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Iron Rich Dinner Menus recipes


Last Updated : Mar 28,2020



आयरन भरपूर स्वास्थ डिनर मेन्यू - हिन्दी में पढ़ें (Iron Rich Dinner Menus recipes in Hindi)
આયર્ન ભરપૂર સ્વસ્થ ડિનર મેન્યૂ રેસિપિ - ગુજરાતી માં વાંચો (Iron Rich Dinner Menus recipes in Gujarati)

Iron-Rich Dinner Menus

Iron is indispensable for a healthy life. Iron (haeme) together with protein (globin) makes up the haemoglobin that carries oxygen to all the cells in our body. When you do not have enough iron, you feel tired and look pale. Iron is especially important for pregnant women, and we often find doctors prescribing iron supplements for them.

Moong Sprouts and Bajra PessaruttuMoong Sprouts and Bajra Pessaruttu

Fortunately, iron can be topped up through our diet. There are lots of iron-rich foods including greens, grains and seeds. Ingredients like sesame, which are commonly used in Indian cooking, are rich sources of iron.

However, to make the most of these, you need to use the right ingredients in the right combinations. For example, excess calcium in the meal can hinder iron uptake, while a good dose of Vitamin C can improve iron absorption. In this way, a smart, well-planned menu can help you get enough of this vital nutrient.

Chawli Leaves Parota, Healthy Bengali RecipeChawli Leaves Parota, Healthy Bengali Recipe



When we think of healthy meals, most people tend to think only of breakfast and lunch, and totally ignore dinner. However, just as a healthy breakfast helps to energize you for the day’s activities, a good dinner must make up for the lack of necessary daily nutrients, including iron. With this in mind, we have formulated interesting iron-rich dinner menus, which are sure to build your haemoglobin levels and keep you healthy and active.

Whole Wheat Salad Garlic Tomato Chutney WrapWhole Wheat Salad Garlic Tomato Chutney Wrap

Monday
On Monday, let’s go for a wholesome subzi- Roti combo. Soft, enticingly-flavoured beetroot tikkis are bathed in an unusual spinach gravy, presenting you with an irresistible way to consume iron-rich spinach.

Roti, Indian ChapatiRoti, Indian Chapati

Beetroot being a storehouse of Antioxidants helps iron in doing its activities, while the use of oats as a binding agent instead of potatoes or cornflour makes the recipe fibre-rich too.

The Beetroot Tikkis in Spinach Gravy go well with hot and fluffy phulkas.

 Beetroot Tikkis in Spinach Gravy

Beetroot Tikkis in Spinach Gravy

Tuesday
Lettuce and Cauliflower Soup, which is usually just used in salads, comes together with cauliflower to make a mouth-watering soup, which is also loaded with nutrients.

 Lettuce and Cauliflower SoupLettuce and Cauliflower Soup

The vitamin C in cauliflower improves the absorption of iron in lettuce, making this an intelligent combo.

This nutritious soup is served with another power-packed dish, the Bajra Whole Moong and Green Pea Khichdi, to make a satiating iron-rich dinner. A complete meal by itself, this khichdi is loaded with fibre, iron and Pregnancy Protein.

Bajra, Whole Moong and Green Pea KhichdiBajra, Whole Moong and Green Pea Khichdi



Wednesday
Have a little time on hand today? Then, try this wholly satisfying combo. However, you need to plan a little in advance to prepare this slightly elaborate meal, so go for it only on a day when you have some time to spare. Ragi Roti, is a traditional Indian bread that is especially popular in Karnataka.

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

Without a doubt, it is loaded with fibre and iron from ragi.

This goes nicely with the Hariyali Dal, which combines protein rich dal with fenugreek and spinach, which are good sources of iron, Pregnancy Vitamin A and calcium. A snack like the Sprouts Dhokla adds more fun and nutrition to the meal. If you are pressed for time, you can skip it, but otherwise do give it a try!

 Hariyali Dal ( Pregnancy Recipe )Hariyali Dal ( Pregnancy Recipe )



Thursday
A one-dish meal for Thursday, chock-full of nutrients from healthy ingredients like whole wheat flour, sesame seeds and a host of veggies! The Spinach Tahini Wraps are not only nutritious but very tasty and exotic too, so everybody will love it.

Spinach Tahini WrapsSpinach Tahini Wraps

The whole wheat flour dough for making the wraps is enhanced with spinach puree. The colourful rotis are then lined with tongue-tickling pastes, and stuffed with a crunchy and juice filling of onions, tomatoes, and other ingredients.

With so much nutrition and irresistible flavour, this dish has a very high feel-good factor too!

Friday

 Chawli Beans and Mint BurgerChawli Beans and Mint Burger

Welcome the weekend with an exciting treat of Chawli Beans and Mint Burger, and Multiseed Mukhwas. Whole wheat buns are packed with an iron-rich chawli bean tikki that is enchantingly flavoured with mint leaves and bound together by fibre-rich oats.

 Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )

With nutritious and tangy green chutney and sliced veggies too, this healthy Chawli Beans and Mint Burger is a meal in its own right. For a bit of crunch, serve it with the Multiseed Mukhwas, which is loaded with Omega 3 fatty acids, iron and fibre.

When health comes in such an awesomely tasty package, nobody can refuse it!


Show only recipe names containing:
  



Sprouts Dhokla
Recipe# 39007
14 Apr 20

  This recipe has an associated video
 by Tarla Dalal
sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with 18 amazing images. Sprouts dhokla is a dhokla but no ....
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 ....
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
02 Dec 19

  This recipe has an associated video
 by Tarla Dalal
multiseed mukhwas | multi seed mukhwas | 4 seed healthy mukhwas | how to make multiseed mukhwas | with 13 amazing images. Multiseed mukhwas is a mouth-freshener w ....
Bajra, Whole Moong and Green Pea Khichdi
Recipe# 39646
29 Feb 20

 
 by Tarla Dalal
bajra whole moong and green pea khichdi recipe | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi | with 20 amazing images. Watching weight or on a diet or want to eat someth ....
Spinach Tahini Wraps ( Nutritious Recipe For Pregnancy)
Recipe# 22444
12 Feb 19

 
 by Tarla Dalal
Build your iron stores with these spinach, lettuce and sesame seed wraps and ensure your baby's blood cells and hemoglobin are developing the way they should. Simple to make, the wraps combine flavour and taste in one healthy package.
Beetroot Tikkis in Spinach Gravy
Recipe# 39644
10 Oct 14

 
 
by Tarla Dalal
A beautiful subzi for valuable good health, Beetroot Tikkis in Spinach Gravy features a colourful and thoughtful combination of ingredients. Beetroot and carrot together with tangy spices gives rise to a lip-smacking tikki that goes just too well with the garlic-flavoured spinach gravy. Beetroot bei ....
Lettuce and Cauliflower Soup
Recipe# 39641
21 Feb 19

 
 
by Tarla Dalal
Lettuce is an unexplored treasure! Not many know that it is a very good source of iron. Here is a creamy soup of lettuce thickened using finely chopped cauliflower, which not only imparts a creamy texture but also balances the flavour of lettuce well. The use of cauliflower also does away with the u ....
Maharashtrian Style Nachni Bhakri,  Ragi Bhakri
Recipe# 38627
21 Dec 19

 
 by Tarla Dalal
No reviews
Maharashtrian style nachni bhakri | ragi bhakri | nachni roti | with amazing 16 images. The Maharashtrian style nachni bhakri has a rustic flavour and earthy aroma, which warm your soul an ....
Hariyali Dal ( Pregnancy Recipe )
Recipe# 2967
06 Jun 19

  This recipe has an associated video
 
by Tarla Dalal
A tasty dal, made with masoor dal and greens. Spinach and fenugreek leaves are a good source of vitamin a, iron and calcium. All dals are rich sources of protein and energy. Masoor dal is easier to digest than arhar dal. It is therefore a better choice for you when you're pregnant, as it will provid ....
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