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Iron Rich Subzis & Dals recipes


Last Updated : Jun 27,2019



पौष्टिक लोह युक्त सब्जी़ और दाल - हिन्दी में पढ़ें (Iron Rich Subzis & Dals recipes in Hindi)
આયર્ન ભરપૂર શાક અને દાળ - ગુજરાતી માં વાંચો (Iron Rich Subzis & Dals recipes in Gujarati)

Iron Rich Vegetables, Subzi Recipes, Dals Recipes

Why and How Much Iron is Important?

Iron is a key nutrient required mainly for supplying oxygen to every cell of the body. It is present in the form of hemoglobin in the red blood cells (RBC). A deficiency of iron leads to ‘Anemia’ which shows symptoms of tiredness, pale skin and poor concentration.

Suva Masoor Dal, Zero Oil Healthy DalSuva Masoor Dal, Zero Oil Healthy Dal

This definitely takes a toll on one’s daily chores. An adult man 17 mg or iron daily while a woman needs 21 mg of iron daily. While all the food items in a meal are difficult to be brimming with iron, subzis and dals, which are usually consumed in good quantity, can definitely be. 

Green Moong Dal and Vegetable Idli, Healthy Moong Dal IdlisGreen Moong Dal and Vegetable Idli, Healthy Moong Dal Idlis

This section is sure to delight one and all who wish to build their iron stores!

Iron Rich Subzis

No Indian meal is complete without subzis. Whether lunch or dinner, the subzis play an important role in balancing the meal, not only taste and texture but also on nutritional front. Vegetable are nature’s gift to us. Begin your journey with common iron rich leafy vegetables like spinach and fenugreek to create simple subzis like Aloo Palak and Carrot Methi Subzi.

Aloo PalakAloo Palak

When bored of these regular subzis, feast on unique dishes like Suva Moong Dal Subzi (meets 8% of daily iron requirement), Cauliflower Greens Methi and Palak Subzi (meets 19% of daily iron requirement) and Mixed Vegetables in Palak Methi Gravy (meets 12% of daily iron requirement).

Cauliflower Greens, Methi and Palak Healthy SubziCauliflower Greens, Methi and Palak Healthy Subzi

If you love sprouts, do indulge in them in the form of subzis like Matki Subzi and Cucumber and Mixed Sprouts Subzi. They help increase hemoglobin levels too.

Greens can be paired with sprouts or beans and spices to make more interesting subzi with an added dose of iron. Matki aur Palak ki Curry is an exciting subzi option to prove this.

Matki Aur Palak ki CurryMatki Aur Palak ki Curry

Iron Rich Dals

Dals too are a source of iron along with protein. Choose from the array of dals like moong dal, masoor dal, urad dal etc. to create tempting options like Rajasthani Dal and Dhan-saak Dal

To add some more variety to your meals, you can try your hand on dal-green veggie combos to create unique recipes like Masoor Dal with SpinachChawli Masoor Dal and so on. All the ingredients perfectly complement each other in these aromatic dals to provide iron plus other nutrients like protein, folic acid, vitamin A, vitamin C and many other antioxidants.

Carrot Methi Subzi ( Vitamin A and Vitamin C Rich Recipe )Carrot Methi Subzi ( Vitamin A and Vitamin C Rich Recipe )

5 Do’s and Don’t for Iron Rich Subzis and Dals

1.    Once a week at least try to cook with a unique green veggie which is an good source of iron like cauliflower greens. Try Cauliflower Greens Pitla (fulfills 15% of RDA).

Cauliflower Greens PitlaCauliflower Greens Pitla

2.   Always add some lemon juice while serving. The vitamin C in it aids in further iron absorption.

3.   Try and avoid pairing them with dairy products. They are a good source of calcium, which hinders calcium absorption.

Jowar Pyaz Ki Roti ( Healthy Breakfast)Jowar Pyaz Ki Roti ( Healthy Breakfast)

4.   Sprinkle a handful of sprouts before serving any variant of dal. It boosts iron intake.

5.    Avoid intake of tea or coffee before and after meals. This hinders iron absorption too.

Have these nutritious dals and subzis with all the more nourishing rotis and parathas like Methi ki Missi Roti, Jowar Pyaz ki Roti and Herbed Capsicum Paratha to have a complete nutri-dense meal.

Herbed Capsicum ParathaHerbed Capsicum Paratha

This section is sure to delight one and all who wish to build their iron stores!

Enjoy our Iron Rich Vegetables, Subzi Recipes, Iron Rich Dals given below. 

Iron Rich Recipes
Iron Rich Breakfast recipes
Iron Rich Desserts recipes
Iron Rich International recipes
Iron Rich Juices recipes
Iron Rich Rice , Pulao & Biryani recipes
Iron Rich Rotis & Parathas recipes
Iron Rich Salads recipes
Iron Rich Soups recipes
Iron Rich Starters & Snacks recipes


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Matki Sabzi, Guajarati Dry Matki Subzi
Recipe# 41565
09 Sep 19

 
 by Tarla Dalal
A homely and satiating subzi that is much-loved by the Gujaratis, the Matki Subzi is a dry preparation that is usually served with kadhi . It is extremely easy to make and uses very simple, common ingredients like mustard seeds, asafoetida, turmeric po ....
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 ....
Masoor Dal with Spinach, Protein Rich Recipes
Recipe# 33249
08 Jun 19

  This recipe has an associated video
 by Tarla Dalal
Masoor dal with spinach, the unbeatable combination of masoor dal with spinach nourishes your body with proteins, iron and folic acid. Tomatoes and amchur powder lend a nice tangy flavour to the dal. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part o ....
Low Calorie Dal Makhani
Recipe# 3570
20 May 19

 
 
by Tarla Dalal
Dal makhani, a flavourful robust lentil preparation, is a celebrated delicacy from punjab. Rajma and whole urad provide protein and calcium which are extremely important for maintenance of your body cells and healthy bones. Cooking the dal in tomato purée adds a little sharpness to this dish and als ....
Aloo Palak
Recipe# 30887
17 Jul 12

  This recipe has an associated video
 by Tarla Dalal
Always a great hit, potatoes and spinach come together yet again, in a Punjabi version of Aloo Palak. Once you have peeled and chopped the cooked potatoes and chopped the washed spinach, this dish is a breeze to prepare as it simply makes use of readily available spice powders and everyday ingredien ....
Carrot Methi Subzi ( Delicious Diabetic Recipe)
Recipe# 3503
25 Feb 19

  This recipe has an associated video
 by Tarla Dalal
This is a great combination of textures and fragrant, spicy flavours that has the added advantage of being quick to make. Enriched with vitamin A, iron and fibre, it is nutritious too.
Cauliflower Greens, Methi and Palak Healthy Subzi
Recipe# 42325
08 Nov 19

 
 by Tarla Dalal
No reviews
Do you tend to use the cauliflower and throw away the greens? Don’t do that ever again, because what you consider as waste is actually a tasty, green, nutri-dense ingredient that can be used to make awesomely tasty dishes like this one! The Cauliflower Greens, Methi and Palak Healthy Subzi featu ....
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 ....
Suva Moong Dal Subzi
Recipe# 39685
23 Mar 14

 
 by Tarla Dalal
Iron-rich suva and protein and zinc rich moong dal are a perfect combo for building haemoglobin in the body, and therefore a must-have for the whole family. Moreover, Suva Moong Dal Subzi is something you can make often because it is easy, and requires minimum time for preparation and cooking. Serve ....
Spinach Mushroom Sabzi, Palak Mushroom Recipe
Recipe# 41220
18 Oct 19

 
 by Tarla Dalal
The Spinach Mushroom Subzi is a luxuriant dish that vibrates with the effect of spices, whole and ground. The contrasting textures of mushrooms and spinach make the subzi a delight to chew while the addition of fresh cream gives it a lusciously rich mouth-feel. You must take care not to over-coo ....
Paneer Palak Koftas in Makhani Gravy
Recipe# 3565
02 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Low-cal Paneer Palak Kofta in Makhani Gravy, anyone? The weight-watcher is usually terrified of words like paneer and makhani, but here is a low-cal version of this popular North Indian dish specially formulated to please food lovers without adding to their waistline. The innovative twist here is th ....
Hariyali Dal (  Cooking with 1 Teaspoon Oil)
Recipe# 3573
16 Feb 19

 
 by Tarla Dalal
Spinach and chana dal complement each other perfectly in this aromatic dish which is an excellent source of protein, iron, vitamin A and calcium. Try this dal with steamed brown rice or rotis. This is a good recipe for entertaining too!
Palak Toovar Dal ( Calcium Rich Recipe)
Recipe# 4804
14 Jun 14

 
 by Tarla Dalal
Spinach and toovar dal used for this mildly spiced recipe, makes this dal a rich calcium source. Serve hot with roti or rice.
Khumbh Palak
Recipe# 35074
18 Oct 10

 
 by Tarla Dalal
Whip up this nutritious yet delicious dish for your loved ones, and watch them lose themselves in its rich flavour and interesting texture. This Khumbh Palak is much more flavourful than the average mushroom preparation as it is supplemented by a vibrant spinach paste, a tangy tomato paste, a pu ....
Cucumber and Mixed Sprouts Subzi
Recipe# 39690
19 Aug 19

 
 
by Tarla Dalal
Using mixed sprouts ensures an abundant supply of protein and iron in the recipe, while combining them innovatively with chopped cucumber results in a well-balanced flavour and texture, especially since the sprouts are cooked to the right extent retaining a mild crunchiness. Further, the cooking wat ....
Cauliflower Greens Pitla
Recipe# 39643
09 Oct 19

 
 
by Tarla Dalal
Cauliflower greens have a crunchy texture and fresh flavour that lends itself very well to this unique pitla. While you might frequently prepare methi or plain besan pitla, adding iron-rich cauliflower greens to the preparation adds to the iron and vitamin C content of besan. Cauliflower Gr ....
Mixed Sprouts and Palak Subzi
Recipe# 41219
13 Jun 11

 
 
by Tarla Dalal
The very sight of assorted sprouts is appetizing. Of different sizes, shapes and colours, the sprouted beans tempt you to grab a spoon without any delay! In this mouth-watering recipe, the sprouts are combined with spinach, onions and tomatoes, and jazzily flavoured with pav bhaji masala. Even w ....
Mixed Vegetables in Palak Methi Gravy
Recipe# 41217
13 Jun 11

 
 by Tarla Dalal
A mouth-watering treat of mixed vegetables drowned in an awesome gravy of spinach and fenugreek leaves, flavoured simply with green chilli paste. The addition of methi to the spinach base is what makes this recipe so interesting, because it lends a unique, pleasantly-bitter flavour to it. Mi ....
Palak Toovar Dal ( Iron Rich Recipes )
Recipe# 5707
10 Oct 14

 
 by Tarla Dalal
Rich in taste and nutrition, this Palak Toovar Dal is a healthful dish you can prepare frequently without any hassle, as it uses simple cooking methods and common ingredients. You just need to remember to soak the toovar dal earlier. The smart twist in this dal recipe is the addition of lemon juice, ....
Sprouted Masala Matki
Recipe# 5701
04 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Sprouted masala matki is an ideal snack during post pregnancy days, as it helps to make up for the iron lost in blood during childbirth. Sprouted matki is a great source of iron, and the addition of vitamin c rich veggies like tomatoes and capsicum ensures that the iron is absorbed to the hilt to be ....
Sprouted Vaal ki Usal
Recipe# 5709
10 Oct 14

  This recipe has an associated video
 by Tarla Dalal
A traditional Maharashtrian preparation made healthier using sprouted vaal. Apart from boosting the nutrient content, sprouting the vaal also makes it easier to digest, making this a dish suitable for young and old alike. With many a flavourful ingredient, this iron-rich Sprouted Vaal ki Usal is a t ....
Vaal ki Usal
Recipe# 3964
26 Nov 12

 
 by Tarla Dalal
A popular, easy to make Maharashtrian dish. The combination of jaggery and kokum gives a sweet and tangy taste to the usal. Vaal provides you the much needed protein and iron. A thoughtful addition of vitamin C rich coriander improves the absorption of iron ....
Tendli Aur Matki Subzi
Recipe# 6422
19 Oct 19

 
 by Tarla Dalal
Chockfull of nutrients, this subzi is an easy preparation of tendli and matki in a traditional manner, with usual taste-givers like onions, green chillies, tomatoes and spice powders. What makes this Tendli aur Matki Subzi unique is the combination of tendli and sprouts, which offers calcium, protei ....
Beans and Amaranth Leaves Dal
Recipe# 39645
19 Aug 19

 
 
by Tarla Dalal
An iron-rich trio of amaranth leaves, rajma and kabuli chana come together in this lip-smacking dal! Made of everyday ingredients, this delicious Beans and Amaranth Leaves Dal is also easy to prepare. Now, you can enjoy culinary pleasure hand in hand with good health and a sharp brain, because apart ....
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