Calcium Rich Indian Vegetarian Salad recipes | Indian Vegetarian Salads High in Calcium |

high calcium salads. Bored of the same old vegetable salads and boondi raita. Well, bid goodbye to the standard options, with this all new range of Salads and Raitas. Brimming with calcium-rich ingredients like chick peas, rajma, sprouts, paneer and lettuce, these recipes will provide a colourful, crunchy and peppy way to boost the calcium content of your meal.

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers |  One serving of bean and capsicum salad has 24% protein , 57% fiber. 188 % Vitamin C, 89% Folic Acid, 40% Vitamin B1, 27% Calcium , 42% Iron, 41% Phosphorus,  38% Magnesium, 18% Potassium, 24% Zince of your Recommended Dietary Allowance ( RDA).

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers

Calcium is an essential mineral vital for maintaining strong bones and teeth, supporting muscle function, and facilitating nerve transmission. While dairy products are often highlighted as primary calcium sources, many Indian vegetarian ingredients can be incorporated into delicious and nutritious salads to boost calcium intake. These salads offer a refreshing and flavorful way to meet your daily calcium needs while enjoying the vibrant tastes of Indian cuisine.

The Importance of Calcium:

Calcium plays a crucial role in various bodily functions beyond bone health. It's involved in muscle contraction, blood clotting, nerve signaling, and enzyme activity. Ensuring adequate calcium intake is essential throughout life, from childhood to old age, to prevent bone loss and related conditions like osteoporosis.

Key Calcium-Rich Indian Vegetarian Ingredients for salads:

Several ingredients commonly used in Indian cuisine are excellent sources of calcium and can be incorporated into salads:

• Dairy is rich in calcium for your salads. (if included in your vegetarian diet): 

Yogurt (dahi) and paneer (Indian cottage cheese) are excellent sources of calcium and can be used as dressings or crumbled into salads.

paneer tomato lettuce salad recipe | paneer salad for weight loss | green peas, capsicum, celery salad | pregnancy salad | protein, fibre, vitamin b1 rich salad | One serving of paneer tomato lettuce salad has 17% protein , 136 % Vitamin C, 32% Vitamin A, 30% Vitamin B1, Calcium 56%, Phosphorus 31%  of your Recommended Dietary Allowance ( RDA).

paneer tomato lettuce salad recipe | paneer salad for weight loss | green peas, capsicum, celery salad | pregnancy salad | protein, fibre, vitamin b1 rich salad

• Leafy Greens: Spinach (palak), fenugreek leaves (methi), and moringa leaves (drumstick leaves) are packed with calcium and other essential nutrients.
• Seeds: Sesame seeds (til), chia seeds, and flax seeds are small but mighty sources of calcium and can be sprinkled over salads for added crunch and nutrition.
• Nuts: Almonds are a good source of calcium and healthy fats, adding a satisfying crunch to salads.

Legumes contain moderate amount of calcium from your salads

: Chickpeas (chana) and kidney beans (rajma) contain moderate amounts of calcium and contribute to the overall nutritional value of salads.

three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | The three bean salad features an excellent combination of different beans tossed in a tantalizing lemony basil dressing. The beans offer an ideal low-cal way to consume protein and fibre, which will not only aid in weight loss but also help to keep cholesterol under check.

One serving of three bean salad delivers 115% folic acid, 30% vitamin B1, 27% protein, fiber 61%, Phosphorus 43%, magnesium 36%, calcium 22%, iron 20%, Vitamin C 43%  of your Recommended Dietary Allowance ( RDA).

three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad

paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe | 

One serving of paneer aur hara chane ka salad delivers 17% protein, 46% fiber, 20% calcium, 20% magnesium, 29% Phosphorus of your Recommended Dietary Allowance ( RDA).

paneer aur hara chane ka salad recipe | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe

bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | Protein rich rajma and chickpeas tossed with capsicum and Indian spices to perfection in bean and capsicum salad. A serving of bean and capsicum salad provides roughly 281 calories.  One serving of bean and capsicum salad delivers 89%% folic acid,  40% vitamin B1, 24% protein. 24% zinc, 57% fibre, 188% vitamin C,  42% iron, 27% calcium, magnesium 38%, 41% phosphorus,  of your Recommended Dietary Allowance ( RDA).

Our favourite is the Masoor Beet Salad which is a meal itself. Then for work you can make a Kale Masoor Salad which is a great Antioxidant. Then we have used whole Kowar to make Jowar Kale Palak Salad which will provide Iron, Vitamin C, Magnesium and Omega 3 Fatty Acids.

masoor beets zucchini peppers salad recipe | lentil zucchini feta exotic Indian salad | healthy one dish salad | iron folic acid protein rich salad

One of the most nutritious beans - chickpeas are rich in iron, protein and folic acid. Curds enrich this tangy Indian chickpea salad with mint dressing with more protein and calcium while coriander and mint increase its vitamin A content. So we have got you a salad with such a combination that is chickpea salad with mint dressing. One serving of Indian chickpea salad for weight loss has 21% calcium, 48% folic acid, 20% Vitamin B1, 15% protein of your Recommended Dietary Allowance ( RDA).

Indian chickpea salad for weight loss | kabuli chana salad with pudina dressing | healthy chickpea salad for weight loss

Calcium Rich Raitas

Curd is available in every Indian household and is used for Breakfast, Lunch and Dinner. The Palak Raita goes really well with Aloo Paratha. The Hyderabadi Burhani Raita with Bidari Paratha.

Burhani Raita, Hyderabadi Masala Curd Raita

Calcium Rich Raitas for Athletes

There is the Flax Seed Raita and Curd with Cocoa Powder. Both are made with full fat curds which provide energy and keep the Athlete fuller for a longer time. The addition of Flax Seeds and Cocoa Powder are 2 super ingredients.

Curd with Honey and Cocoa Powder, For Athletes and Weight Loss

Enjoy our collection of high calcium salads. high calcium raitas given below from Calcium Rich Breakfast to Desserts.

Calcium Breakfast (49 recipes)
Calcium Dals & Kadhis (23 recipes)
Calcium Rich Desserts (36 recipes)
Calcium Rich Drinks Smoothies Juices (43 recipes)
Calcium Rich International Recipes (36 recipes)
Calcium Rich Rice, Khichdi and Biryani (18 recipes)
Calcium Rich Rotis & Parathas (31 recipes)
Calcium Rich Soups (18 recipes)
Calcium Rich Starters & Snacks (58 recipes)
Calcium Rich Vegetables (66 recipes)