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 Last Updated : Oct 20,2020


पोटेशियम व्यंजनों में उच्च - हिन्दी में पढ़ें (Potassium Rich recipes in Hindi)
પોટેશિયમ યુક્ત રેસીપી - ગુજરાતી માં વાંચો (Potassium Rich recipes in Gujarati)

Potassium Rich Indian Recipes

Potassium is an important mineral and an electrolyte required in human body. It is found in all the cells, muscles and even bones. Potassium is critical for those with High Blood Pressure as it lessens the impact of sodium. Eating more Potassium Rich Foods will remove more sodium from your body through urine. So if you are suffering from High Blood Pressure and taking medication, then the medicine works by taking out the sodium and potassium from the kidneys. So you need to up your Potassium intake in this case. Fruits and vegetables are a very good source of potassium.

How much Potassium do i need?
The average adult needs about 4,700 mg (milligrams) per day.

Is Potassium safe for all?
Those with kidney problems will have to restrict the amount of potassium they intake.
 

5 major reasons our bodies needs Potassium

  5 Reasons our body needs potassium :
1. Maintain electrolyte or the acid-base balance.
2. Control blood pressure and sustain cardiac health.
3. Promote muscle and nerve function.
4. Break down carbohydrates.
5. Maintain normal growth.

 

Potassium Rich Indian Snacks Recipes

Snacks is one meal which most of us look forward to. Like lunch and dinner, snacks too can be wholesome and nourishing. You just need to think beyond the list of fried items readily available in the market. Invest in time and make your own snacks.

Potassium rich tomatoes can quickly and easily be used to make Indian style Tomato Omelette. One Omelette is enough to satiate you at snack time. The beauty of omelette is that it uses common ingredients that you are sure to have at home, and does not require any grinding or fermentation.

Another simple option is Moong Dal and Paneer Chilla. It is packed with nutrients like zinc, protein and iron, which help to maintain the elasticity of your skin and keep it moist. fibre, potassium and magnesium also work together to regular high blood pressure and soothe the nerves.

Grilling is one way of making your food healthy and tasty at the same time. You can choose your favourite vegetable, invest in a griller pan and you are set for a healthy snack. Try Grilled Mushrooms at snack time. Here, if you look at this super-healthy snack, the mushrooms are grilled with olive oil and minimally seasoned with salt and pepper. Mushrooms are not only low in calories, but a good source of protein and potassium.

Palak Methi Dhokla is yet another potassium rich snack made by steaming method. Steaming helps preserve nutrients with minimum use of oil. A serving of this Palak Methi Dhokla fulfils 9% of day’s requirement for potassium. Serve them hot with green chutney.

A complete nourishing and satiating snack packed with potassium is Apple and Banana Steel Cut Oats. Bananas are very flawlessly paired with steel cut oats to make an exciting snack option. Get your 19% of potassium intake with 1 serving of Apple and Banana Steel Cut Oats.

 

Potassium Rich Indian Juices and Smoothie Recipes

Potassium rich fruits and veggies are the best bet here. Some of them are avocado, spinach, kale, watermelon, banana and tomatoes. These can be combined in different combinations and presented for a quick dose of nutrients early in the morning.

9 Potassium Rich Fruits to include in your diet.

  9 Potassium Rich Fruits
1. Avocado
2. Banana
3. Watermelon
4. Mango
5. Honey Dew Melon
6. Cantaloupe
7. Papaya
8. Plums
9. Grapefruits


11 Potassium Rich Vegetables you must have.

  11 Potassium Rich Vegetables
1. Potato
2. Sweet Potato
3. Mushroom
4. Pumpkin
5. Spinach
6. Kale
7. Radish Leaves
8. Broccoli
9. Green peas cooked
10. Carrots cooked
11. Tomatoes
 

Coconut water itself is one of the highest sources of potassium which helps to maintain the electrolyte and water balance in the body. You can try Coconut Water with Coconut Meat which has a pulpy texture, and when served chilled, it tingles your taste buds with the mildly-sweet but electrifying flavour, which is unique to coconut water.

You can also combine coconut water with other fruits to make fruity combinations like Watermelon and Coconut Drink. A glass of this drink fulfils 6% of potassium requirement for the day.

Avocado is a fruit brimming with potassium and good fats. It keeps you full for long hours. Try Avocado Kale and Mango Smoothie in the morning on days when you are time-pressed to make breakfast. A glass lends 239.7 mg of potassium. Simply remember to have this smoothie immediately after preparation because it tends to blacken in colour after a while and also gets thicker.

Dairy products are also fair sources of potassium. You can pair them with another potassium rich fruit to make Banana Yoghurt Smoothie. This is a luscious drink that is sure to energize every inch of your body! The ever-popular flavour of banana gets all the more exciting when combined with fresh curds, sweet nutmeg and vanilla.

 

Potassium Rich Indian Main Course Recipes

Indian main course comprises of roti, sabzi, rice and dal. Each of these can be made to suit one’s palate. Every region and every state in India has their own pleasant aroma and distinct flavour which they enjoy.

A simple Bengali delicacy Bhaja Moong Dal Shobji Diye pools in the goodness of dal and veggies in a very healthy and tasty way. With lots of fibre and ample nutrients like potassium, this dish is diabetic-friendly too. Serve it with wheat flour parota.

If you are looking for a one dish meal which lends enough potassium, you can try Palak Bajra Khichdi. Bajra is a good source of potassium and iron both. Potassium helps maintain blood pressure and iron ensures a good supply of oxygen to all parts of the body including heart. This khichdi is also brimming with fiber which maintains cholesterol levels. In all, this is a totally cardiac friendly recipe.

Matki Sabzi is an Indian accompaniment to chapati. The matki sprouts used in sprouted matki ki sabzi are a good source of protein, iron, magnesium, potassium, phosphorus and fibre too. The help boost metabolism and give a feeling of satiety. With so many nutrients to gather, there is no reason to not include them in the diet.

 

Potassium Rich Indian Salads Recipes

Indian style Avocado Salad is an antioxidant boost for people of all ages. Cucumber tomato avocado salad has an interesting combination of textures blended with a slightly sweet and tangy dressing. A serving of this salad provides 165.6 mg of potassium which will help in healthy nerve function.

As a salad bowl you can try Rajma Vegetable Healthy Lunch Salad. The Rajma Vegetable Healthy Lunch Salad is one such one-dish meal, which is so tasty that you will not miss your regular food. Bursting with flavour and loaded with multi-textured ingredients, this salad is very satiating too. A serving of this rajma vegetable salad fulfils 15% of your daily potassium needs.

 

Potassium Rich Dals and Pulses

While fruits and vegetables are a good source of potassium, all the dals and pulses we stock on monthly basis in our pantry are also rich in this nutrient. Our ancestors always insisted on including a variety of dals and pulses in the diet. They used to have strong bones and healthy heart. The secret is their diet rich in all the necessary nutrients. Most of the dals and pulses like mung, masoor, matki, rajma, moong dal, chana dal are a very good source of potassium. You can include them in an array of dishes.

10 Potassium Rich Dals and Pulses 

  10 Potassium Rich Dals and Pulses 
1. Mung
2. Moong dal
3. Kabuli Chana
4. Chana dal
5. Masoor
6. Masoor dal
7. Rajma
8. Urad dal
9. Matki
10 Toovar dal                                           
 

The North Indian style Chana Palak prepared with an assortment of spices, onion paste and a special brinjal-tomato paste has a lingering flavour and irresistible texture, which will make you want to have another serving or two for sure!

How about trying the Oats Moong Dal Tikki? A non-fried tikki with the goodness of fiber, potassium and protein. Serve them hot with green chutney is luscious and full of flavours.

Masoor Dal with Spinach, the unbeatable combination of masoor dal with spinach nourishes your body with protein, iron, potassium and folic acid. It is a simple every day nourishing fare in which palak and masoor dal both along with tomatoes are a rich source of potassium.

Pulses when sprouted have a higher nutrient count. Moreover, they become easily digestible. Mixed Sprouts Parota, is a healthier version of Bengali main course which is usually made with refined maida. Here we have made it with wheat flour and enriched it with potassium rich sprouts. The traditional method of rolling and cooking has been maintained. Enjoy it with a sabzi of your choice.

Eat Healthy, Stay Healthy!!

Potassium Rich Foods list from Fruits, Vegetables and Dairy listed in tables below.

11 Potassium Rich Vegetables you must have

 

 



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