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 Last Updated : Jun 27,2019



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

Iron Rich Vegetables, Subzi Recipes, Dals Recipes

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 Subzis

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

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. 

Iron Rich Recipes
Iron Rich Breakfast recipes
Iron Rich Desserts recipes
Iron Rich International recipes
Iron Rich Juices recipes
Iron Rich Rice , Pulao & Biryani recipes
Iron Rich Rotis & Parathas recipes
Iron Rich Salads recipes
Iron Rich Soups recipes
Iron Rich Starters & Snacks recipes



Masoor Dal with Spinach, Protein Rich Recipes recipe
Masoor dal with spinach, the unbeatable combination of masoor dal with spinach nourishes your body with proteins, iron and folic acid. Tomatoes and amchur powder lend a nice tangy flavour to the dal. Needless to add, this is a super-healthy recipe as protein-rich dals are an indispensable part o ....
Low Calorie Dal Makhani recipe
Dal makhani, a flavourful robust lentil preparation, is a celebrated delicacy from punjab. Rajma and whole urad provide protein and calcium which are extremely important for maintenance of your body cells and healthy bones. Cooking the dal in tomato purée adds a little sharpness to this dish and als ....
Aloo Palak recipe
Always a great hit, potatoes and spinach come together yet again, in a Punjabi version of Aloo Palak. Once you have peeled and chopped the cooked potatoes and chopped the washed spinach, this dish is a breeze to prepare as it simply makes use of readily available spice powders and everyday ingredien ....
Carrot Methi Subzi ( Delicious Diabetic Recipe) recipe
This is a great combination of textures and fragrant, spicy flavours that has the added advantage of being quick to make. Enriched with vitamin A, iron and fibre, it is nutritious too.
Cauliflower Greens, Methi and Palak Healthy Subzi recipe
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 ....
Beetroot Tikkis in Spinach Gravy recipe
A beautiful subzi for valuable good health, Beetroot Tikkis in Spinach Gravy features a colourful and thoughtful combination of ingredients. Beetroot and carrot together with tangy spices gives rise to a lip-smacking tikki that goes just too well with the garlic-flavoured spinach gravy. Beetroot bei ....
Suva Moong Dal Subzi recipe
Iron-rich suva and protein and zinc rich moong dal are a perfect combo for building haemoglobin in the body, and therefore a must-have for the whole family. Moreover, Suva Moong Dal Subzi is something you can make often because it is easy, and requires minimum time for preparation and cooking. Serve ....
Spinach Mushroom Sabzi, Palak Mushroom Recipe recipe
The Spinach Mushroom Subzi is a luxuriant dish that vibrates with the effect of spices, whole and ground. The contrasting textures of mushrooms and spinach make the subzi a delight to chew while the addition of fresh cream gives it a lusciously rich mouth-feel. You must take care not to over-coo ....
Paneer Palak Koftas in Makhani Gravy recipe
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 ....
Hariyali Dal (  Cooking with 1 Teaspoon Oil) recipe
Spinach and chana dal complement each other perfectly in this aromatic dish which is an excellent source of protein, iron, vitamin A and calcium. Try this dal with steamed brown rice or rotis. This is a good recipe for entertaining too!
Matki Sabzi, Guajarati Dry Matki Subzi recipe
A homely and satiating subzi that is much-loved by the Gujaratis, the Matki Subzi is a dry preparation that is usually served with kadhi . It is extremely easy to make and uses very simple, common ingredients like mustard seeds, asafoetida, turmeric po ....
Palak Toovar Dal ( Calcium Rich Recipe) recipe
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
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 ....
Cucumber and Mixed Sprouts Subzi recipe
Using mixed sprouts ensures an abundant supply of protein and iron in the recipe, while combining them innovatively with chopped cucumber results in a well-balanced flavour and texture, especially since the sprouts are cooked to the right extent retaining a mild crunchiness. Further, the cooking wat ....
Cauliflower Greens Pitla recipe
Cauliflower greens have a crunchy texture and fresh flavour that lends itself very well to this unique pitla. While you might frequently prepare methi or plain besan pitla, adding iron-rich cauliflower greens to the preparation adds to the iron and vitamin C content of besan. Cauliflower Gr ....
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