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 Top 22 Indian Veg Food Sources of Zinc
  Last Updated : Jul 29,2020






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Top 22 Indian Veg Food Sources of Zinc

Zinc is a trace mineral which is required in small quantities by the body but found in every cell of the body. It is more concentrated in muscles and bones. An adult man requires 12 mg of zinc per day, while woman needs 10 mg of zinc daily.

Main Functions of Zinc:

  • It's a good antioxidant which helps in fighting free radicals in our body and is crucial in muscle growth and repair.
  • It is also required to build our immunity and help us fight against various diseases.
  • Wound healing is another function of zinc in our body.
  • It plays a role in cell division and cell growth.
  • It helps in RBC production.
  • Zinc is also needed for proper sense of smell and taste.

Top 22 Indian Veg Food Sources of Zinc

1. Pumpkin Seeds: Pumpkin seeds are one of the best sources of zinc in a vegetarian diet. Apart from that they are a very good source of minerals like phosphorous, magnesium, manganese, zinc, iron and copper. These tiny seeds are very well known for their anti-inflammatory properties. This means they reduce inflammation in the body and thus reduce the onset of chronic diseases like heart disease and cancer.

Keep some roasted pumpkin seeds handy in a dry, airtight container and try to include around 2 tbsp per day in your diet. Learn How to Roast Pumpkin Seeds.

How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds

How To Roast Pumpkin Seeds, Roasted Pumpkin Seeds

2. Hemp Seeds: Hemp seeds are a very good vegetarian source of zinc. You can include them with a host of other zinc rich seeds like pumpkin seeds and sunflower seeds to make Homemade Veg Protein Powder.

Homemade Veg Protein Powder

Homemade Veg Protein Powder

3. Kabuli Chana: Also known as white chick peas, it is one of the most consumed pulses of North India. Making Chole at least once a week is a part of their tradition. Well, but the authentic recipe has oodles of oil. Try Mixed Dal with Kabuli Chana, a healthy accompaniment to phulkas, and make up for 8% of your day’s requirement for zinc.

Mixed Dal with Spinach and Kabuli Chana

Mixed Dal with Spinach and Kabuli Chana

4. Wheat Germ: Wheat germ is a part of the wheat kernel. The germ is the vitamin and mineral rich embryo of the wheat kernel that is removed during the refining of whole wheat grains to white flour.

Wheat germ along with whole wheat is a rich source of nutrients that makes it important for a healthy diet. It is very easy to include wheat germ to your chapatti dough. Alternatively use as a topping on salads like Chatpata Chawli and Fruit Salad. The fiber in it also helps to manage blood sugar and cholesterol levels. The zinc will help build your resistance to diseases.

Chatpata Chawli and Fruit Salad

Chatpata Chawli and Fruit Salad

5. Sesame Seeds: All the seeds have hidden nutrients in them. Our ancestors used these seeds along with ghee and jaggery in the form of Til Chikki.

Til Chikki
Til Chikki

Well, you can be a bit more creative and make Whole Wheat Coriander and Sesame Seeds Naan. Find it interesting? Do try it…

Whole Wheat Coriander and Sesame Seeds Naan
 Whole Wheat Coriander and Sesame Seeds Naan

6. Sunflower Seeds: The vitamin E and zinc in these seeds help nourishing the cells and aid cell growth. 1 tbsp of sunflower seeds lends 0.5 mg of zinc. It isn’t difficult to add them to your meals. Turn up to salads for this. Check the recipe of Nutritious Vegetable Salad. It is suitable for weight loss, ow carb diet, healthy skin, healthy heart, diabetes and high blood pressure as well.

Nutritious Vegetable Salad, Low Salt and High Fiber Veg Salad

Nutritious Vegetable Salad, Low Salt and High Fiber Veg Salad

7. Quinoa: Quinoa is a whole grain which is packed with fiber, iron and zinc. Quinoa Avocada Healthy Lunch Salad is a mind-boggling way of adding it to your meals. Full of veggies, quinoa, sprouts and an olive oil-lemon dressing, it makes a complete meal in itself. Gain zinc, vitamin A, vitamin C and many other antioxidants and build your immunity.

Quinoa Avocado Veg Healthy Office Salad

Quinoa Avocado Veg Healthy Office Salad

8. Mushrooms: Mushrooms, or khumbh, are a fairly good source of zinc. Low in calories and high in protein they also fit a weight watchers and an athlete’s diet. Not too high in carbs, they are perfect to snack on. You can enjoy them in the form of Hakka Mushrooms or Grilled Mushrooms.

Grilled Mushrooms, Healthy Accompaniment

Grilled Mushrooms, Healthy Accompaniment

9. Spinach: Ah ! Very famous as Popeye’s food. Most children and adults love spinach and it is made often in many households. Yes, Palak Paneer is quite famous, but if you are bored of it, then make Palak Paneer Roti or Palak Methi na Muthia – Gujarati snack. One serving of this muthia adds on 0.5 mg zinc to your diet.

Palak Methi Na Muthia, Gujarati Recipe

Palak Methi Na Muthia, Gujarati Recipe

10. Cashew nuts: 1/4 cup of cashews, which is actually a handful, provides 1.9 mg of zinc. Truly amazing. However, cashews ae also high in fat. So taking that into consideration, it is suggested to include cashews as a source of zinc occasionally. You can try an interesting subzi like Drumstick and Cashew Curry.

Drumstick and Cashew Curry

Drumstick and Cashew Curry

11. Cocoa Powder: Find it surprising to have cocoa powder on the list of zinc foods? But it is true. Avoid helping yourselves with cocoa based brownies to get zinc and turn to Curd with Honey and Cocoa Powder.

Curd with Honey and Cocoa Powder, For Athletes and Weight Loss

Curd with Honey and Cocoa Powder, For Athletes and Weight Loss

12. Almonds:  This delicately flavoured and versatile nut is available throughout the year to make a healthy and tasty addition to both sweet and savoury dishes. They abound in protein, fiber, zinc, calcium, phosphorus, magnesium and potassium. A handful of almonds in between meals is what we would suggest. But can also use them to make flavourful delicacy like Almond Bhakri. It has no flour at all. Made purely with almonds. Learn how to make it in your own kitchen.

Almond Bhakri, Gluten Free Almond Bhakri

Almond Bhakri, Gluten Free Almond Bhakri

13. Walnuts: Well-known as a brain boosting nut, it has many benefits. Brimming with protein, zinc, calcium, potassium, phosphorus, magnesium and B vitamins, it can help in many bodily functions right from helping in energy metabolism to promoting cell growth. Use whole wheat flour along with all zinc rich nuts to make Date Pancakes.

Date Pancakes, Low Salt for High Blood Pressure

Date Pancakes, Low Salt for High Blood Pressure

14. Bajra: Bajra is one of the healthiest ingredient when we talk about whole grains. It is rich in iron and protein – 2 key nutrients needed for proper blood circulation. Make a habit to have bajra at least once in 4 to 5 days. Whole bajra is the best, but you can also use its flour along with some greens to make rotis. Try Bajra Onion Muthia for breakfast or snacks.

Bajra Onion Muthia, Bajra Onion Kadhai Muthia

Bajra Onion Muthia, Bajra Onion Kadhai Muthia

15. Jowar: Jowar is one of the top cereal crops in the world, along with wheat, oats, corn and barley.

It is gluten-free, beneficial for diabetics, gets absorbed slowly in the blood because it is a complex carbohydrate and it reduces oxidative damage in the body. What more can you ask for a grain to qualify as nourishing. Try the Jowar Palak Appe – a low oil South Indian Snack.

Jowar Palak Appe

Jowar Palak Appe

16. Ragi: Chock-full of healthy ingredients like fibre-rich wheat flour and calcium and zinc rich ragi flour and sesame, the Nachni Sesame Khakhra is an ideal snack for growing kids and adults to carry to school and work. Regain your bone strength and improve your immunity with this snack.

Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )

Nachni Sesame Khakhra ( Iron and Calcium Rich Recipe )

17. Moong: Most Indian kitchens stock up moong. They are generally eaten either whole or as moong sprouts, either in raw, soaked or boiled form. Moong beans are used to make salads, soups, subzis, and other delicious dishes. The process sprouting increases its nutrient content manifold. Learn How to Make Moong Sprouts in a step-by-manner with photos. Use them further to make a snack – Moong Sprouts Korma.

How To Sprout Moong, Mung Beans

How To Sprout Moong, Mung Beans

18. Rajma: Rajma Salad is a fairly quick fix salad to make, once the rajma has been soaked and cooked. With all the other veggies in this recipe, you are sure to get your dose of other nutrients including zinc along with antioxidants to protect the cells of your body.  Use olive oil in the dressing of this salad, to gain in MUFA (Mono Unsaturated Fatty Acids).

Rajma Salad Healthy Rajma Salad
Rajma Salad Healthy Rajma Salad

19. Urad Dal: Skinned and split urad dal is creamy white and somewhat bland. It takes up the flavours of any masala very well.

While it is used in tempering in most South Indian dishes, it can be used as a main ingredient too. Urad Dal with Spinach is a classic example of zinc rich delicacy. Simple masalas and and every day fare, this recipe can be served with chapatis.

Urad Dal with Spinach, Healthy Urad Dal with Spinach

Urad Dal with Spinach, Healthy Urad Dal with Spinach

20. Chana Dal: Indians often grind chana dal to make its flour called besan (Bengal gram flour). Chana in its split form can also be used in cooking. We are not talking about Chana Dal bhajia and Chana Dal Sheera. Instead opt for a tava cooked version of Chana Dal Seekh Kebab. Excitingly flavoured with mint, green chillies and spice powders, it can be served as a healthy starter.

Chana Dal Seekh Kebab Or How To Make Seekh Kebab Recipe

Chana Dal Seekh Kebab Or How To Make Seekh Kebab Recipe

21. Masoor Dal: Masoor Dal is known to be one of the most easilt digestible dals. Masoor Dal and Palak Khichdi makes an exciting one dish dinner idea. There is nothing more soothing than a bowl of hot khichdi on a cold day. Serve it with a bowl of salad to make up for fiber and antioxidant intake also.

Masoor Dal and Palak Khichdi

Masoor Dal and Palak Khichdi

22. Toovar Dal: Make the bland toovar dal more interesting by cooking it in the form of Masalawali Toovar Dal. A dal with a lip-smacking flavour that lingers on your taste buds, the hare lehsun toovar dal recipe would be a good dish to prepare when green garlic is in season. Sprinkle a tbsp. of wheat germ on the dal to enhance its zinc content further.

Hare Lehsun ki Toovar Dal

Hare Lehsun ki Toovar Dal

Top up your zinc today.

Top 22 Indian Veg Food Sources of Zinc

1. Pumpkin Seeds 12. Almonds
2. Dark Chocolate 13. Walnuts
3. Kabuli Chana 14. Bajra
4. Wheat Germ 15. Jowar
5. Sesame Seeds 16. Ragi
6. Garlic 17. Moong
7. Curd 18. Rajma
8. Mushroom 19. Urad Dal
9. Spinach 20. Chana Dal
10. Cashews 21. Masoor Dal
11. Cocoa Powder 22. Toovar Dal

Top 22 Veg Food Sources of Zinc

Enjoy our collection of Zinc rich recipes below.

top 22 indian veg food sources of zinc

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roasted pumpkin seeds recipe | how to roast pumpkin seeds | benefits of pumpkin seeds | easy roasted pumpkin seeds are a healthy addition to your daily meals. Learn how to roast pumpkin seeds. To make roasted pumpkin seeds, put the pumpkin seeds in a small non-stick pan. Dry roast them on a medium flame for 3 minutes, make sure you stir it occasionally. Cool them completely on a big plate. Store in an air-tight container. Use as required. Experience the goodness of pumpkin seeds in a delectable easy roasted pumpkin seeds form! This recipe shows you how to roast pumpkin seeds, which not only enhances their flavour but also makes them easy to use. The benefits of benefits of pumpkin seeds are immense. Pumpkin seeds help fight cancer and reduce the risk of kidney stones. They are a great source of omega-3 fatty acids, and are known to have other benefits like reducing inflammation, lowering the risk of heart attack and protecting against osteoporosis. Pumpkin seeds are one of the good vegetarian sources of zinc. This is a nutrient which helps in building immunity and fighting various diseases. Zinc is also necessary to add glow to our skin. Learn how to roast pumpkin seeds. Keep some roasted pumpkin seeds handy in a dry, airtight container, and try to include around 2 tbsp per day in your diet. Now, you can just sprinkle them on your soups, salads and raitas or give your smoothies and juices a crunchy twist! Tips for roasted pumpkin seeds. 1. Buy fresh pumpkin seeds. Check the date before buying. 2. Roast them only on a medium flame, so they do not burn and get roasted till crisp. 3. Cool them completely before storing. If there is any heat remaining while storing, they might lose their crispness. Enjoy roasted pumpkin seeds recipe | how to roast pumpkin seeds | benefits of pumpkin seeds | easy roasted pumpkin seeds | with recipe below.
2.  
 by Tarla Dalal
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The Palak Raita with Onions and Tomatoes is a vibrant gastronomic treat, that is visually very appealing too. The bowl features a splash of colours like green and red, and a burst of flavours from black salt, onions and tomatoes. The raita is so simple to make, yet tastes very refreshing. It has no masala powders, but the tinge of black salt works well with the onions and tomatoes to boost the flavour of the palak raita. Onions also give it an exciting crunch, while tomatoes share their tanginess. Serve this awesome raita chilled. Makes a fiting accompaniment to rotis like Multigrain Garlic Roti , Stuffed Bajra Roti , Jowar Methi Roti , Jowar Bajre Ki Roti and parathas like Green Pea Parathas and Paneer Paratha .
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ragi rava upma recipe | healthy nachni upma | ragi suji upma for breakfast | healthy breakfast recipe | with 20 amazing images. Ragi upma is a quick to make breakfast which gains you few nutrients as well. This healthy nachni upma is comparatively a healthier option than semolina upma. Learn how to make ragi suji upma for breakfast. To make this ragi rava upma, you need to dry roast the ragi flour and semolina first. They are in the ratio of 2:1. The next step is to make a tempering of hot oil, mustard seeds, curry leaves and asafoetida and then sauté the onions in it. Add the carrots and cook them for about a minute. Then add the roasted ragi-suji mixture along with salt and cook for 2 minutes so all the ingredients mix well. Finally add water and stir it continuously in one direction. Cook it for 2 to 3 minutes. Add coriander and keep it aside for 2 minutes. Healthy breakfast recipe is ready for serving. When you want to have a healthy yet easy breakfast, ragi suji upma is the answer. This is a healthier option than a upma made solely of semolina. Rava is partially refined and thus devoid of some nutrients. Ragi or red millet flour, on the other hand, is so full of fibre and iron, thus making this a super-nutritious dish. So, although the colour of this upma is not so appealing, its nutrient quotient is, making it a must-try. Iron is a much needed nutrient to build your hemoglobin reserve. A serving of this healthy nachni upma fulfils 10% off your daily requirement of this nutrient. When mixing after adding water, use a whisk to avoid any unnecessary lump formation. Make sure you serve ragi upma immediately or else it will turn lumpy. Enjoy ragi rava upma recipe | healthy nachni upma | ragi suji upma for breakfast | healthy breakfast recipe | with step by step photos.
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healthy mushroom soup recipe | mushroom soup for diabetes | mushroom soup without cream | simple and easy Indian style mushroom soup | Indian style mushroom soup is a complete low carb, weight loss soup which can be relished at any time. Learn how to make simple and easy mushroom soup Indian style. To make healthy mushroom soup. Heat the oil in a deep non-stick pan, add the onions and sauté on a medium flame for 1 minute. Add the whole wheat flour, mushrooms and 1 cup of water, mix well and cook on a medium flame for 5 to 6 minutes. Remove from the flame and allow the mixture to cool completely. Once cooled, combine the mushroom mixture and milk and blend in a mixer till smooth. Transfer the mixture into the same deep non-stick pan, add the salt, pepper and 1 cup of water, mix well and cook on a medium flame for 2 to 3 minutes, while stirring occasionally. Serve immediately. Who can refuse a cup of soothing mushroom soup for diabetes! And if you were told that it is a healthy version, you would enjoy it all the more. Mushrooms have a low carbohydrate level, and hence a low glycemic index too, which makes it a helpful ingredient for diabetics. Being rich in potassium, mushrooms also keep blood pressure under control, making it doubly beneficial. They help to maintain heart beat too. Women with PCOS for weight loss can relish this soup without guilt. So why not try simple and easy mushroom soup Indian style at least once? Further, by using whole wheat flour as a thickening agent along with low-fat milk as the base of mushroom soup without cream, we have also taken the guilt off the creaminess! Tips for healthy mushroom soup. 1. Choose low-fat milk if you have been advised to restrict the amount of fat. 2. Serve this soup immediately to relish its best flavours and texture. Enjoy healthy mushroom soup recipe | mushroom soup for diabetes | mushroom soup without cream | simple and easy Indian style mushroom soup | with recipe below.
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flax seeds with curd and honey recipe | flax seeds with curd and strawberry | flax seeds with curd | best way to eat flax seeds | with 13 amazing images. flax seeds with curd is a good in-between Indian snack option for healthy individuals as well weight watchers. Learn best way to eat flax seeds. To make flax seeds with curd and honey, combine powdered flaxseeds, curd and honey in a deep bowl and mix well. Serve immediately. Many of us are aware of the health benefits of flax seeds, but are always wondering on the best way to include flax seeds in the diet. Here, we suggest one of the simplest ways to enjoy flax seeds. Just mix it with curds and honey. Not only do you get a flavourful snack, but you can also harness the goodness of curds, which is loaded with good fats and proteins, calcium and vitamin D. Curds is also a great help when it comes to improving digestion. This wonder seed is a treasure trove of omega-3 fatty acids , which help stabilise cell walls and reduce inflammation. Flax seeds also have a unique blend of soluble fiber that binds with food to optimise the digestive process. Addition of honey in flax seeds with curd and honey, gives this recipe a soft and sweet flavour. Diabetics, weight-watchers and heart patients can indulge in this flax seeds with curd and strawberry. They can avoid the use of honey and instead mix it with chopped strawberries, for an added antioxidant touch. They can make their choice between full fat curd or low fat curd. Learn how to make low fat curd at home. Tips for flax seeds with curd and honey. Have the Flax Seeds with Curd and Honey as soon as you mix the ingredients together. Learn to make flax seeds with curd and honey recipe | flax seeds with curd and strawberry | flax seeds with curd | best way to eat flax seeds | with step by step photos below.
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A perfect combination of sprouted kabuli chana and palak that will tickle your taste buds, and keep your protein , calcium and iron levels up too. This Sprouted Kabuli Chana and Palak has a very unique taste and mouth-feel because the gravy is made of sautéed brinjals and tomatoes perked up with a masaledar paste of onions, garlic and ginger. The thoughtful combination of ingredients also makes this dish rich in folic acid. Relish it hot with whole wheat phulkas for a nutritious and satisfying meal.
7.  
 by Tarla Dalal
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rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with amazing 20 images. Rajma is one of the most popular dishes in North India. In this authentic Punjabi rajma delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too. Filling and nutritious, Rajma turns out beautifully when the Rajma is cooked in a thick tomato pulp with only basic spices. This Rajma is a favourite in Punjab and very popular amongst all age groups. My kids love Punjabi Rajma with some ladi pav and loads of raw onions on the side. Every Indian household has its own version of Rajma and this is our version of it. The method of making authentic Punjabi rajma is simple and if you have rajma soaked in advance you can prepare rajma super quickly. To make rajma, pressure cook soaked rajma for 3 whistles and do not drain the water and keep aside. Further, combine the green chillies, ginger and garlic in a mortal pestle (khalbhatta) and pound to a coarse paste, this freshly pounded ginger, garlic and green chillies will make the rajma more flavourful. Heat the oil and butter in a deep non-stick pan and add the cumin seeds. Add the onions and sauté on a medium flame for 2 minutes. Add the green chilli-garlic-ginger coarse paste and tomatoes, mix well and cook for 3 minutes. Add the chilli powder, coriander powder, turmeric powder, garam masala. Add the rajma along with the water, mix well and cook on a medium flame for 5 to 7 minutes, while mashing it lightly with a potato masher, while stirring occasionally. Add the dried fenugreek leaves and crush them between your palm to extract flavor and add fresh cream which will give rajma a creamy texture and mix well. Our authentic Punjabi rajma is ready to be relished!! However, you will be surprised to see that all these are everyday ingredients, which you do not have to go shopping for! Two final strokes that make this Punjabi kidney bean curry the rich delight that it is, are fresh cream and dried fenugreek leaves. I usually make rajma once a week for any meal of the day. Let’s see why we call this a healthy rajma recipe. Yes, the recipe does have some fresh cream and butter and they are healthy fats. The main ingredient rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. You can have Punjabi kidney bean curry with any Indian bread or rice. Enjoy rajma recipe |Punjabi kidney bean curry |authentic Punjabi rajma | healthy rajma recipe | with detailed step by step photos and video below.
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mixed dal palak recipe | easy dal palak | healthy mixed dal with spinach | dal palak dhaba style | mixed dal with spinach and kabuli chana is a simple, everyday dal which can be relished by people of all ages. Learn how to make mixed dal with spinach. When mixed dal with spinach is further augmented by kabuli chana and spinach to make mixed dal with spinach, the experience gets richer. Cabbage and tomatoes give the dal crunch and tang, while a rich paste of cashews, coconut and spices gives the mixed dal with spinach and kabuli chana an irresistible taste and texture too. To make mixed dal palak, combine chana dal, masoor dal and yellow moong dal and soak them in enough water for 2 hours and pressure cook them till done. Meanwhile make a paste of cashews, coconut, Kashmiri chillies, coriander seeds, cloves, poppy seeds and little oil. Heat the oil and fry this paste for a minute. Add tomatoes and cook them for 2 minutes. Then cook cabbage and spinach for 3 to 4 minutes. Finally add the cooked dal, salt and little sugar and cook for another 2 minutes. Add lemon juice to balance the taste, mix well and serve hot. Even if it is prepared using the same procedure adopted for individual dals, a mixture of dals always results in a different texture, aroma and flavour resulting from the synergy of the mix. That’s why this easy dal palak is so unique. Tips for mixed dal palak. 1. Soak the dals for sure so pressure cooking time is reduced. 2. Do not over cook spinach, else you will lose its green colour. 3. Make the paste with the exact amount of each ingredient to experience the true dal palak dhaba style. See why this is a healthy mixed dal with spinach? See Spinach is a good source of iron, while the dals lend good amounts of protein. You can use slightly less oil in the tempering of easy dal palak to make it healthier. Serve this dal palak dhaba style with phulka or roti. Enjoy mixed dal palak recipe | easy dal palak | healthy mixed dal with spinach | dal palak dhaba style | with video below.
9.  
 by Tarla Dalal
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palak masoor dal recipe | low calorie healthy palak masoor dal | masoor dal with spinach | spinach with masoor dal | with 30 amazing images Bored of having the usual dal for your everyday meal try our palak masoor dal recipe, the unbeatable combination of masoor dal with spinach nourishes your body with proteins, iron and folic acid. The palak masoor dal recipe is extremely quick and easy to cook and also the preparation doesn't take much time as you do not require to chop much vegetables. To make low cholesterol palak masoor dal, wash and soak the masoor dal in enough water for an hour. Drain and discard the water. Combine the masoor dal, ginger-green chilli paste, turmeric powder and 2 cups of water in a pressure cooker and pressure cook for 2 whistles. The process of adding green chilli paste will give a unique and amazing flavour to our palak masoor dal. Further, heat the oil in a deep non-stick pan, add the cumin seeds and the cardamom. When the seeds crackle, add the asafoetida, dry red chillies, curry leaves and garlic and sauté on a medium flame for a few seconds. Asafoetida is important as dals and pulses are hard to digest and it will help in digesting them. Add the cooked dal mixture, tamarind pulp, 1 cup of water, spinach and salt, mix well and cook on a medium flame for 1 to 2 minutes, while stirring occasionally. Our palak with masoor dal is ready to be relished. Tamarind pulp lends a nice tangy flavour to the dal. Needless to add, this is a super-healthy low calorie healthy palak masoor dal as protein-rich dals are an indispensable part of our daily diet! A fragrant spinach and lentil preparation made without the use of any calorie-laden ingredients. Enjoy this low calorie healthy palak masoor dal with phulkas or parathas made on a non-stick pan by only brushing the parathas with oil and not adding extra oil to cook them. Do remember not to overcook this palak masoor dal as the spinach tends to discolour If you like palak masoor dal then do check out our recipes using masoor dal, it has recipes for snacks, soups, main course etc. Enjoy palak masoor dal recipe | low calorie healthy palak masoor dal | masoor dal with spinach | spinach with masoor dal | with detailed step by step photos and video below.
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masoor dal soup recipe | masoor dal curry soup | healthy lentil soup | protein rich masoor dal soup for weight loss | with 23 amazing images. masoor dal soup recipe | masoor dal curry soup | healthy lentil soup | protein rich masoor dal soup for weight loss is very satiating and comforting. Learn how to make healthy lentil soup. To make masoor dal soup, heat the oil in a pressure cooker, add the onions and sauté on a medium flame for a 1 to 2 minutes. Add the garlic and chilli powder and sauté on a medium flame for a few more minutes. Add the masoor dal and tomatoes and saute for 1 to 2 minutes. Add the salt, mix well and saute for 1 more minute. Add 2½ cups of water, mix well and pressure cook for 2 whistles. Allow the steam to escape before opening the lid. Blend the mixture to a smooth puree and then strain using a sieve. Transfer to a pan and boil for 5 to 7 minutes. Serve the Masoor Dal Curry Soup hot garnished with rice and lemon wedges. Masoor dal curry soup, there is nothing more soothing than a bowl of this protein-rich curry soup on a cold day. Along with calcium from the masoor dal, this soup is beneficial to build strong bones. Being rich in fibre, the healthy lentil soup, is very satiating and thus a wise choice for obesity. We have not strained the soup, so most of the fibre remains intact. Diabetics and heart patients too can include this nourishing, thick, creamy and wholesome soup in their diet along with some healthy snacks like Grilled Mushrooms and Grilled Broccoli. Onions, garlic and tomatoes add a dose of antioxidants like quercetin, allicin and lycopene respectively to this protein rich masoor dal soup for weight loss. These antioxidants help to ward off the harmful free radicals from the body, reduce inflammation and delay the onset of other chronic diseases. Health Tips for masoor dal soup. 1. For all the health conscious, we recommend reducing the oil from 1 tbsp to 2 tsp. 2. Avoid serving the soup with rice. Enjoy masoor dal soup recipe | masoor dal curry soup | healthy lentil soup | protein rich masoor dal soup for weight loss | with step by step photos.
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Reviews

Top 22 Indian Veg Food Sources of Zinc
5
 on 27 Apr 21 01:09 PM


Kim it is very helpful know about our food. Thanks a lot for giving details about zinc containing fruits and vegetables.
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Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Reply
27 Apr 21 02:50 PM
Top 22 Indian Veg Food Sources of Zinc
5
 on 06 Apr 21 07:40 PM


Very informative article on zinc rich foods. Very helpful.Thank you
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Tarla Dalal    Thanks for the feedback.
Reply
08 Apr 21 08:36 AM
Top 22 Indian Veg Food Sources of Zinc
5
 on 30 Dec 20 09:42 AM


Hi.. thanks for sharing knowledge of zinc''s role in a healthy diet .I hope you will share more info of zinc food. thanks again.
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Tarla Dalal    Thank you for your kind words. Please keep trying more recipes and sharing your comments with us.
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30 Dec 20 08:44 PM