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Iron Rich recipes


Last Updated : Feb 06,2023



लोह से भरपूर रेसिपी - हिन्दी में पढ़ें (Iron Rich recipes in Hindi)
આયર્નથી ભરપૂર રેસીપી - ગુજરાતી માં વાંચો (Iron Rich recipes in Gujarati)

Iron Rich Veg Recipes, Iron Rich Diet

Why is Iron important?

Iron is an important nutrient in out body. It helps our cells ‘breathe’. Iron (haeme) works with a protein (globin) to make hemoglobin in the red blood cells (RBC). The main function of haemoglobin is to carry oxygen to each and every cell of our body. Think of our blood stream as a highway and iron (present in haemoglobin) as a vehicle that carries oxygen from our lungs to the cells which need oxygen. Thus it is very easy to see why iron is vital for life.

How to increase your Red Blood Cell (RBC) count?

Red Blood Cell (RBC)

How Much Iron do We Need?

The amount of iron we need depends on our age, gender and activity level. While the infants need 9 mg/ day, kids in the age group of 4-6 years need 13 mg/ day and 7 to 9 years require 16 mg/day – for their rapid growth and development. Boys and girls between the age of 10 to 12 years need approx. 21 to 32 mg/ day for maintaining their iron stores and haemoglobin levels.

An adult man’s need of iron is 28 mg/day, while a woman needs a little more i.e. 30 mg/day. This increased need for iron in a women is firstly because of the child bearing age and also to cover the losses from menstruation.

What is Iron Deficiency?

Iron deficiency is a condition where a person has inadequate stores of iron to meet body’s demands. It’s a condition where there is a decrease in the amount of red blood cells in the blood leading to too little iron. This is termed as “anemia’.

Symptoms of Iron Deficiency

Anemia is a silent attacker. Often we are not aware that we are suffering from it. Its main symptoms include…

1.    Constant fatigue

2.   Pale and dull skin

3.   Tongue appears redder than usual

4.   Minor breathlessness

5.    Poor concentration

6.   Loss of appetite

Iron Rich Diet, Tackling Iron Deficiency Anemia with Diet

“If you don’t eat enough leafy vegetables and greens, you will become weak and tired. There won’t be enough blood, and you will look pale and anaemic,” is something we have grown up hearing right from our childhood. Be it mom or be it grandma, they have always painted a very green and leafy picture of iron!

There is no doubt that green leafy veggies, especially spinach, are a great source of iron, but there is much more to it. Cereals like ragi and bajra, dals and pulses, nuts like walnuts and almonds, and oil seeds like garden cress seeds and sesame seeds, are fantastic sources of iron too.

For example, 1 tbsp f garden cress seeds (approx. 12 grams) yields 12 mg of iron which is approx. 40% of a days need of iron of an adult woman. Similarly 100 grams of matki (approx 1/2 cup) yields 9.5 mg of iron which about 32% of days need of iron of an adult woman.

Amongst green leafy vegetables, the not so commonly used cauliflower greens tops the chart of iron rich foods. 1 cup of chopped cauliflower greens yields about 10 mg of iron which is about 33% of days need of iron of an adult woman. Refer to our complete list of 35 Iron Rich Foods.

Spinach Roti, Whole Wheat Palak RotiSpinach Roti, Whole Wheat Palak Roti

Iron Rich Breakfast

Iron rich breakfat. Cooked in interesting ways, these provide variety and many tasty means to building iron stores and raise haemoglobin levels. Begin with a healthy breakfast which provide enough calories, protein and iron. You need not go out of your way to cook exclusive meals. Just use the regular ingredients to make delicacies like Moong Sprouts and Bajra Pessaruttu and Nachni Pancakes.

And when you have time on hand make these unique but enormously rich in iron khakhras  and carry them to work – Quinoa red Chawli leaves Khakhra. 3 khakhras in breakfast will fulfil 6% of your daily requirement.

Moong Sprouts and Bajra PessaruttuMoong Sprouts and Bajra Pessaruttu

Another iron rich ingredient for breakfast is steel cut oats. Do not get mistaken for the rolled oats available in abundance in the supermarket. Check out only for steel cut oats and learn how to cook and store steel cut oats. These abound in fiber so they will satiate you for long hours also. Try our Apple Banana Steel Cut Oats recipe for an Iron rich breakfast

Iron Rich Recipes for Lunch and Dinner

Iron rich recipes for lunch and dinner. We have enough surprises for main meals too. Firstly since the staple includes rotis, parathas and rice, try and stock up your pantry with whole bajra, nachni, jowar, chana dal and their flours.

These will help you build your iron reserves. Use whole bajra to make Bajra, Whole Moong and Green Pea Khichdi and its flour to make a mouth-watering delicacy like Bajra and Cauliflower Roti. Nachni is another grain which is a must to be included in an iron rich diet. While not universally very popular, this grain helps build haemoglobin reserves. Try the Ragi Roti made with a variety of veggies and nachni flour.

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

Iron Rich Snacks

Snacks are loved by all… hence we have a huge collection for you to dig into and choose the option you would love to indulge into. Mixed Sprouts and Chana Dal Tikki, Ragi Upma, Cauliflower Greens and Besan Muthia, Buckwheat Dhoklas, Moong Dal and Cauliflower Greens Appe and so on…. A variety of sprouts and greens have been used in these recipes. Check out this section for more recipes….

Buckwheat DhoklasBuckwheat Dhoklas

Sip on Halim Water for Enhanced Iron Reserves

Another best way to top up your iron stores is to sip on Halim Water in between meals. Halim, also called as garden cress seeds, is an extremely rich source of iron. All you need to do is just soak the seeds in water for 2 hours, add lemon juice to it and mix it well and enjoy it…

Lemon juice is added as it is a very good source of vitamin  C – a vitamin which helps in the absorption on iron. Remember to add vitamin C just before drinking, as it is a volatile nutrient and some amount is lost on exposure to air.

Halim Recipe, Garden Cress, Best Source Of IronHalim Recipe, Garden Cress, Best Source Of Iron

Junk Foods made Iron Rich

With the recipes in this section you will overcome the notion that all junk foods are devoid of nutrients. We have catered to those who wish to enjoy junk foods in a healthy way.

Yes, you can build iron stores and prevent anemia with delicacies like Whole Wheat Spaghetti in Spinach Sauce and Methi and Moong Sprouts Wrap.  These are truly remarkable and a must try for all those who love variety in their meals.

Methi and Moong Sprouts WrapMethi and Moong Sprouts Wrap

Pump up your iron levels with these wholesome recipes and bubble up with energy all day long!

Enjoy our Iron rich recipes and other Iron rich recipe articles given below. 

Iron Rich Breakfast (49 recipes)
Iron Rich Desserts (12 recipes)
Iron Rich International Recipes (24 recipes)
Iron Rich Juices (15 recipes)
Iron Rich Rice , Pulao & Biryani (24 recipes)
Iron Rich Rotis & Parathas (25 recipes)
Iron Rich Salads (25 recipes)
Iron Rich Soups (10 recipes)
Iron Rich Starters & Snacks (64 recipes)
Iron Rich Subzis & Dals (62 recipes)


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Cream Of Spinach Soup, Palak Soup
Recipe# 36684
01 Feb 23

  This recipe has an associated video
 
by Tarla Dalal
cream of spinach soup recipe | cream of palak soup | Indian style cream of spinach soup | with 20 amazing images The nutty flavour and rustic aroma of spinach are the highlights of this cream of s ....
Pudina Paratha, Mint Paratha
Recipe# 39149
11 Jan 23

 
 
by Tarla Dalal
pudina paratha recipe | healthy mint paratha | Punjabi pudina paratha | with amazing 24 pictures. Pudina Paratha also known as Mint Paratha is made from healthy ....
Baingan Methi ki Subzi
Recipe# 39681
06 Jan 23

 
 by Tarla Dalal
Sometimes it is magical how even simple ingredients can be transformed into splendid delicacies by using the right combinations and methods. In the Baingan Methi ki Subzi, the humble brinjal combines with iron and calcium rich methi, and a freshly-prepared masala powder, to form a scrumptious dry su ....
Hearty Red Lentil Soup, Healthy Masoor Dal Soup
Recipe# 22229
06 Jan 23

 
 by Tarla Dalal
red lentil soup recipe | Indian style red lentil vegetable soup | heart friendly red lentil soup for weight loss | with 29 amazing images. red lentil soup recipe | India ....
Halim Ladoo,  Halim Laddu
Recipe# 39650
28 Dec 22

 
 
by Tarla Dalal
halim ladoo recipe | alive laddu | alive che ladoo | Maharashtrian halim ladoo | with amazing 17 images. halim ladoo is a traditional
Baked Palak Methi Puris
Recipe# 5663
17 Dec 22

 
 
by Tarla Dalal
baked palak methi puri recipe | healthy palak methi puri for weight loss | baked methi palak puri | with amazing 19 images. baked palak methi puri recipe is for weight watching and a heal ....
Halim Drink Recipe, Best Source Of Iron
Recipe# 42357
20 Jan 23

 
 by Tarla Dalal
halim drink recipe | garden cress seed with lemon juice recipe | iron rich garden cress seed | how to make halim drink recipe | with 6 amazing images. Halim drink recip ....
Anjeer and Mixed Nut Barfi
Recipe# 5716
23 Nov 22

  This recipe has an associated video
 
by Tarla Dalal
anjeer and mixed nut barfi recipes | sugar free anjeer barfi | dry figs and nuts barfi | with 22 amazing images. A barfi in one minute, and that too a super-healthy one? Here you go! Learn how to make
Moong Sprouts and Bajra Pessaruttu
Recipe# 42538
06 Jun 22

 
 
by Tarla Dalal
Pesarattu is a South Indian specialty, especially famous in Andhra Pradesh. While it is traditionally made of moong and rice, we have made an awesome version with two iron-rich ingredients –
How To Sprout Moong, Mung Beans
Recipe# 40323
08 Nov 22

  This recipe has an associated video
 
by Tarla Dalal
how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts | with 23 amazing images. Healthy Mung Beans Sprouts is ....
Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
Recipe# 22444
31 Oct 22

 
 by Tarla Dalal
spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
Oats Moong Dal Tikki
Recipe# 35288
13 Dec 22

  This recipe has an associated video
 by Tarla Dalal
oats moong dal tikki recipe | moong dal tikki with oats | healthy oats moong dal tikki | with amazing 23 pictures On a diet or wanting to eat super healthy Indian snack? ....
Pineapple, Apple and Cucumber Juice
Recipe# 4682
21 Sep 22

 
 by Tarla Dalal
An apple a day keeps the doctor away, they say. Team it with pineapple and you have a winning combo chock-full of energy, iron and vitamin C! Cucumber not only adds to the fluid content, but also balances the flavour well. All in all, the Pineapple, Apple and Cucumber juice is a great fruit-veg drin ....
Warm Honey Lemon Water with Turmeric
Recipe# 41925
20 Sep 22

 
 by Tarla Dalal
warm honey lemon water with turmeric | anti-inflammatory recipe for cold | anti-inflammatory, anti-fungal cold remedy with turmeric | ant-inflammatory homey lemon water | with 6 amazing images ....
Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
12 Aug 22

 
 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 ....
Warm Lemon Water with Turmeric, Anti Inflammatory and Good for Cold
Recipe# 41926
07 Sep 22

 
 by Tarla Dalal
warm lemon water with turmeric recipe | morning turmeric detox drink | anti inflammatory turmeric water | benefits of drinking turmeric water | with 5 amazing images. wa ....
Apple and Banana Steel Cut Oats, Oatmeal
Recipe# 42406
07 Jan 23

 
 by Tarla Dalal
apple and banana steel cut oats recipe | vegan banana apple steel cut oatmeal with almond milk | healthy Indian apple and banana steel cut oats | with 17 amazing images. apple and banana steel cut ....
Bajra Roti
Recipe# 3892
14 Jun 22

  This recipe has an associated video
 by Tarla Dalal
bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | with amazing 16 photos Though bajra is grown only in certain ....
Palak Bajra Khichdi
Recipe# 5712
26 Sep 20

 
 by Tarla Dalal
palak bajra khichdi recipe | bajra moong dal khichdi | healthy bajra khichdi | with 20 amazing images. Stuffed to the core with iron, this palak bajra khichdi is a treat for elders and the ....
Subzi Dal
Recipe# 2974
19 May 22

 
 by Tarla Dalal
Have this nutritious dal along with rotis or parathas as the combination of dals with vegetables makes it extremely rich in energy, protein, calcium, iron and folic acid-all the nutrients which are necessary for a successful pregnancy. Green peas adds on to the fibre content of the recipe and helps ....
Lettuce and Bean Salad
Recipe# 5721
04 Feb 23

  This recipe has an associated video
 by Tarla Dalal
lettuce and bean salad recipe | chana rajma salad | iron rich lettuce salad with rajma, kabuli chana | pregnancy salad, magnesium, phosphorus and zinc rich salad | with 18 images.
Strawberry Steel Cut Oats
Recipe# 42389
06 Jan 23

 
 
by Tarla Dalal
strawberry steel cut oats | strawberry steel cut oatmeal | healthy vegan strawberry steel cut oatmeal | strawberry steel cut oats is a complete healthy breakfast. Learn to make
Thalipeeth, Maharashtrian Thalipeeth
Recipe# 2945
04 May 22

 
 by Tarla Dalal
A nutritious pancake made with 3 kinds of flours, making it delicious and more importantly nutritious also. Thalipeeth is the easiest snack that you can make. The iron and folic acid content of the recipe is high and will help you supplement your needs during the
Multiseed Mukhwas ( Omega-3 Fatty Acids and Fibre Rich Recipe )
Recipe# 35094
29 Mar 22

  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 ....
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Iron Rich
5
 on 30 Mar 20 12:21 PM


Yes, I tried Genhu Moong Dal Khichadi. It was awesome. Thanks for your collection of recipes.
Iron Rich
5
 on 20 Nov 17 05:37 PM


Very good iron rich recipes u will surely try it thanks a lot tarla ji
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Tarla Dalal    Hi, Thank you for your kind words. Do try the recipes and let us know how you enjoyed it..Happy Cooking !!
Reply
21 Nov 17 08:35 AM
Iron Rich
5
 on 25 Oct 17 09:41 AM


I was looking for Vegetarian Iron rich recipes and came across your lovely collection of recipes. Just what i needed. Started including Palak Chana Dal and Palak Paneer in my diet regularly.
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Tarla Dalal    Seema, thanks for the feedback.
Reply
16 Apr 18 12:41 PM