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 recipe | zero oil shepu dal | healthy masoor suva dal |  One serving of suva masoor dal  delivers 9% iron, 9% protein of your Recommended Dietary Allowance ( RDA).

Suva 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. 

 Palak Chana Dal | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak |  One serving of palak chana dal delivers 54% folic acid, 30% vitamin B1, 21% protein, 34% fibre,  18% Vitamin B2, 17% iron, 25% magnesium, 31% phosphorus,  11% zinc of your Recommended Dietary Allowance ( RDA).

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 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 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 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 Spinach,  Chawli 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 )

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 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)

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 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.

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