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Iron Rich Indian Salads recipes


Last Updated : Feb 04,2023



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

Iron rich salads, Iron rich Indian salads | Veg

Iron Rich Salad Recipes |  Iron Rich Indian Salads | Veg | 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 Indian 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 Indian 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.
 

Enjoy our Iron Rich Salad Recipes |  Iron Rich Indian Salads | Veg | and some Iron recipe articles you will find interesting below. 

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Iron Rich Subzis & Dals (62 recipes)


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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 ....
Lettuce and Bean Salad
Recipe# 5721
Today

  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.
Walnut and Cherry Tomato Salad, Quick Cherry Tomato Salad
Recipe# 36139
14 Aug 22

 
 by Tarla Dalal
walnut and cherry tomato salad recipe | 10 minute tomato walnut salad | healthy Indian cherry tomato salad with walnuts | with 19 amazing images. walnut and cherry tomato salad recipe |
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.
Baby Spinach and Apple Salad in Curd Lemon Dressing, Healthy
Recipe# 36141
28 Sep 20

  This recipe has an associated video
 by Tarla Dalal
Iron-rich baby spinach is teamed with apples for extra crunch and a little sweetness, in this simple but awesome salad. Drowned in a tongue-tickling Curd Lemon Dressing, the duo transforms into an exotic delicacy. The dressing is bursting with tangy and h ....
Mint Watermelon Salad, Indian Style
Recipe# 39294
17 Dec 22

  This recipe has an associated video
 by Tarla Dalal
mint watermelon salad | healthy watermelon mint salad | Indian style watermelon salad with mint | watermelon mint salad with lime honey dressing | with 14 amazing images.
Matki Salad, Healthy Moath Bean Salad
Recipe# 42460
02 Dec 20

 
 by Tarla Dalal
matki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe | with 33 amazing images. Nutritious matki beans join hands with a couple of cru ....
Kale, Masoor Veg Antioxidant Healthy Office Salad
Recipe# 42365
13 Jan 23

 
 by Tarla Dalal
kale masoor antioxidant salad recipe | kale vegetable masoor protein rich salad | healthy Indian salad with greens, vegetables and masoor | with 30 amazing images. kale masoor antioxidant salad
Rocket Leaves, Broccoli and Veg Work Healthy Salad
Recipe# 42297
26 Sep 20

 
 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
29 Dec 22

 
 by Tarla Dalal
Vitamin A, vitamin E, rich antioxidant healthy Indian salad | avocado vegetable salad with fruits | arugula, broccoli, red cabbage salad with avocado | with 18 amazing images. avocado vegetable sa ....
Antioxidant, Protein Rich Healthy Lunch Salad
Recipe# 42207
20 Jan 23

 
 by Tarla Dalal
antioxidant protein rich salad recipe | antioxidant vegetable, whole masoor and feta cheese Indian salad | healthy sprouts, lettuce one dish veg salad | with 20 amazing images. antioxidant protei ....
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 21

 
 
by Tarla Dalal
bean sprouts dill salad recipe | bean sprouts and suva tossed salad | healthy bean sprouts with dill salad | Indian style sprouts dill salad | with 12 amazing images. be ....
Sprouted Fruity Bean Salad (  Desi Khana)
Recipe# 1471
26 Nov 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, Indian Diabetic Salad
Recipe# 3492
24 Aug 22

 
 by Tarla Dalal
fruit chana salad recipe | Indian fruit, vegetable and chana salad | healthy kabuli chana salad | with 26 amazing images. fruit chana salad recipe | Indian fruit, vegeta ....
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 ....
Pineapple Cucumber and Celery Salad ( Multi Vitamin Recipe)
Recipe# 35088
29 Jan 21

  This recipe has an associated video
 by Tarla Dalal
Cucumbers and pineapples are juicy, refreshing and rich with vitamin C, vitamin E, iron, fibre and water. These foods help in cleansing the system, maintaining body temperature, and hydrate the body. Chopping them up for this salad is a great way begin a meal and ensure that you don’t pile on too ma ....
Citrus Watermelon Salad
Recipe# 39642
14 Jan 23

 
 
by Tarla Dalal
citrus watermelon salad recipe | pomegranate citrus Indian salad | weight loss orange sweet lime and pomegranate salad | with 15 amazing images. citrus watermelon salad is a light Indian s ....
Lettuce, Orange and Spinach Salad
Recipe# 3462
27 Nov 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 ....
Black Bean and Bulgar Wheat Salad, Dalia Salad with Beans
Recipe# 39381
31 Dec 21

 
 by Tarla Dalal
black bean and bulgar wheat salad recipe | dalia salad with beans | healthy Indian black bean vegetable salad | with 39 amazing images. black bean and bulgar wheat salad recipe |
Cucumber Pineapple Salad ( Eat Well Stay Well Recipes )
Recipe# 33462
15 Mar 21

 
 by Tarla Dalal
Cucumber pineapple salad, light meals to feel light and healthy! all the ingredients used provide nutrients like protein, vitamin c, iron, vitamin e, a potent antioxidant to fight free radicals produced due to stress. Stress may affect overall health hence these nutrients fight it all to keep you.
Bean Sprouts Vegetable Salad
Recipe# 3460
08 Jan 22

 
 
by Tarla Dalal
bean sprouts vegetable salad recipe | bean sprouts dill and capsicum salad | healthy bean sprouts mushroom and cucumber salad | with 29 amazing images. bean sprouts vegetable salad recipe | ....
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 ....
Orange Sesame Tabbouleh
Recipe# 5607
08 Aug 19

  This recipe has an associated video
 
by Tarla Dalal
No reviews
Vitamin C rich orange and parsley helps to absorb iron (required for supplying blood to your skin) from bulgur wheat and sesame seeds.
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Iron Rich Indian Salads
5
 on 07 Oct 20 08:27 PM


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Tarla Dalal    Thanks for the feedback !!! keep reviewing recipes and articles you loved.
Reply
08 Oct 20 10:25 AM