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Healthy Indian Recipes > Iron Rich Indian recipes > Iron rich Indian vegetarian salad recipes
32 Iron Rich Indian Vegetarian Salad Recipes Recipes
Last Updated : 05 March, 2025
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Iron rich Indian vegetarian salad recipes | healthy Indian vegetarian salad recipes to increase iron intake
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.
how to sprout moong | healthy mung beans sprouts | how to sprout mung beans at home | how to make sprouts
Top 35 Sources of Iron Rich Vegetarian Foods
| Excellent sources | Good sources | Fair sources | Fair sources |
| Foods (100/mg) | Foods (100/mg) | Foods (100/mg) | Foods (100/mg) |
| Garden Cress Seeds 100.0 (mg) | Mint Leaves (phudina)15.6 (mg) | Dry Coconut 7.8 (mg) | Green gram4.4 (mg) |
| Turmeric Powder 67.8 (mg) | Colocassia Leaves (patra na patta, alu che paan)10.0 (mg) | pistachios 7.7 (mg) | Jowar (white millet) 4.1 (mg) |
| Spirulina 28.5 (mg) | Soya Flour 10.4 (mg) | Raisins 7.7 (mg) | Ragi (Nachni)3.9 (mg) |
| Cow Pea ( Chawli ) leaves20.1 (mg) | Roasted Bengal gram (daria) 9.5 (mg) | Lentil 7.6 (mg) | Oatmeal 3.8 (mg) |
| Beaten Rice(poha) 20.0 (mg) | Moath beans ( Matki)9.5 (mg) | Watermelon Seeds 7.4 (mg) | Jaggery (gur) 2.6 (mg) |
| Parsley 17.9 (mg) | Sesame Seeds(til) 9.3 (mg) | Dates, dried (kharek) 7.3 (mg) | Peanuts 2.6 (mg) |
| Dill (shepu leaves) 17.4 (mg) | Cow pea ( Chawli beans)8.6 (mg) | Dry Peas 7.1 (mg) | Walnuts 2.6 (mg) |
| Poppy seeds(khus-khus)15.9 (mg) | Bajra (black millet) 8.0 (mg) | Horse gram, whole 6.8 (mg) | Lettuce 2.4 (mg) |
| Cauliflower Greens 40 (mg) | Watermelons 7.9 (mg) | Chana dal 5.3 (mg) | Pineapple 2.4 (mg) |
| ---- | ---- | Kidney Beans ( Rajma) 5.1 (mg) | Fenugreek(methi) leaves1.9 (mg) |
| ---- | ---- | Almonds (badam)5.0 (mg) | Spinach(palak) 1.1 (mg) |
| ---- | ---- | Sunflower Seeds5.0 (mg) | Figs 1.0 (mg) |
| ---- | ---- | Whole wheat flour(gehun ka atta)4.9 (mg) | Fresh Dates1.0 (mg) |
Watermelon is iron rich
citrus watermelon salad recipe | pomegranate citrus Indian salad | weight loss orange sweet lime and pomegranate salad | One serving of watermelon salad delivers 44% Iron, 112% vitamin C, 21% Vitamin A of your Recommended Dietary Allowance ( RDA).
mint watermelon salad | healthy watermelon mint salad | Indian style watermelon salad with mint | watermelon mint salad with lime honey dressing | One serving of mint watermelon salad delivers 45% Iron of your Recommended Dietary Allowance ( RDA).
Pulses ( beans, dals) 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 recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe | One serving of matki salad delivers 18% iron, 16% calcium, 16% protein of your Recommended Dietary Allowance ( RDA).
whole masoor salad recipe | healthy whole red lentil Indian salad | protein rich masoor salad | One serving of whole masoor salad delivers 16% folic acid, 20% vitamin B1, 20% protein, 28% fibre, iron 19%, 50% Phosphorus of your Recommended Dietary Allowance ( RDA).
three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | The three bean salad features an excellent combination of different beans tossed in a tantalizing lemony basil dressing. The beans offer an ideal low-cal way to consume protein and fibre, which will not only aid in weight loss but also help to keep cholesterol under check.
Fruit Based Iron Rich Indian Salads
Fruity Chana Salad, Citrus 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.
fruit chana salad recipe | Indian fruit, vegetable and chana salad | healthy kabuli chana 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.
vegetable and fruit salad recipe | fruit vegetable salad with low calorie dressing | healthy salad for diabetes and kidney patients | with 20 amazing images.
This delicious vegetable and fruit salad also contains all the Vitamin A and Vitamin C needed for the eyes and a glowing complexion. Eating raw fruits and vegetables preserves both fibre and other nutrients. One serving of fruit and vegetable salad delivers 16% Vitamin A, 16% iron of your Recommended Dietary Allowance ( RDA).
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 tabbouleh salad recipe | Lebanese orange tabbouleh salad | Indian style healthy orange 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.
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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