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Iron Rich Sabzis | Iron Rich Dals | recipes


Last Updated : Feb 12,2024



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

Iron rich Sabzi Recipes | Iron Rich Dals | 

See our collection of iron rich Indian vegetables | iron rich dals from across India |

See below our list of 7 iron rich Indian dals ( chola dal, masoor dal, chana dal, yellow moong dal, green moong dal, urad dal and toovar dal.  The iron content of each dal is also given. 

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 (Indian Vegetables)

Top sources of iron rich Indian vegetables.

Chawli Leaves are iron rich. See our recipes using chawli leaves. 

chawli masoor dal recipe | healthy amaranth leaves dal with lentil | Indian chaulai dal | Apart from the irresistible taste, there are many more reasons that make the Indian chaulai dal a must-have, especially during pregnancy. Chawli is one of the richest sources of iron and vitamin A and ideal for pregnant women. The vitamin A together with the protein in the dal helps to maintain healthy skin and vision, while the iron keeps anemia at bay. We have added a dash of vitamin C rich lemon juice to improve the absorption of iron from the mouth-watering dal.

chawli leaves sabzi recipe | chawli ke patte ki sabzi | chaulai saag | amaranth greens sabzi | with 15 amazing images.
 

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

 

See our list of 7 iron rich Indian dals and include them in your daily cooking.

  1. Chola dal (split cow peas) is a good source of iron, providing about 8.6 mg per 100 grams of raw dal. See our recipes using chola dal.
  2. Masoor dal (split red lentils) is a good source of iron, providing about 7.6 mg per 100 grams of raw dal. See our recipes using masoor dal.
  3. Chana dal (split Bengal gram) is a good source of iron, providing about 5.3 mg per 100 grams of raw dal. See recipes using chana dal.
  4. Yellow Moong dal (split yellow gram) is another good source of iron, providing about 3.9 mg per 100 grams of raw dal. See recipes using yellow moong dal
  5. Green moong dal :  (split green gram) is another good source of iron, providing about 3.9 mg per 100 grams of raw dal. See recipes using green moong dal.   
  6. Urad dal (split black lentils) is a good source of iron, providing about 3.8 mg per 100 grams of raw dal. See recipes using urad dal.
  7. Toor dal (pigeon peas) is a good source of iron, providing about 2.7 mg per 100 grams of raw dal. See recipes using toovar dal.

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. 

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

Follow our iron recipe Indian articles to improve the quality of your life. Eating iron rich foods is important for living a healthy life. Iron is essential for carrying oxygen throughout the body, and it helps to prevent anemia. Anemia can cause fatigue, shortness of breath, and other health problems encountered by many. By eating iron rich foods, you can improve your energy levels, boost your immune system, and reduce your risk of developing anemia.

Tarladalal.com has spent over 20 years researching healthy Indian recipes. We would love to have your comments on this article.

Iron Rich Recipes
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Iron Rich Starters & Snacks recipes


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Corn Palak Sabzi, Healthy Sweet Corn Spinach Sabzi
Recipe# 6412
17 Jul 23

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 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 ....
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Recipe# 22202
05 Jul 23

 
 by Tarla Dalal
Most Maharashtrian Subzis are made using lots of coconut paste. Here's a delicious but healthy exception that uses only 2 tablespoons of coconut, thereby making it low in calories and fat. Sprouting Vaal helps increase its vitamin and mineral content and makes it easily digestible too.
Sprouted Vaal ki Usal
Recipe# 5709
12 May 23

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sprouted vaal ki usal recipe | iron rich Maharashtrian usal | healthy pregnancy Indian usal recipe | with 41 amazing images. sprouted vaal ki usal recipe | iron rich Mah ....
Aloo Palak
Recipe# 30887
31 Mar 23

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 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
Maharashtrian Patal Bhaji, Paatal Bhaji
Recipe# 770
12 Aug 22

 
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Subzi Dal
Recipe# 2974
19 May 22

 
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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 ....
Beetroot Tikkis in Spinach Gravy
Recipe# 39644
27 Jan 23

 
 
by Tarla Dalal
beetroot tikki in spinach gravy recipe | beetroot kofta in palak gravy | healthy beetroot kofta curry | with 44 amazing images. A beautiful subzi for valuable good health, beetroot tikki in spinac ....
Masoor Dal with Spinach, Protein Rich Recipes
Recipe# 33249
30 Mar 21

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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 ....
Healthy Chawli Masoor Dal, Indian Chaulai Dal
Recipe# 22446
07 Nov 23

 
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chawli masoor dal recipe | healthy amaranth leaves dal with lentil | Indian chaulai dal | with 48 amazing images. chawli masoor dal recipe | healthy amaranth leaves dal ....
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 ....
Urad Dal and Palak Sabzi
Recipe# 22453
15 Jun 23

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by Tarla Dalal
palak urad dal sabzi recipe | urad dal with spinach | healthy urad palak dal | palak dal | with 34 amazing images. urad dal with spinach is a dry dal made from pa ....
Moong Dal and Suva Sabzi
Recipe# 22212
07 May 23

 
 
by Tarla Dalal
moong dal suva sabzi recipe | zero oil sabzi | moong dal tomato shepu sabzi | with 35 amazing images. moong dal suva sabzi is a healthy moong dal sabzi for all. Learn how to make
Matki Sabzi
Recipe# 41565
23 Nov 20

 
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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 ....
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 ....
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 ....
Suva Moong Dal Sabzi
Recipe# 39685
23 Apr 23

 
 by Tarla Dalal
suva moong dal sabzi recipe | healthy shepu yellow moong dal sabzi | sukha dill moong dal sabzi | with 30 amazing images. suva moong dal sabzi is a healthy Indian dry sabzi. Learn to make < ....
Spinach Mushroom Sabzi, Palak Mushroom Recipe
Recipe# 41220
11 Jun 23

 
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spinach mushroom sabzi recipe | palak mushroom curry | healthy palak vegetable sabzi | with 35 amazing images. spinach mushroom sabzi is a delicious North Indian curry. Learn how to make
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
13 Dec 22

 
 by Tarla Dalal
suva masoor dal recipe | zero oil shepu dal | healthy masoor suva dal | with 30 amazing images. Dal is the ideal comfort food. It satiates and soothes, while also giving you ample nutrition. The s ....
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 ....
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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