi is basically from Rajasthan but this is not the tradional Rajasthani gavarfali sabzi as we have made it healthier by making variations in the recipe. To make gavarfali ki sukhi sabzi, clean and wash gavarfali. Unlike french beans, cluster beans take a long time to cook so they are steamed or pressure cooked but with this recipe we have cooked it in a pan so choose tender cluster beans as the mature one's are hard. Chop them into 1" pieces. Further, heat the oil in a broad non-stick pan and add the cumin seeds. When the seeds crackle, add the onions you can also add potatoes and tomatoes, garlic paste and turmeric powder and sauté on a medium flame for 2 minutes. Add the cluster beans, salt and ½ cup of water and mix well. Cover with a lid and cook on a medium flame for 8 to 10 minutes, while stirring occasionally. Add the coriander-cumin seeds powder and chilli powder and mix well. Cover with a lid and again cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve cluster beans Indian vegetable hot. Do not ever over cook gavarfali or else they will turn flavourless. This gavar ki sabzi is made with minimum of ingredients that are easily available in each and every Indian household. My mother had taught me this healthy gavarfali sabzi when I was learning as it is a supremely basic dish and can be cooked once in a week for any meal. As the sabzi is dry, you can easily carry it with you in your lunch box or can pack it for your kids tiffin box. Gavrafali is one of the vegetables that provide umpteen amounts of fiber. This sabzi lends 4.1 g of fiber per serving which is 16% of your day’s requirement. Fiber has many key roles to play in our body. The most common one is to keep us free of constipation by helping in easy bowel movements. Fiber helps maintain normal blood circulation too. It helps to prevent clots in the arteries, which carry blood to the heart, and thus prevents heart disease. Good healthy heart sabzi and low cholesterol sabzi. Enjoy gavarfali ki sukhi sabzi | gavar ki sabzi | gavarfali sabzi | dry gavarfali sabzi | Indian diabetic gavarfali sabzi with detailed step by step recipe photo and video.
 by Tarla Dalal
This nutritious, low fat, low calorie soup is best if you are trying to lose some of those extra pounds. The garlic and onion in the soup aids in decreasing the excessive fat deposition in the arteries.
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