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Vitamin B9 Rich Folate recipes


Last Updated : Sep 18,2019



विटामिन बी 9 रिच फोलेट की - हिन्दी में पढ़ें (Vitamin B9 Rich Folate recipes in Hindi)
વિટામિન બી૯ યુક્ત ફોલેટ માટે ની રેસીપી - ગુજરાતી માં વાંચો (Vitamin B9 Rich Folate recipes in Gujarati)

Vitamin B9, Folate rich Recipes

folate rich Indian recipes. Sometimes, when you complain of fatigue, skin problems or palpitations, the doctor prescribes folic acid tablets. When women are pregnant too, they are prescribed to take folic acid. What is this nutrient, and why is it important for you?

Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe
Nourishing Khichdi, Oats Moong Dal and Vegetable Khichdi, Low Salt Recipe

Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. It also helps prevents DNA changes that might cause cancer. Adults and grown-up kids need 100 mcg of this vitamin every day. Its deficiency is known to cause megaloblastic anaemia in both adults and children. This is accompanied by symptoms like fatigue, palpitations, change in skin colour and shortness of breath.

Green Pea Poha, Matar Poha
Green Pea Poha, Matar Poha

It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Consuming enough folate before and during pregnancy helps to prevent major birth defects concerning the baby's brain. Along with foods rich in folate, you should take a folic acid tablet (synthetic form of folate) every day while you are trying to get pregnant and until you are 12 weeks pregnant.

Masala Chickpeas, Kabuli Chana Tea Time SnackMasala Chickpeas, Kabuli Chana Tea Time Snack

Foods High in Vitamin B9 Folate

Ingredients mcg/cup
Chick Peas (kabuli chana), cooked 305
Moong 275
Chana Dal (split Bengal gram), cooked 242
Chawli Beans (cow peas), cooked 233
Spicy Yellow Moong Dal (split yellow gram), cooked 213
Urad Dal (split black lentils), cooked 199
Soyabean, cooked 175
Toovar Dal (Arhar), cooked 169
Til ( Sesame Seeds) 161
Gavarfali (Cluster beans), chopped 144
Chawli leaves (Cowpea leaves), chopped 101
Spinach (Spinach), chopped 84
Bhindi (Ladies finger), chopped 74
Soyabean Flour  68
Tomatoes, chopped 47
Fansi ( French beans), chopped 46
Bajra flour (Black millet flour) 44
Gehun ka atta ( Whole wheat flour) 39
Peanuts (Groundnuts) 27
Phudina ( Mint leaves), chopped 11

10 Functions of Folate or Vitamin B9

  10 Functions of Folate or Vitamin B9
1. Helps your body to produce and maintain new cells
2. Produces and maintain new Red Blood Cells
3. Prevent DNA changes that may cause Cancer
4. Key for helping Pregnant women
5. Crucial for Brain functioning
6. Adults and children need folate to prevent Anaemia
7. Helps in the functioning of the heart
8. Folate acts as an Anitoxidant
9. Acts as an antidepressant
10. Maintains bone density

Folate Rich Veg Recipes

We have a good collection of folate rich Indian recipes. There are several good sources of folate, which you can include in your daily diet to prevent its deficiency. All these wonderful ingredients can be cooked into tasty dishes that the whole family will enjoy. Here are some of the popular folate-rich ingredients and our favourite recipes using these.

1. Kabuli Chana, cooked :
Try the Antioxidant, Protein Rich Healthy Lunch Salad

2. Chana Dal (split Bengal gram), cooked :
Go for the Chana Dal Pancakes

3. Chawli beans (cow peas), cooked :
You will love the Chawli Bean Subzi, Black Eyed Bean Salad, (Chawli and Mixed Vegetable Salad)

Chawli Bean Subzi
Chawli Bean Subzi

4. Yellow moong dal (split yellow gram), cooked :
Try the Spicy Yellow Moong Dal, Gehun ki Bikaneri Khichdi

5. Urad Dal (split black lentils), cooked :
Go for the Healthy Urad Dal with Spinach

Urad Dal with Spinach, Healthy Urad Dal with Spinach
Urad Dal with Spinach, Healthy Urad Dal with Spinach

6. Gavarfali (cluster beans) :
Try the Gavarfali ki Sukhi Subzi

7. Palak (Spinach) :
Start off with the Spinach Soup with Garlic

Looks like you are going to have a delicious time upping your folate intake! What fun!

Here is a detailed list of 20 Foods High in Vitamin B9 Folate

Enjoy our folate rich Indian recipes and other Vitamin recipe articles below.  

B Vitamins recipes
Vitamin A Rich Recipes
Vitamin A Rich Healthy Eyes recipes
Vitamin B1 Thiamine recipes
Vitamin B12 Cobalamin Rich Foods recipes
Vitamin B3 Niacin recipes
Vitamin B6 Diet recipes
Vitamin C Juices recipes
Vitamin C Rich Smoothies and Milkshakes recipes
Vitamin E Rich Recipes for Hair Growth recipes
Vitamin K Diet recipes
Rich in Vitamin B5 Pantothenic Acid recipes
Rich in Vitamin B7 Biotin recipes


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Tomato Apple Drink
Recipe# 33195
26 Nov 11

 
 by Tarla Dalal
A cool blend of vitamins A, C and lycopene, which is so delicious you will never guess it is a health drink! The Tomato Apple Drink wins due to the smart combination of ingredients, which give an out-of-the-world flavour and a good nutrient boost as well. Tomatoes, known for their antioxidant ....
Tomato Gravy
Recipe# 1315
23 Nov 15

 
 by Tarla Dalal
An indispensable part of many western dishes, this low calorie version of tomato gravy tastes great and is also rich in the anti-aging nutrient, vitamins A. Use this in recipes like, Indian Sizzler and Cabbage Rolls in Tomato Gravy.
Tomato Shorba (  Desi Khana)
Recipe# 1455
23 Sep 13

  This recipe has an associated video
 
by Tarla Dalal
Tomato shorba is a tangy soup made from tomatoes and coconut milk, mildly spiced with cumin seeds and green chillies. The addition of jaggery imparts a slight sweetness and reduces the sourness of tomatoes, making the soup all the more pleasing to the palate.
Tomato Soup, Veg Tomato Soup
Recipe# 362
02 Oct 19

 
 
by Tarla Dalal
Who doesn’t love the tangy, appetizing flavour and creamy mouth-feel of Tomato Soup? Here is a variant with a desi touch, where the tomatoes are blended with cooked moong dal, to improve the texture and balance the flavour too. Onions, sautéed in butter, add more punch and a bit of crunch to t ....
Tomato, Orange, Carrot and Papaya Juice
Recipe# 1331
23 Nov 15

  This recipe has an associated video
 by Tarla Dalal
Health-freaks will definitely love this drink not just for its nutrients but also for its colour and taste. The fruits and vegetables used to prepare this juice have been carefully chosen, which is infused with sufficient vitamins A, C and digestive enzymes, to meet a daily requirement. It is very s ....
Urad Dal with Spinach, Healthy Urad Dal with Spinach
Recipe# 22453
25 Feb 19

  This recipe has an associated video
 by Tarla Dalal
Urad Dal with Spinach is a sumptuous accompaniment to Indian breads with the distinct flavour of caraway seeds. Teamed up with onions, tomatoes and green chillies for volume and flavour, this unusual mix of urad dal and spinach carries a healthy dose of B-complex vitamins. For a truly fulfilli ....
Vegetable Broth with Yeast Marmite, Vitamin Broth
Recipe# 2119
15 Dec 18

 
 by Tarla Dalal
Time to warm your soul and rejuvenate your body with this wholesome, vitamin-loaded Vegetable Broth with Yeast Marmite. A delight to behold and a pleasure to sip on, this healthy broth is chock-full of nutrients from assorted veggies. The yeast extract gives a nice taste and vitamin B to the bro ....
Veggie Fruit Cocktail, Carrot Spinach and Black Grape Juice
Recipe# 6218
04 Jul 19

 
 by Tarla Dalal
Enjoy radiant skin and an instant energy boost with this fusion of veggies and fruits in this Carrot Spinach and Black Grape Juice. Vitamin E from spinach, vitamin A (carotenoids) from carrots and other antioxidants from grapes and apple all contribute to the goodness of this cocktail. Antioxi ....
Chawli Bean Subzi
Recipe# 22208
13 Jun 11

 
 by Tarla Dalal
This unique Chawli Bean Subzi is sure to please your palate with its exciting sweet, sour and spicy flavour. With tamarind, jaggery and chilli powder, not to forget a quick and traditional tempering, the fiber and iron-rich chawli bean becomes a tangy treat that you will love to munch on! Use th ....
Iron Relish, Spinach Orange and Beetroot Juice
Recipe# 6219
11 Jan 12

 
 by Tarla Dalal
Iron being needed to make blood and deliver oxygen to the cells, its deficiency results in lethargy and slowed mental function. This juice is apt to keep anaemia at bay. It has the goodness of spinach, beetroot, apple and orange. Spinach acts as iron builder whereas apples and beetroot impart lit ....
Mixed Dal with Spinach and Kabuli Chana
Recipe# 4795
14 Jan 19

  This recipe has an associated video
 by Tarla Dalal
Even if it is prepared using the same procedure adopted for individual dals, a mixture of dals always results in a different texture, aroma and flavour resulting from the synergy of the mix. When it is further augmented by kabuli chana and spinach, the experience gets richer. Cabbage and tomatoes gi ....
Tomato Chutney ( Cooking with 1 Tsp Oil)
Recipe# 3538
26 Nov 12

 
 by Tarla Dalal
This tangy chutney is the best combination for bland dishes like Idli and appe! One of the most popular South Indian chutneys, this is sure to perk up any meal it is served with. Purée the mixture of sautéed tomatoes, onions and dals ....
Black Bean Hummus
Recipe# 42518
31 May 18

 
 by Tarla Dalal
No reviews
Hummus is a wonderful accompaniment , which can be served with Lavash or as a dip with your favourite finger foods . Here is an u ....
Buckwheat and Green Apple Porridge, Healthy Breakfast
Recipe# 42307
08 Nov 19

 
 by Tarla Dalal
No reviews
Breakfast – it’s a magical meal, which shakes you awake and energizes every cell in your body to face the race that awaits! It is very important to opt for breakfast dishes, which balance taste and health because both are important to kick-start your day on the right note. This Buckwheat and ....
Chana Paneer
Recipe# 22320
07 Jul 12

 
 by Tarla Dalal
One of my personal favorites!! this subzi has an unusual mix of ingredients, with the potassium-rich chana and tomatoes making it ideal for people with high b. P.
Homemade Tomato Juice, Lycopene Antioxidant Rich, Hopper
Recipe# 42291
31 May 18

 
 by Tarla Dalal
No reviews
Have you ever tasted truly 100 per cent pure fresh tomato juice with nothing added to it? Once you do, you will never go for any of the packed or sweetened ones! Pure tomato juice has a naturally sweet and tangy taste that is very soothing to the palate and beneficial to our body! Rich in th ....
Palak Jeera Nimki
Recipe# 42541
19 Aug 19

 
 by Tarla Dalal
No reviews
A non-fried version of the famous Bengali snack, you will love to bite into this Palak Jeera Nimki at tea-time! While the traditional version is usually made of refined flour (maida), which is ....
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