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Iron Rich Subzis & Dals recipes


Last Updated : Oct 21,2020



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, Sabzi 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 Sabzis

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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Chawli Masoor Dal
Recipe# 22446
21 Oct 20

 
 by Tarla Dalal
An all-time favourite, this recipe combines chawli leaves with wholesome masoor dal and a flavourful masala paste to make a dish that surely wins the diner’s heart! Apart from the irresistible taste, there are many more reasons that make the Chawli Masoor Dal a must-have, especially during pregnancy ....
Methi Leaves Sambhar
Recipe# 5708
28 Sep 20

 
 by Tarla Dalal
Sambhar is a dish that is synonymous with South Indian cooking. As it is, sambhar is very nutritious as it combines toovar dal with an assortment of vegetables. While vegetables like red pumpkin, drumsticks and bottle gourd all contribute to the nutrient content of this recipe, the bumper iron top-u ....
Soya Bhurji ( Soya Granules Recipes)
Recipe# 33478
23 Sep 20

 
 by Tarla Dalal
soya bhurji recipe | soya matar bhurji | soya bhurji from soya granules | with 21 amazing images. soya bhurji is soy served in a different style than seen before. This s ....
Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
19 Oct 20

 
 by Tarla Dalal
Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images. patal chi bhaji is a nourishing daily fare which can be enjoyed by people of all a ....
Palak Chana Dal
Recipe# 22166
15 Sep 20

  This recipe has an associated video
 by Tarla Dalal
A maharashtrian delight, tweaked to boost the health value! while palak adds vitamin a to this dish, chana dal adds nutrients like calcium, iron, folic acid, zinc and fibre. Ensure that you do not overcook chana dal, as it should be separate and not mashed.
Masoor Dal with Spinach, Protein Rich Recipes
Recipe# 33249
19 Oct 20

  This recipe has an associated video
 by Tarla Dalal
masoor dal with spinach recipe | protein rich dal | dal palak | with 18 amazing images. masoor dal recipe is a versatile Indian food which can find a place in every household. Learn how to ....
Aloo Palak
Recipe# 30887
12 Jun 20

  This recipe has an associated video
 by Tarla Dalal
aloo palak recipe | Punjabi style aloo palak sabzi | aloo palak sukhi sabzi | with amazing 15 images. aloo palak is a Punjabi style aloo palak sabzi which is a
Moong Dal and Suva Subzi
Recipe# 22212
03 Mar 20

 
 
by Tarla Dalal
The unique taste of suva, fortified by moong dal and spiced with green chillies makes this subzi a must-try. Suva and tomatoes are rich in vitamin A and iron, while moong dal provides the necessa ....
Matki Sabzi
Recipe# 41565
15 Sep 20

 
 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 ....
Soya Methi Dal Dhokli
Recipe# 7453
10 Aug 19

 
 by Tarla Dalal
Dhokli, a traditional Gujarati favourite is transformed into a diabetic-friendly treat by using whole-wheat flour, soya flour and fenugreek leaves. Combined with wholesome toovar dal, these healthy dhoklis are a sumptuous one dish fare for one and all. Although prepared with minimal fat, and without ....
Palak Matar Paneer Sabzi
Recipe# 41214
15 Sep 20

 
 
by Tarla Dalal
This quick and easy, no-fuss dish brings together three of your favourite ingredients – spinach, cottage cheese and green peas. A tempering of everyday ingredients and a dash of common spice powders gives the trio a fantastic taste, which combines beautifully with Indian breads of all kinds, be it < ....
Dhansak Dal ( Indian Diabetic Dal Recipe)
Recipe# 3501
27 Dec 18

 
 by Tarla Dalal
A traditional parsi dish. As the name says, it is an interesting combination of five varieties of dhan (dals) and saak (vegetables) perked with spices to give it a mouth-watering taste. Being loaded with vegetables this dish is no ....
Carrot Methi Subzi ( Delicious Diabetic Recipe)
Recipe# 3503
21 Apr 20

  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
27 Jul 20

 
 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 ....
Suva Masoor Dal, Zero Oil Healthy Dal
Recipe# 22176
26 Aug 20

 
 by Tarla Dalal
For many, dal is the ideal comfort food. It satiates and soothes, while also giving you ample nutrition. The Suva Masoor Dal is a veritable treat for such dal lovers. The unique combination of dill with masoor dal gives this recipe a distinct flavour, which is boosted by the addition of garlic, ....
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.
Corn Palak Sabzi, Healthy Sweet Corn Spinach Sabzi
Recipe# 6412
01 Jan 20

  This recipe has an associated video
 by Tarla Dalal
corn palak sabzi recipe | sweet corn spinach sabzi | healthy corn spinach vegetable | with 16 amazing images. Widely available and full of nutrients, spinach makes a colourful and flavoursome companion to corn in thi ....
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 ....
Ridge Gourd with Poppy Seeds
Recipe# 5704
23 Aug 20

 
 
by Tarla Dalal
Poppy seeds, generally associated with sweets and rich gravies, are a wonderful source of iron! Here, they are used along with ridge gourd to make a quick and easy subzi. Ridge Gourd with Poppy Seeds has a nutty taste and pleasant texture that is very enjoyable. Serve hot with a roti of your choice.
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