Iron Rich Indian vegetarian foods for Pregnancy | Indian Vegetarian Recipes for Pregnancy to Boost Iron | Haemoglobin rich foods during pregnancy |

Iron Rich Indian foods for Pregnancy, Hemoglobin rich foods during pregnancy.  Iron is one of the most important minerals required during pregnancy. The requirements of iron increase by 14mg/day which can be attributed to achieve adequate iron to transfer to the growing fetus, increase in maternal blood volume and loss of iron through skin and sweat. Iron requirement increases in the second and third trimester. Iron should be consumed in large doses initially also to build up iron stores and protect the depletion of existing stores and prevent iron deficiency anemia in both the mother and fetus.

Top 7 Sources of Iron Rich Foods

1. Garden Cress Seeds : Halim drink recipe is an easy and tasty way to top-up your iron reserves using garden cress seeds. Iron rich garden cress seed is usually combined with lemon juice and water and served. Learn how to make halim drink recipe at home. 

We have made a tasty halim drink recipe by soaking garden cress seeds in water. Further lemon juice has been added to increase its vitamin C content. The lemon juice not only makes the drink tasty but also gives a good amount of vitamin C, which improves the absorption of iron from this garden cress drink recipe.

2. Turmeric Powder (Haldi) : Warm Honey Lemon Water with Turmeric is a simple detox solution that can be consumed everyday, first thing in the morning.

3. Cauliflower Greens : Cauliflower leaves are nothing but the green leaves that cover the cauliflower and often are sold along with the entire cauliflower.

This healthy cauliflower greens paratha is a tasty breakfast dish and is a wonderful way to start your day. Cauliflower green leaves are full of natural antioxidants that have been shown to help prevent cancer and rich in iron .

4. Cow Pea

5. Beaten Rice

6. Dill (Sheep Leaves)

7. Poppy Seeds (Khus - Khus)

For a detailed list of 35 Iron Rich Foods, Sources of Iron Rich Food

So have no fear and explore all these sources of iron and make up for your heomoglobin throughout the 9 months of gestation.

Iron rich khichdi for pregnancy

bajra whole moong and green pea khichdi | whole moong bajra and green pea khichdi | healthy green pea bajra and whole moong khichdi made without any rice.  One serving of bajra whole moong and green pea khichdi delivers 55% folic acid, 25% fibre,  20% Vitamin B1,  20% Phosphorus  of your Recommended Dietary Allowance ( RDA).

Bajra Whole Moong and Green Pea Khichdi is an excellent choice for those managing diabetes, high cholesterol, hypothyroidism, blood pressure, and even during pregnancy, thanks to its wholesome and nutrient-rich ingredients. Bajra (black millet) is rich in fiber and has a low glycemic index, helping control blood sugar and cholesterol levels. Whole moong (green gram) provides plant-based protein and is easy to digest, while green peas add vitamins, minerals, and antioxidants that support heart health and immunity. The use of minimal oil, restricted salt, and spices like cumin (jeera), turmeric (haldi), and asafoetida (hing)make it light on the stomach yet full of flavor. This comforting khichdi promotes balanced nutrition, helps maintain energy, and supports overall wellness, making it an ideal meal for anyone looking to eat healthy without compromising on taste.

 

Iron Rich sabzi for Pregnancy

When we think of iron we first turn towards green leafy vegetables. In this section, we'll find a wide variety of greens right from common ones like fenugreek, spinach to a few uncommon ones like colocassia leaves and chawli leaves. Chawli Masoor Dal is a recipe which combines the goodness of chawli leaves and masoor dal and is loaded with iron. The vitamin A together with the protein in the dal helps to maintain healthy skin and vision, while the iron keeps anemia at bay. Colocassia Leaves Usli is a unique dry sabzi loaded with protein, fibre, vitamin A, phosphorus and iron. Cauliflower Greens, Methi and Palak Healthy Subzi, Palak Methi and Corn Subzi, Sai Bhaji are a few recipes added to this section after a thorough research, especially for mums-to-be.

sukha moong recipe | Gujarati dry moong rich in protein, fiber, folic acid  | healthy sukha mung for diabetes | dry whole mung sabzi

Sukha Moong Recipe | Gujarati Dry Moong is a nutrient-dense, low-fat, high-protein dish that supports several health conditions while being light and delicious. Made from whole green gram (moong), it is rich in fiber and plant-based protein, which helps regulate blood sugar levels, making it ideal for diabetics. Its low glycemic index and high fiber content aid in weight management and hormonal balance, benefiting those with hypothyroidism. The use of minimal oil and heart-friendly spices like turmeric, cumin, and mustard seeds helps improve cholesterol levels and support heart health. Being naturally low in sodium, it’s also suitable for those managing high blood pressure. Moreover, moong is rich in folate, iron, and antioxidants, which are essential for healthy pregnancy and fetal development. Lightly spiced with turmeric, coriander, and lemon juice, this wholesome Gujarati dish nourishes the body while keeping it light, balanced, and full of flavor. Sukha Moong Recipe gives 14% iron RDA.

Iron Rich snacks for Pregnancy

Cauliflower Greens and Besan Muthia

To your surprise, legumes and pulses are also a fair source of iron. We have explored these beans in various recipes. Sprouted Matki Poha is a protein packed snack loaded with iron and gives about 22% of your daily requirement of iron during pregnancy. Keep this jar snack Methi Crispies handy whenever you feel hunger pangs in the evening. The curd added in it not only improves its texture but also adds taste and mask the bitterness of fenugreek. Enjoy it with your favourite healthy dip. This Spinach Dosa is made healthy by using wheat flour instead of rice. Spinach also is a good contributor of the antioxidant beta-carotene in this recipe.

Iron rich dals for pregnancy

 Palak Chana Dal | healthy spinach chana dal | Indian chana dal palak | zero oil chana dal palak |  One serving of palak chana dal delivers 54% folic acid, 30% vitamin B1, 21% protein, 34% fibre,  18% Vitamin B2, 17% iron, 25% magnesium, 31% phosphorus,  11% zinc of your Recommended Dietary Allowance ( RDA).

Iron rich vegetarian salads for pregnancy

three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad | The three bean salad features an excellent combination of different beans tossed in a tantalizing lemony basil dressing. The beans offer an ideal low-cal way to consume protein and fibre, which will not only aid in weight loss but also help to keep cholesterol under check.

One serving of three bean salad delivers 115% folic acid, 30% vitamin B1, 27% protein, fiber 61%, Phosphorus 43%, magnesium 36%, calcium 22%, iron 20%, Vitamin C 43%  of your Recommended Dietary Allowance ( RDA).

three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad | healthy Indian kidney beans, chick peas and broad field beans salad |

One of the most nutritious beans - chickpeas are rich in iron (15% RDA), protein and folic acid. Curds enrich this tangy Indian chickpea salad with mint dressing with more protein and calcium while coriander and mint increase its vitamin A content. So we have got you a salad with such a combination that is chickpea salad with mint dressing. One serving of Indian chickpea salad for weight loss has 21% calcium, 48% folic acid, 20% Vitamin B1, 15% protein of your Recommended Dietary Allowance ( RDA).

Indian Chickpea Salad for Weight Loss

Enjoy all our Iron Rich Indian foods for Pregnancy, Hemoglobin rich foods during pregnancy and also try our other iron rich recipe categories from the options given below.

Pregnancy Calcium Rich Recipes

Pregnancy Folic Acid Rich Recipes

Pregnancy Vitamin A Rich Recipes

Pregnancy Vitamin B Complex Rich Recipes