Iron-Rich Indian Recipes Series – Healthy, Nutritious & Easy Homemade Dishes

Iron-Rich Indian Recipes Series

Iron is vital in producing energy, immunity and proper blood levels. These are easy, delicious Indian recipes, naturally high in iron and ones that are ideal to have daily.

1. Spinach Lentil (Palak Dal) Power Bowl.

Ingredients:

• Spinach – 2 cups (finely chopped)
• Toor dal or moong dal – ½ cup
• Onion – 1 (chopped)
• Tomato – 1 (chopped)
• Garlic – 4 cloves (crushed)
• Turmeric – ¼ tsp
• Cumin seeds – 1 tsp
• Red chilli powder – ½ tsp
• Salt to taste
• Ghee/oil – 1 tbsp

Preparation:

1. Add dal and turmeric, and pressure cook it within 3 to 4 whistles.
2. Heat ghee/oil, put cumin seeds and crushed garlic.
3. Chopped onions can be added and sautéed to golden color.
4. Add tomatoes, pepper powder, and salt. Cook till soft.
5. Add spinach which was chopped off and cook it 3 minutes.
6. Add cooked dal and cook it in 5 minutes.
7. Serve warm with rice or rotis.

Benefits:

1. Spinach + dal = high iron + vitamin C combination to be absorbed better.
2. Excellent in alleviating energy, blood health and immunity.
3. Good source of protein + fibre.

2. Beetroot Poriyal (Beetroot & Peanut Stir-Fry).

Ingredients:

• Beetroot – 2 cups (grated)
• Peanuts – ¼ cup (roasted & crushed)
• Curry leaves – few
• Mustard seeds – 1 tsp
• Green chilli – 1 (slit)
• Coconut (optional) – 2 tbsp
• Oil – 1 tbsp
• Salt to taste

Preparation:

1. Add mustard seeds, green chilli, and curry leaves and heat oil.
2. Add sauted beetroot powder and cook 2 minutes.
3. Pour water, cover and cook 5-7 minutes.
4. Add crushed peanuts and salt.
5. Stir and switch off the burner.

Benefits:

1. Beetroot is a good source of iron and enhances hemoglobin.
2. Protein + healthy fats: Peanuts.
3. Two portions of any healthy side dish into the lunchbox or dinner.

3.Ragi Banana Breakfast Smoothie.

Ingredients:

• Ragi flour – 2 tbsp (roasted)
• Banana – 1 (ripe)
• Milk/almond milk – 1 cup
• Dates – 2 (seedless)
• Honey – 1 tsp (optional)

Preparation:

1. Blend banana, dates, and milk.
2. Then add roasted ragi flour and mix until pasteur.
3. Serve on ice and in a drink.

Benefits:

1. One of the best sources of iron is ragi, which is a plant product.
2. Banana & dates are natural sweeteners and energy givers.
3. Makes you full and maintains a healthy level of hemoglobin.

4. Fenugreek Potato Stir Fry (Aloo Methi).

Ingredients:

• Fresh methi leaves – 2 cups
• Potatoes – 2 (cubed)
• Onion – 1 (chopped)
• Garlic – 3 cloves (crushed)
• Turmeric – ¼ tsp
• Red chilli powder – ½ tsp
• Cumin seeds – 1 tsp
• Oil – 1 tbsp
• Salt to taste

Preparation:

1. Heat oil, add cumin and garlic.
2. Add onions and fry till slightly brown.
3. Add potatoes, turmeric, chilli powder and salt.
4. Cover and cook until softness of potatoes.
5. Add methi leaves and saute 34 minutes.
6. Serve hot with chapatis.

Benefits:

1. Methi contains a lot of iron and antioxidants.
2. Helps in the normal circulation of blood and digestion.
3. Potatoes make it child friendly and healthy.

5.Black Chickpea (Kala Chana) Masala.

Ingredients:

• Black chana -1 cup (softened overnight in water)
• Onion – 1 (finely chopped)
• Tomato – 1 (chopped)
• Ginger-garlic paste – 1 tsp
• Cumin seeds – 1 tsp
• Turmeric – ¼ tsp
• Garam masala – ½ tsp
• Oil – 1 tbsp
• Salt – to taste

Preparation:

1. Boil chana until soft (45ts).
2. Heat oil and add cumin seeds.
3. There is to be added onions and saute until they are golden.
4. Place some ginger-garlic paste and cook.
5. Add tomatoes, turmeric and salt; cook till soft.
6. Add cooked chana and simmer with garam masala 5-7minutes.
7. Garnish with coriander.

Benefits:

1. It is one of the most natural sources of iron + protein.
2. Good in energy, strength of muscles and gut health.
3. Helps are healthy in terms of sugar levels.