Iron Rich Recipes: Importance of Iron in Daily Diet & Easy Recipes

If you are suffering from constant fatigue, low levels of iron in the body can be a factor. As a matter of fact, an important  mineral, iron is necessary for healthy immune system. Moreover, it is required for metabolizing proteins, hemoglobin and red blood cell production and more. Although iron can be found in seafood, meat and poultry, plant based sources are equally potent. Besides, one can add many iron rich recipes that are vegetarian to daily diet. According to studies, globally, iron deficiency is still the most common nutritional deficiency among children and pregnant women.

Adding seeds like garden cress seeds (also known as halim/aliv) and poppy seeds to ladoos, kheer and other items is another great way to make iron rich recipes for anemia. Additionally, dried fruits like dates, cashew nuts, raisins are iron rich foods.

Lets look at some must try Iron Rich Recipes:

Spinach, Pomegranate & Chicken Salad:

A healthy salad rich in calcium-packed and iron rich spinach for strengthening your bones. Additionally, it contains lean, marinated chicken to pump up your protein intake. Along with a healthy honey & balsamic vinegar dressing topped with ruby pomegranate pearls- another good source of iron.

Click here for an easy recipe 

Rajma Soup

Want to make a simple iron rich vegetarian recipe? Rajma or kidney beans apart from being tasty, help meet our daily iron and protein requirements. A tasty iron rich recipe made in Indian style it will be loved by all. Firstly, soak one cup rajma overnight. Next morning, drain the water from rajma. Further, in a pressure cooker, add little oil and finely chopped onions and garlic. 

When done, add chopped tomato and fry well. Now add rajma and pressure cook for 3-4 whistles. When cool, puree in a mixer and bring to a boil with enough water and some salt and chili powder to taste. Finally, serve hot. Now this is an easy iron rich recipe that's easy.

Image source - Sarah - Creative Commons

Delicious Chickpeas & Beetroot Hummus

Apart from being a hearty dose of protein, chickpeas are a great source of iron too. Moreover, hummus, a Levantine and Egyptian food dip popular throughout Middle East and North Africa is primarily made with chickpeas. Further, adding Beetroot to the classic recipe gives it amazing color, heavenly taste and enhances the nutritional value.

Here is an easy recipe 

Simple Steamed Spinach

Popeye ate copious amount of spinach, but you can start with just a cup. Furthermore, a cup of cooked spinach contains good amount of iron along with protein, fiber and vitamins A and E. Simple steamed spinach is one of the simplest ways in which one can consume spinach. Moreover, it is very light on the stomach and can also work as an amazing side dish.

Heat some butter or olive oil in a pan. Add in some chopped garlic and stir till it gets fragrant. Add a bunch of washed and chopped spinach and sprinkle some salt and pepper. Keep stirring with a wooden spoon until it wilts. You could add some lemon juice before serving.

Bajra Khichdi:

We all know Millets are healthy. Bajra (pearl millet) is a great source of iron and a great way to enjoy one of the most comforting dish- khichdi in a different form. However, bajra is best consumed in winter months as it produces heat in the body once ingested. In fact, bajra is one most rich source of iron in India.

To make delicious bajra khichdi, coarsely grind one cup bajra and transfer to a bowl. Further, add some water and let it sit for couple of hours. However, discard the water and husky particles floating on the surface. Soak one cup moong dal in enough water for a while. Put a little ghee/oil in a pressure cooker on a low flame and add hing, cumin seeds, finely chopped chili and ginger. Once done, add soaked bajra and moong dal along with turmeric powder, salt to taste and enough water and stir well. Finally, give 7-8 whistles and garnish with chopped coriander before serving.

Anjeer Basundi

Anjeer or dried figs are another great source of iron. Try using low fat milk and some honey to make it more healthy.

Heat two cups fresh milk with little sugar and 2 tablespoons of fresh cream on a low flame. Reduce to half the quantity and add a little cardamom powder. Add one cup chopped anjeer and cook for approximately 10 minutes. Cool to room temperature and add honey to sweeten more. Refrigerate and serve.