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 Last Updated : Oct 21,2020

वरिष्ठ नागरिक सब्ज़ियों का - हिन्दी में पढ़ें (Senior Citizen Vegetable recipes in Hindi)
વરિષ્ઠ નાગરિકો માટે શાક ની રેસિપિ - ગુજરાતી માં વાંચો (Senior Citizen Vegetable recipes in Gujarati)

Indian Sabzis for Senior Citizens, Indian Subzis for Elderly

Vegetables are low in calories as well as high in fiber therefore they are a boon to the elderly. They are rich in antioxidants like Vitamin C,  Vitamin A and many more that help keep your immune system healthy. Here are some additional benefits of including these power packed foods in your diet.

Mixed Sprouts and Palak SubziMixed Sprouts and Palak Subzi

Top Benefits of Vegetables in Senior Citizens Diet

1) They are naturally low in fat as well as calories. Therefore they can be consumed readily without hesitation. Cabbage and Cucumber Dry Sabzi with just 75 calories per serving, perfectly suits the elderly diet for lunch as well as dinner. Quiet easy to chew and not loaded with spices, this quick to make sabzi has a fascinating mouth-feel. It’s sure to be liked by all senior citizens. 

Cabbage and Cucumber Dry SabziCabbage and Cucumber Dry Sabzi

2) Sabzis are important sources of nutrients like Vitamin C, Fiber, Vitamin A, and potassium. Be sure not to cook the vegetables for long as this destroys the Vitamin C content. Sabzis like Carrot Methi Subzi add a dose of vitamin A for healthy vision, while Mixed Sprouts and Palak Suzbi lend in good amounts of potassiummagnesium and other key antioxidants

Carrot Methi Subzi ( Vitamin A and Vitamin C Rich Recipe )Carrot Methi Subzi ( Vitamin A and Vitamin C Rich Recipe )

3) Dietary fiber present in vegetables helps reduce cholesterol levels and may lower the risk of heart disease. Fiber is mainly important to regulate bowel movements and to prevent constipation, and diverticulosis. It also provides a feeling of fullness while consuming less calories. 

4) Loading your plate with 4 to 5 servings of vegetables on a daily basis build a healthy immune system. 

5) The nutrients in sabzis provide nourishment to the skin. As we age the skin loses its elasticity. The vitamin C and other antioxidants from vegetables help to reduce wrinkles and add glow to the skin of elderly people. 

Beetroot Tikkis in Spinach GravyBeetroot Tikkis in Spinach Gravy

Indian Dry Sabzis for Senior Citizen

Interestingly sabzis form an important part of an Indian meal. Dry sabzis are easy to make and require minimum ingredients as well. That’s the reason why it is preferred by many. You can explore making the most common and authentic sabzis like Cabbage Foogath and Masala Karela. With a fiber count of 3.8 g and 4 g respectively, elderly people can count on these to keep their digestive tract healthy. 

Masala KarelaMasala Karela

It’s always good to explore the vast Nature’s basket. Once in a while pick veggies like ridge gourd, round gourd or even amaranth leaves. We have a turai delight for your to try. Paired with onions and masalas and packed with fiber, phosphorus and potassium, Turai Onion Vegetable is a true delight! 

Turai Onion VegetableTurai Onion Vegetable

All the dry sabzis are soft and do not require extra chewing, so they are completely suitable for the elderly. 

Indian Sabzis for Senior Citizens Diet

Sometimes dry sabzis are too boring. So when you have time on hand explore slightly complicated recipes too. Beetroot Tikkis in Spinach Gravy is a unique subzi which you must not miss out on. Soft tikkis in a spinach based gravy – it’s quite satiating and impressive as well. 

And if you want to try a curd based gravy, then opt for Gavarfali ki Subzi. The cluster beans have been stringed and cooked in pressure cooker till soft, so chewing becomes easier for senior citizens. 

Gavarfali ki Sukhi SubziGavarfali ki Sukhi Subzi

Indian Sabzis with Green Leafy Vegetables for Senior Citizens

The deeper the green colour of the vegetables, the more are the antioxidants it carries. Find a collection of healthy and wholesome Green Sabzis for Senior Citizens in this section. Baingan Methi Subzi is a very simple vegetable made using fenugreek leaves. It’s a rich source of vitamin A to vitamin 9 (Folate) and iron as well as potassium. Fenugreek is a vegetable which suits even a diabetic. With just 10.4 g of carbs and the monitoring of blood sugar levels offered by methi, those senior citizens who are trying to manage blood sugar levels can also count on this sabzi. 

Baingan Methi ki SubziBaingan Methi ki Subzi

Methi Pitla is yet another fenugreek based soft and easy to east sabzi which can be enjoy by senior citizens who have problems with chewing. 

Methi PitlaMethi Pitla

On the other hand, if you are elderly with excess weight and aiming to lose inches by eating healthy, then you can try Spinach Mushroom Sabzi. The high fiber (3.3 g ) in it will ensure that it gives you a feeling of satiety and the chefs who have created this fare for you have ensured that you don’t miss out on taste and flavour at all. Do try it!

Spinach Mushroom Sabzi, Palak Mushroom RecipeSpinach Mushroom Sabzi, Palak Mushroom Recipe

Enjoy our range of recipes for Senior Citizen and check out our other recipes for Senior Citizen categories:

Cabbage Foogath recipe
cabbage foogath recipe | Goan style cabbage foogath | healthy cabbage with coconut sabzi | with 12 amazing images. Cabbage foogath is a dry Goan sabzi made with cabbage and few spices. Fo ....
Maharashtrian Patal Bhaji, Paatal Bhaji recipe
Maharashtrian patal bhaji recipe | palak ki patal bhaji | healthy patal bhaji | with step by step images. patal chi bhaji is a nourishing daily fare which can be enjoyed by people of all a ....
Subzi Ka Korma recipe
Subzi ka korma is a mildly-flavoured dry preparation of mixed vegetables. While you can go with any vegetables for this, i have chosen common vegetables so that the korma can comfortably accompany even rich rotis or puris.
Paneer, Corn and Capsicum Subzi recipe
While you would surely have tried the common combo of paneer and green peas, here is a mind-blowing preparation of paneer with sweet corn, perked up with crisp capsicum, green chillies, ginger and spices. One exciting aspect of Paneer Makai is that sweet corn is used both in whole and puree form, so ....
Cabbage and Cucumber Dry Sabzi recipe
It is common to find cabbage and cucumber featuring together in a salad, but have you seen them together in a subzi? Well, this is an amazing find, really. Try this all-new subzi that brings together cabbage and cucumber with green chilli paste and a traditional tempering. The Cabbage and Cucumb ....
Mixed Sprouts and Palak Subzi recipe
The very sight of assorted sprouts is appetizing. Of different sizes, shapes and colours, the sprouted beans tempt you to grab a spoon without any delay! In this mouth-watering recipe, the sprouts are combined with spinach, onions and tomatoes, and jazzily flavoured with pav bhaji masala. Even w ....
Baby Corn and Paneer Subzi recipe
When your tongue yearns for something peppy and tangy, but you do not have much time to prepare an elaborate treat, the Baby Corn and Paneer Subzi is just what you need! With crunchy capsicums and spring onions for company, fresh baby corn and succulent paneer transform into a true delicacy. ....
Sprouted Masala Matki recipe
sprouted masala matki recipe | sprouted moth masala | matki sprouts curry | healthy snack | with step by step images. sprouted masala matki is a nourishing fare w ....
Vegetables in Tomato Gravy recipe
The highlight of this recipe, as the name suggests, is the abundant use of tomatoes. Moreover, a varied bunch of veggies are used – ranging from ladies finger and drumsticks to french beans and potatoes. You can try other combinations depending on what vegetables you have in stock. The gram flour pl ....
Tendli Aur Matki Subzi recipe
tendli matki sabzi recipe | ivy gourd vegetable | tendli sprouts bhaji | healthy tendli sabzi | tendli matki sabzi is a nourishing addition to most healthy Indian ....
Turai Onion Vegetable recipe
Turai, a vegetable that is low in calories and carbohydrate, is combined with onion and flavoured with ginger and garlic to make a simple dish ideal for those of us who like simple flavours. Though the recipe says to use peeled turai feel free to use them unpeeled to take advantage of the fibre cont ....
Palak, Methi and Corn Subzi recipe
palak methi and corn sabzi recipe | palak methi makai | palak methi makai sabji | with step by step images. healthy palak corn sabzi is a nutri packed sabzi which can be served as a daily f ....
Baingan Methi ki Subzi recipe
Sometimes it is magical how even simple ingredients can be transformed into splendid delicacies by using the right combinations and methods. In the Baingan Methi ki Subzi, the humble brinjal combines with iron and calcium rich methi, and a freshly-prepared masala powder, to form a scrumptious dry su ....

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