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Iron Rich recipes


Last Updated : Feb 18,2020



पौष्टिक लोह युक्त रेसिपी - हिन्दी में पढ़ें (Iron Rich recipes in Hindi)
આયર્ન ભરપૂર રેસિપિ - ગુજરાતી માં વાંચો (Iron Rich recipes in Gujarati)

Iron Rich Veg Recipes, Iron Rich Diet

Why is Iron important?

Iron is an important nutrient in out body. It helps our cells ‘breathe’. Iron (haeme) works with a protein (globin) to make hemoglobin in the red blood cells (RBC). The main function of haemoglobin is to carry oxygen to each and every cell of our body. Think of our blood stream as a highway and iron (present in haemoglobin) as a vehicle that carries oxygen from our lungs to the cells which need oxygen. Thus it is very easy to see why iron is vital for life.

How to increase your Red Blood Cell (RBC) count?

Red Blood Cell (RBC)

How Much Iron do We Need?

The amount of iron we need depends on our age, gender and activity level. While the infants need 9 mg/ day, kids in the age group of 4-6 years need 13 mg/ day and 7 to 9 years require 16 mg/day – for their rapid growth and development. Boys and girls between the age of 10 to 12 years need approx. 21 to 32 mg/ day for maintaining their iron stores and haemoglobin levels.

An adult man’s need of iron is 17 mg/day, while a woman needs a little more i.e. 21 mg/day. This increased need for iron in a women is firstly because of the child bearing age and also to cover the losses from menstruation.

What is Iron Deficiency?

Iron deficiency is a condition where a person has inadequate stores of iron to meet body’s demands. It’s a condition where there is a decrease in the amount of red blood cells in the blood leading to too little iron. This is termed as “anemia’.

Symptoms of Iron Deficiency

Anemia is a silent attacker. Often we are not aware that we are suffering from it. Its main symptoms include…

1.    Constant fatigue

2.   Pale and dull skin

3.   Tongue appears redder than usual

4.   Minor breathlessness

5.    Poor concentration

6.   Loss of appetite

Iron Rich Diet, Tackling Iron Deficiency Anemia with Diet

“If you don’t eat enough leafy vegetables and greens, you will become weak and tired. There won’t be enough blood, and you will look pale and anaemic,” is something we have grown up hearing right from our childhood. Be it mom or be it grandma, they have always painted a very green and leafy picture of iron!

There is no doubt that green leafy veggies, especially spinach, are a great source of iron, but there is much more to it. Cereals like ragi and bajra, dals and pulses, nuts like walnuts and almonds, and oil seeds like garden cress seeds and sesame seeds, are fantastic sources of iron too. Refer to our complete list of 35 Iron Rich Foods.

Spinach Roti, Whole Wheat Palak RotiSpinach Roti, Whole Wheat Palak Roti

Iron Rich Breakfast

Iron rich breakfat. Cooked in interesting ways, these provide variety and many tasty means to building iron stores and raise haemoglobin levels. Begin with a healthy breakfast which provide enough calories, protein and iron. You need not go out of your way to cook exclusive meals. Just use the regular ingredients to make delicacies like Moong Sprouts and Bajra Pessaruttu and Nachni Pancakes.

And when you have time on hand make these unique but enormously rich in iron khakhras  and carry them to work – Quinoa red Chawli leaves Khakhra. 3 khakhras in breakfast will fulfil 6% of your daily requirement.

Moong Sprouts and Bajra PessaruttuMoong Sprouts and Bajra Pessaruttu

Another iron rich ingredient for breakfast is steel cut oats. Do not get mistaken for the rolled oats available in abundance in the supermarket. Check out only for steel cut oats and learn how to cook and store steel cut oats. These abound in fiber so they will satiate you for long hours also. Try our Apple Banana Steel Cut Oats recipe for an Iron rich breakfast

Iron Rich Recipes for Lunch and Dinner

Iron rich recipes for lunch and dinner. We have enough surprises for main meals too. Firstly since the staple includes rotis, parathas and rice, try and stock up your pantry with whole bajra, nachni, jowar, chana dal and their flours.

These will help you build your iron reserves. Use whole bajra to make Bajra, Whole Moong and Green Pea Khichdi and its flour to make a mouth-watering delicacy like Bajra and Cauliflower Roti. Nachni is another grain which is a must to be included in an iron rich diet. While not universally very popular, this grain helps build haemoglobin reserves. Try the Ragi Roti made with a variety of veggies and nachni flour.

Nachni Roti, Ragi Roti, How To Make Ragi RotiNachni Roti, Ragi Roti, How To Make Ragi Roti

Iron Rich Snacks

Snacks are loved by all… hence we have a huge collection for you to dig into and choose the option you would love to indulge into. Mixed Sprouts and Chana Dal Tikki, Ragi Upma, Cauliflower Greens and Besan Muthia, Buckwheat Dhoklas, Moong Dal and Cauliflower Greens Appe and so on…. A variety of sprouts and greens have been used in these recipes. Check out this section for more recipes….

Buckwheat DhoklasBuckwheat Dhoklas

Sip on Halim Water for Enhanced Iron Reserves

Another best way to top up your iron stores is to sip on Halim Water in between meals. Halim, also called as garden cress seeds, is an extremely rich source of iron. All you need to do is just soak the seeds in water for 2 hours, add lemon juice to it and mix it well and enjoy it…

Lemon juice is added as it is a very good source of vitamin  C – a vitamin which helps in the absorption on iron. Remember to add vitamin C just before drinking, as it is a volatile nutrient and some amount is lost on exposure to air.

Halim Recipe, Garden Cress, Best Source Of IronHalim Recipe, Garden Cress, Best Source Of Iron

Junk Foods made Iron Rich

With the recipes in this section you will overcome the notion that all junk foods are devoid of nutrients. We have catered to those who wish to enjoy junk foods in a healthy way.

Yes, you can build iron stores and prevent anemia with delicacies like Whole Wheat Spaghetti in Spinach Sauce and Methi and Moong Sprouts Wrap.  These are truly remarkable and a must try for all those who love variety in their meals.

Methi and Moong Sprouts WrapMethi and Moong Sprouts Wrap

Pump up your iron levels with these wholesome recipes and bubble up with energy all day long!

Enjoy our Iron rich recipes and other Iron rich recipe articles given below. 

Iron Rich Breakfast (49 recipes)
Iron Rich Desserts (12 recipes)
Iron Rich International Recipes (24 recipes)
Iron Rich Juices (15 recipes)
Iron Rich Rice , Pulao & Biryani (24 recipes)
Iron Rich Rotis & Parathas (25 recipes)
Iron Rich Salads (25 recipes)
Iron Rich Soups (10 recipes)
Iron Rich Starters & Snacks (64 recipes)
Iron Rich Subzis & Dals (62 recipes)


Show only recipe names containing:
  



Palak Masoor Dal
Recipe# 5576
08 Feb 20

  This recipe has an associated video
 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 m ....
Jowar Palak Appe
Recipe# 42675
12 Feb 20

 
 by Tarla Dalal
Irresistibly tempting, the Jowar Palak Appe is a real treat to the palate, while also being a nourishing snack for your body. Rich in iron , fibre and other nutrients, this appe is quite easy to make and super tast ....
Vitamin Khichdi ( Protein Rich Recipe )
Recipe# 35066
31 Jan 20

  This recipe has an associated video
 by Tarla Dalal
This dish is one meal but multi-nutrient! it is packed with vitamins and proteins that are found in abundance in paneer, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.
Rotla ( Gujarati Recipe), Bajra Na Rotla Recipe
Recipe# 629
19 Feb 20

  This recipe has an associated video
 by Tarla Dalal
rotla recipe | bajra rotla | Gujarati style bajra rotla | healthy pearl millet roti | with amazing 17 images. rotla also called bajra rotla
Grilled Broccoli Recipe
Recipe# 42228
28 Jan 20

 
 
by Tarla Dalal
This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
Warm Honey Lemon Water with Turmeric
Recipe# 41925
15 Jan 20

 
 by Tarla Dalal
warm honey lemon water with turmeric | anti-inflammatory recipe for cold | anti-inflammatory, anti-fungal cold remedy with turmeric | ant-inflammatory homey lemon water | with 6 amazing images ....
Jowar Methi Roti
Recipe# 5695
11 Jan 20

 
 by Tarla Dalal
The taste and nutrient value of jowar is seldom remembered, but after you try this recipe, it will stay in your memory forever! A perfect combination of jowar and methi, along with flavourful onions, coriander and green chillies, makes this sumptuous Jowar Methi Roti a tasteful way to boost your hae ....
Hare Chane Ke Kebab
Recipe# 5688
16 Dec 19

  This recipe has an associated video
 by Tarla Dalal
Green power through and through, that’s what the Hare Chane Ke Kebab is all about! A combination of ingredients like hara chana, paneer, mint and coriander makes this a iron, protein, calcium and vitamin rich recipe perfect for pregnant women, children and all others too. A combo of traditional flav ....
Methi and Moong Sprouts Wrap
Recipe# 7467
16 Dec 19

  This recipe has an associated video
 
by Tarla Dalal
These sumptuous whole wheat wraps are perfect to have for brunch, or as a meal on the go. The use of fibre-rich ingredients like methi and moong make this an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because i ....
Bajra Onion Muthia, Bajra Onion Kadhai Muthia
Recipe# 33321
09 Dec 19

  This recipe has an associated video
 by Tarla Dalal
While muthias can be prepared in varied methods ranging from baking and deep-frying to steaming, you will find that cooking them in a kadhai is not only convenient but also gives them a richer flavour and wonderful texture. Here we show you how to make amazing Bajra Onion Muthias using a non-stick k ....
Chawli Beans and Mint Burger
Recipe# 39648
04 Jan 19

 
 
by Tarla Dalal
Did you always think of burgers as junk food, going by the commercial versions? A homemade burger can be a reservoir of nutrients if you use the right stuffing. Here, spongy whole wheat buns are packed with an iron-rich chawli bean tikki that is enchantingly flavoured with mint leaves and bound toge ....
Halim Ladoo,  Halim Laddu
Recipe# 39650
27 Jan 20

 
 
by Tarla Dalal
halim ladoo recipe | alive laddu | alive che ladoo | Maharashtrian halim ladoo | with amazing 17 images. halim ladoo is a traditional
Nourishing Moong Soup ( Weight Loss After Pregnancy )
Recipe# 33012
27 Nov 19

 
 by Tarla Dalal
Moong soup, subtly flavoured with curry leaves and lemon juice, this moong soup is easily digestible and high on energy. Carrots and paneer increase the protein and
Corn Palak Pulao
Recipe# 5710
19 Nov 19

 
 by Tarla Dalal
Delicious and healthy, this is a dish that will win many a young heart with its mouthwatering combination of ingredients and attractive appearance! Tried and tested, the combination of corn and spinach works in almost any recipe thanks to their complementary colours, textures and flavours. This iron ....
Lentil, Tomato and Spinach Soup
Recipe# 5689
11 Nov 19

  This recipe has an associated video
 
by Tarla Dalal
Steaming hot and semi-spicy, this healthful and tasteful Lentil, Tomato and Spinach Soup is perfect to kindle your appetite! Spinach is one of the good sources of iron, but there is another good reason to have this soup. Both t ....
Green Tomato Salsa and Veggie Wrap
Recipe# 39649
07 Nov 19

 
 
by Tarla Dalal
Exciting iron-rich serving coming up! A perfect low-calorie main course dish, the Green Tomato Salsa and Veggie Wrap is packed with crunchy veggies for not just good health but an enjoyable texture and taste too. Iron-rich soya flour and parsley used in the dough pack more iron into this sumptuous w ....
Pineapple Crumble, Fresh Pineapple Crumble
Recipe# 2996
03 Nov 19

 
 by Tarla Dalal
Here is a crumbly, melt-in-the-mouth dessert with the peppy flavour of pineapple and the magical touch of spices like nutmeg and cinnamon. Brown sugar and soft butter are essential for the success of the Pineapple Crumble, because they give the right colour and texture. Muesli too plays an imp ....
Oats Moong Dal Tikki
Recipe# 35288
11 Nov 19

  This recipe has an associated video
 by Tarla Dalal
oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki | with amazing 23 pictures On a diet or wanting to eat super healthy Indian snack? ....
Indian Chickpea Salad for Weight Loss
Recipe# 3596
21 Oct 19

  This recipe has an associated video
 by Tarla Dalal
Indian chickpea salad for weight loss | kabuli chana salad with pudina dressing | healthy chickpea salad for weight loss | with amazing 23 pictures One of the most nutritious beans - chickpeas are rich in
Hara Bhara Subz Pulao
Recipe# 22145
19 Oct 19

  This recipe has an associated video
 by Tarla Dalal
A medley of veggies add colour and flavour to this hot and spicy dish. Brown rice is a storehouse of various nutrients like carbohydrates, protein, vitamin A and iron, and when combined with fibre-rich veggies and a herby green paste, it makes a wholesome and delicious treat. When you have tried thi ....
Poha Phirni
Recipe# 22442
06 Sep 19

  This recipe has an associated video
 by Tarla Dalal
Poha Phirni, poha is a rich source of iron as the rice is beaten in an iron mortar-pestle. Besides adding a colourful touch to this unusual phirni, fruits like apples and bananas also provide vitamins, minerals and fibre.
Matki Sabzi
Recipe# 41565
27 Nov 19

 
 by Tarla Dalal
matki sabzi recipe | Gujarati dry matki sabzi | sprouted matki ki sabzi | matki sabzi | with 30 amazing images. A homely and satiating matki sabzi recipe that is ....
Colocassia Leaf Usli
Recipe# 5703
04 Sep 19

 
 by Tarla Dalal
Colocasia leaf is frequently used in Maharashtrian and Gujarati cuisine in preparations like paatra and wadi. Now, it is time to think beyond these and find many more flavourful ways to include this iron-rich ingredient in your diet. A variant of the popular South Indian dry subzi made of vegetables ....
Pineapple Sweet Lime Drink
Recipe# 4687
23 Jan 20

 
 
by Tarla Dalal
A wise combination of fruits results in a peppy drink that has just the right level of tanginess! The addition of garden cress seeds further enhances the nutrition and flavour of this iron rich breakfast drink. By pooling in a lot more nutrients and fibre, it helps digestion and relieves stress. The ....
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Iron Rich
5
 on 20 Nov 17 05:37 PM


Very good iron rich recipes u will surely try it thanks a lot tarla ji
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Tarla Dalal    Hi, Thank you for your kind words. Do try the recipes and let us know how you enjoyed it..Happy Cooking !!
Reply
21 Nov 17 08:35 AM
Iron Rich
5
 on 25 Oct 17 09:41 AM


I was looking for Vegetarian Iron rich recipes and came across your lovely collection of recipes. Just what i needed. Started including Palak Chana Dal and Palak Paneer in my diet regularly.
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Tarla Dalal    Seema, thanks for the feedback.
Reply
16 Apr 18 12:41 PM