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Iron Rich Salads recipes


Last Updated : Aug 08,2019



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

Iron Rich Salads

Salads are a colourful way to begin your lunch! They are also a nutritious way to pile up on all the necessary nutrients. Why only fiber rich? Salads can provide enough iron as well. You need to choose the correct ingredients and pair them with correct ingredients to make your iron-rich salad bowl. 

5 Categories to Focus for Increasing Iron Intake

1.    Greens viz. spinach, fenugreek, chawli leaves, romaine lettuce etc. 

2.   Sprouts. Use a variety of them. 

3.   Fruits like pineapple and watermelon

4.   Nuts like walnuts and almonds.

5.    Seeds like sunflower seeds, sesame seeds etc. 

Sprouted and Boiled MoongSprouted and Boiled Moong

Iron Rich Green Salads

From light salads to filling salads which are loaded with iron, you will find all in this section. Try quick fix-ups like  Lettuce, Orange and Spinach Salad and Baby Spinach Apple and Pecan Salad. Chopping the fruits and vegetables for this salad and tossing them is a great way to begin your meals, while not piling on too many calories. Well, these light salads are best suited for an in-between snack too. 

Lettuce, Orange and Spinach Salad
Lettuce, Orange and Spinach Salad

Now-a-days, all-in-one Lunch Salads have also gained immense popularity. What goes in making these salads? 2 to 3 veggies, 1 to 2 fruits, a pulse or a sprout, a sprinkle of healthy seeds and a wholesome dressing. Though you can make your own salad bowl, we have a few tested combos for you – Rocket Leaves, broccoli and Veg Work SaladKale Masoor Veg Antioxidant Healthy Office Salad etc. 

Pulses and Sprouts Based Iron Rich Salads

Apart from greens, all beans and pulses like moong, matki, chana, rajma etc. also provide a good dose of iron to overcome anemia. Sprouting them is more advisable as the process of sprouting enhances the nutrient content, including the iron, and also make them easy to digest. 

Matki Salad, Healthy Moath Bean SaladMatki Salad, Healthy Moath Bean Salad

Toss in some veggies with sprouts to make a healthy salad like Matki Salad or pair any variety of sprouts with greens to whip up another healthy salad like Bean Sprouts and Suva Tossed Salad

Fruit Based Iron Rich Salads

Fruity Chana SaladCitrus Watermelon Salad and Pineapple Cucumber Salad are some nourishing options in this category. Fruits like watermelon and pineapple also provide some amounts of iron, though it’s never advocated to rely on fruit based salads.

Pineapple Cucumber SaladPineapple Cucumber Salad

Greens and sprouts are a must to build your iron reserves and build haemoglobin levels.  For dressings, prefer lemon juice based dressings as they abound in vitamin C which helps in the absorption of iron further. 

Nuts and Seeds Based Iron Rich Salads

A tbsp of nuts or seeds can add on iron to a salad very easily. Say for example, a tbsp. of sesame seeds (approx. 10 gm) yields about 1 mg of iron and 1 tbsp of chopped almonds (approx. 15 gm) yields 0.8 mg of iron. Additionally they also add crunch and eye-appeal to the salad. A classic example of adding sesame seeds is Orange Sesame Tabbouleh and walnuts can be added to any combination of fruits and veggies. 

Orange Sesame TabboulehOrange Sesame Tabbouleh

Gain a good amount or protein, fiber and other nutrients along with iron by way of these salads… Start your journey now! 

In this section sprouts, beans and greens take turns to bring in more iron and make a tantalising colourful and flavourful Iron Rich salads. Many of the salads here also use lemon juice as a part of the dressing. This high vitamin C rich lemon juice aids in the absorption of iron further.
 

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Watermelon and Mint Salad
Recipe# 39294
20 Apr 19

  This recipe has an associated video
 
by Tarla Dalal
Watermelon and mint always taste best together, but are you aware that there is more good reason to combine them? Watermelon is an excellent source of iron, while mint has not just iron but vitamin C too. Iron and vitamin C work best as a team as the latter is needed for iron to work best. So, now, ....
Matki Salad, Healthy Moath Bean Salad
Recipe# 42460
28 Jun 19

 
 by Tarla Dalal
Nutritious matki beans join hands with a couple of crunchy and colourful veggies to make a scrumptious salad. Simple spices add to the flavour of this Matki Salad while tangy lemon juice works its magic. Like all salads this is best enjoyed immediately while the veggies are fresh and crunchy. ....
Minty Couscous
Recipe# 7445
26 Jun 19

 
 by Tarla Dalal
Although it sounds very exotic, couscous is nothing but broken wheat cooked in water or milk, something that everybody can prepare easily at home. A traditional food of Northern Africa, it is a great source of iron. Minty Couscous is a flavourful variant in which couscous is enhanced with chopped ve ....
Rocket Leaves, Zucchini Red Pumpkin Healthy Lunch Salad
Recipe# 42373
26 Jun 19

 
 by Tarla Dalal
Juicy zucchini and scrumptious red pumpkin cubes are tossed together with mushrooms and sea salt, to make a delicious and filling salad. Vibrant rocket leaves and succulent feta cheese add to the goodness of this lunch salad, while a tongue-tickling dressing with herbs and garlic adds to the fun ....
Kale, Masoor Veg Antioxidant Healthy Office Salad
Recipe# 42365
28 Mar 19

 
 by Tarla Dalal
Trendy lunch? Look no further than a lunch salad . Salads are healthy, tasty, awesomely attractive and will make you shine with good health. Lunch salads generally feature a mix of ingredients, which are both satiating and tasty. Usually, some g ....
Rocket Leaves, Broccoli and Veg Work Healthy Salad
Recipe# 42297
26 Jun 19

 
 by Tarla Dalal
A salad is the most awesome lunch ever! It’s light, filling, nutritious, and so convenient to pack in the morning. You just need to make sure you bring lots of variety to your bowl – throw in some grains, pulses, sprouts, veggies, greens, cottag ....
Vitamin A, Vitamin E, Iron Rich Healthy Antioxidant Lunch Veg Salad
Recipe# 42286
17 Jul 18

 
 by Tarla Dalal
It is so much fun to munch on a multi-textured, brightly coloured and awesomely flavoured salad for lunch ! This salad is full of different colours and that’s always a sign of healthy eating, as it means your food has more vitamins and
Antioxidant, Protein Rich Healthy Lunch Salad
Recipe# 42207
04 Apr 19

 
 by Tarla Dalal
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 ....
Pineapple Cucumber Salad
Recipe# 3597
24 Jun 19

 
 
by Tarla Dalal
Pineapple and cucumbers tossed with coriander and lemon juice furnish a storehouse of vitamin C which is extremely essential to build up your immunity against infections. Honey imparts a delicate sweetness to this tangy salad. Rather than serving it as an occasional treat, make this sweet and sour s ....
Bean Sprouts and Suva Tossed Salad
Recipe# 36414
05 Apr 19

 
 
by Tarla Dalal
A light and colourful way to begin lunch! Suva, tomatoes and bean sprouts combine beautifully with salt and lemon juice in this tangy, crunchy Bean Sprouts and Suva Tossed Salad. Suva is an excellent source of iron, while bean sprouts and tomatoes are rich sources of vitamin C which helps to absorb ....
Walnut and Cherry Tomato Salad
Recipe# 36139
14 Nov 19

 
 
by Tarla Dalal
This tangy crunchy salad is a treat for tomato lovers. Not only it’s an excellent source of folic acid (vitamin B9) which keeps anaemia at bay, but also rich in vitamin B1 (thiamin), vitamin B3 (Niacin) and fibre due to the addition of walnuts and sesame seeds. Walnuts are also rich in vitamin E and ....
Sprouted Fruity Bean Salad (  Desi Khana)
Recipe# 1471
26 Jun 19

 
 by Tarla Dalal
Nutritious sprouts pairs well with invigorating orange and tomatoes, balanced carefully with sweet bananas and grapes. Delicate spices weave in and out of the sprouted fruity bean salad, taking the user on a culinary adventure.
Fruity Chana Salad ( Delicious Diabetic Cookbook)
Recipe# 3492
28 Jun 19

 
 by Tarla Dalal
I often turn to this delightful salad when i have leftover chick peas and a basket of fruits in the refrigerator. The chick peas have a wealth of nutrients like energy, protein, calcium and iron while the orange segments abound in vitamin c which helps to enhance our resistance to diseases. Feel fre ....
Bean and Capsicum Salad ( Healthy Soups and Salads Recipe)
Recipe# 36143
26 Jun 19

  This recipe has an associated video
 by Tarla Dalal
Protein rich rajma and chick peas tossed with roasted capsicum and Indian spices to perfection. Generously loaded with protein, fibre and other important nutrients like calcium, iron, zinc and vitamin C, this salad is an all-in-one treat for healthy skin as well as strong bones, hair and teeth.
Orange Sesame Tabbouleh
Recipe# 2961
08 Aug 19

  This recipe has an associated video
 
by Tarla Dalal
A delightful orange sesame flavoured broken wheat salad. This salad is soothing, especially if you are feeling nauseous and don't feel like eating much. Broken wheat is a good source of carbohydrates which will help you feel better and also nourish you with iron, vitamin C and fibre. This dish com ....
Sprouted and Boiled Moong
Recipe# 40323
05 Apr 19

  This recipe has an associated video
 
by Tarla Dalal
Sprouting is a wonderful way to enhance the nutritional benefits of beans like moong, and it also adds to the flavour with a mild sweetness and pleasurable crunch. Here we show you how to make perfect Sprouted and Boiled Moong. This is not only a convenient way but also a healthy method, because we ....
Citrus Watermelon Salad
Recipe# 39642
10 Oct 14

 
 
by Tarla Dalal
Everybody’s favourite, watermelon is God’s gift to mankind to help beat the hot summer sun! Here is one more reason to love this refreshing fruit – it is a wonderful source of iron! By making it into a salad along with vitamin C rich foods like orange, sweet lime and lemon juice, you can improve the ....
Lettuce, Orange and Spinach Salad
Recipe# 3462
04 Apr 19

 
 
by Tarla Dalal
A colourful salad that's sure to appeal to your taste buds as well your eyes. This fibre rich salad will also add plenty of vitamin A, vitamin C, calcium and iron. Since vitamin C is a very volatile nutrient, it should be added just before serving, so do use freshly squeezed lemon juice. You can als ....
Lettuce and Bean Salad
Recipe# 5721
04 Apr 19

  This recipe has an associated video
 by Tarla Dalal
This iron-rich Lettuce and Bean Salad features crisp lettuce and juicy cucumber combined with mealy kidney beans and sumptuous chick peas, perked up with mint and coriander leaves, spring onion whites, etc. Lemon juice boosts the vitamin C content, which in turn ensures maximum absorption of iron. S ....
Black Bean and Bulgur Wheat Salad
Recipe# 39381
26 Jun 19

 
 
by Tarla Dalal
An energy-dense salad, this is almost a meal in its own right! The Black Bean and Bulgur Wheat Salad also gives good quality protein and dietary fibre to keep you fit and fine. The best part is that this healthy bowlful can be whipped up very easily, so you can opt for this when you do not have time ....
Bean Sprouts and Cucumber Salad with Lemony Basil Dressing
Recipe# 3460
15 Apr 19

 
 by Tarla Dalal
This delightful salad of colourful veggies in a delicious garlic and basil flavoured dressing, is a perfect addition to your meal! With multi-textured ingredients like mushrooms, bean sprouts and cucumber, this salad is a delight to munch on. The lemon and basil dressing contributes a lot of ....
Minty Bean Salad
Recipe# 3600
28 Jun 19

  This recipe has an associated video
 by Tarla Dalal
For an accompaniment to a main dish, try this novel combination of black-eyed beans (lobhia) with a fresh minty flavour. Tomato, coriander and lemon add more tang and nutritional value i.e. vitamin A, vitamin C, folic acid and iron to this salad. Serve at room temperature immediately after tossing i ....
Methi Dhal Koshimbir
Recipe# 5693
08 Aug 18

 
 by Tarla Dalal
No reviews
A side dish that adds the extra zing to your health! This is a special dish recommended for expecting mothers to fulfill the increased demand for iron.
Baby Spinach, Apple and Pecan Salad
Recipe# 42478
15 Mar 18

 
 by Tarla Dalal
No reviews
In the past decade or so, several ingredients that were once unheard of in India started becoming easily available in supermarkets and specialty/ gourmet food stores. Pecan nuts is one such. Loaded with mono-unsaturated fats such as oleic acid along with phenolic antioxidants that helps reduce t ....
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