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          Iron Rich recipes


          Last Updated : Oct 21,2020



          ??????? ??? ????? ?????? - ?????? ??? ????? (Iron Rich recipes in Hindi)
          ????? ????? ?????? - ??????? ??? ????? (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 17 mg/day, while a woman needs a little more i.e. 21 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. 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)


          Show only recipe names containing:
            



          Chawli Masoor Dal
          Recipe# 22446
          Yesterday

           
           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 ....
          Halim Drink Recipe, Best Source Of Iron
          Recipe# 42357
          Yesterday

           
           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 ....
          Spinach Tahini Wraps ( Nutritious Recipe for Pregnancy)
          Recipe# 22444
          20 Oct 20

           
           by Tarla Dalal
          spinach tahini wrap recipe | healthy spinach wrap Indian style | spinach wrap with tahini spread | healthy spinach roll | healthy recipe for pregnancy |
          Grilled Broccoli Recipe
          Recipe# 42228
          12 Oct 20

           
           
          by Tarla Dalal
          This is surely one of the yummiest ways to enjoy fresh and crisp broccoli! Marinated with lemon juice and black pepper, and then grilled to perfection, the Grilled Broccoli has a nice texture and fabulous flavour, with spicy and tangy tones. This delicious treat is also equally healthy, being ri ....
          Rajma Soup, Kidney Bean Soup Recipe
          Recipe# 4627
          06 Oct 20

            This recipe has an associated video
           by Tarla Dalal
          This savoury soup meets your iron and protein requirement through the tasty rajma in a perfect way. On the other hand, the vitamin C from the tomatoes and lemon juice helps in the absorption of iron during digestion. Accompany this soup with Chawli ....
          Herb Rice with Creamy Mushroom and Asparagus Sauce
          Recipe# 5717
          05 Oct 20

           
           by Tarla Dalal
          Flavour, aroma, texture, the Herb Rice with Creamy Mushroom and Asparagus Sauce has it all! Tauntingly aromatic herb rice cooked with parsley and basil, is topped with a tangy yet creamy sauce of mushrooms and asparagus. The topping too has a dash of oregano, which makes this a very herby dish indee ....
          Bajra and Cauliflower Roti
          Recipe# 22219
          05 Oct 20

           
           
          by Tarla Dalal
          Don't settle for bland bajra rotis! Feast on these delicious Bajra and Cauliflower Rotis instead. The grated garlic and spring onions really rev up the flavour of these rotis. Ensure that you roll the rotis immediately once the dough is kneaded; else it may turn soft and pose a problem while rol ....
          Rotla ( Gujarati Recipe), Bajra Na Rotla Recipe
          Recipe# 629
          19 Feb 20

            This recipe has an associated video
           by Tarla Dalal
          rotla recipe | bajra rotla | Gujarati style bajra rotla | healthy pearl millet roti | with amazing 17 images. rotla also called bajra rotla
          Chana Dal and Cabbage Tikki
          Recipe# 38028
          03 Oct 20

            This recipe has an associated video
           
          by Tarla Dalal
          Diabetic-friendly ingredients like chana dal and cabbage, flavoured elegantly with mint leaves and cumin seeds powder, make brilliant tikkis! The crispness of the Chana Dal and Cabbage Tikki brought about by the interplay of chana dal and curds is indeed remarkable, but must be had fresh off the tav ....
          Halim Ladoo,  Halim Laddu
          Recipe# 39650
          15 Oct 20

           
           
          by Tarla Dalal
          halim ladoo recipe | alive laddu | alive che ladoo | Maharashtrian halim ladoo | with amazing 17 images. halim ladoo is a traditional
          Walnut and Cherry Tomato Salad
          Recipe# 36139
          01 Oct 20

           
           
          by Tarla Dalal
          This tangy crunchy salad is a treat for tomato lovers. Not only it’s an excellent source of folic acid (vitamin B9) which keeps anaemia at bay, but also rich in vitamin B1 (thiamin), vitamin B3 (Niacin) and fibre due to the addition of walnuts and sesame seeds. Walnuts are also rich in vitamin E and ....
          Oat and Raisin Cookies ( Healthy Heart and Low Cholesterol Recipe)
          Recipe# 5548
          30 Sep 20

            This recipe has an associated video
           by Tarla Dalal
          Oats are a great substitute for low-fibre maida and raisins are the least fat containing dry fruits, making these cookies healthy and tasty. Raisins also lend their sweetness to the cookies, reducing the required sugar content. These cookies can be enjoyed by people with heart related diseases in mo ....
          How To Make Coconut Milk, Healthy Coconut Milk
          Recipe# 32646
          28 Sep 20

            This recipe has an associated video
           by Tarla Dalal
          how to make coconut milk | Indian style homemade coconut milk | healthy coconut milk | with amazing 10 images. Nothing better than Indian style homemade coconut milk with it's soothing fla ....
          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 ....
          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 ....
          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.
          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 ....
          Sprouts Pancakes
          Recipe# 31058
          23 Sep 20

            This recipe has an associated video
           by Tarla Dalal
          A thoughtful mélange of moong sprouts and veggies, this dish is not just easy to put together but also a real culinary and visual treat! When you are bored of eating plain moong sprouts, turn to this delicacy. Moong sprouts contain a horde of nutrients like
          Multigrain Roti, Healthy Multigrain Chapati
          Recipe# 38746
          16 Jul 20

            This recipe has an associated video
           by Tarla Dalal
          multigrain roti |mix 5 flour roti | healthy multigrain chapati | with 25 amazing images. Multigrain roti is made with 5 nutritious flours that provide iron, protein, fiber and vitamin b. We ....
          Vitamin Khichdi ( Protein Rich Recipe )
          Recipe# 35066
          23 Sep 20

            This recipe has an associated video
           by Tarla Dalal
          This dish is one meal but multi-nutrient! it is packed with vitamins and proteins that are found in abundance in paneer, moong sprouts and dalia. The veggies, masala and curd ensure that you have a delicious, and healthy meal.
          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 ....
          Lentil, Tomato and Spinach Soup
          Recipe# 5689
          02 Sep 20

            This recipe has an associated video
           
          by Tarla Dalal
          Steaming hot and semi-spicy, this healthful and tasteful Lentil, Tomato and Spinach Soup is perfect to kindle your appetite! Spinach is one of the good sources of iron, but there is another good reason to have this soup. Both t ....
          Sprouts Dhokla
          Recipe# 39007
          24 Aug 20

            This recipe has an associated video
           by Tarla Dalal
          sprouts dhokla recipe | healthy sprouts dhokla | sprouted moong dhokla | sprouts dhokla with spinach | with 18 amazing images. Sprouts dhokla is a dhokla but no ....
          Moong Dal and Spinach Idli
          Recipe# 38991
          29 Sep 20

            This recipe has an associated video
           
          by Tarla Dalal
          Eliminating rice reduces the calorie count of these spinach idlis, making them suitable for diabetics as well. The same moong dal batter can also be used to make healthy pankis and pancakes.
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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
          | Hide Replies
          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.
          | Hide Replies
          Tarla Dalal    Seema, thanks for the feedback.
          Reply
          16 Apr 18 12:41 PM
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