268 Iron Rich Indian Recipes

Iron Rich Vegetarian Diet

See our collection of Iron rich vegetarian recipes across India. 

Why is Iron important?

Iron is an important nutrient in out body. It helps our cells ‘breathe’. Iron (haeme) works with a protein (globin) to make hemoglobin in the red blood cells (RBC). The main function of haemoglobin is to carry oxygen to each and every cell of our body. Think of our blood stream as a highway and iron (present in haemoglobin) as a vehicle that carries oxygen from our lungs to the cells which need oxygen. Thus it is very easy to see why iron is vital for life.

Red Blood Cell (RBC)

How Much Iron do We Need?

The amount of iron we need depends on our age, gender and activity level. While the infants need 9 mg/ day, kids in the age group of 4-6 years need 13 mg/ day and 7 to 9 years require 16 mg/day – for their rapid growth and development. Boys and girls between the age of 10 to 12 years need approx. 21 to 32 mg/ day for maintaining their iron stores and haemoglobin levels.

An adult man’s need of iron is 28 mg/day, while a woman needs a little more i.e. 30 mg/day. This increased need for iron in a women is firstly because of the child bearing age and also to cover the losses from menstruation.

What is Iron Deficiency?

Iron deficiency is a condition where a person has inadequate stores of iron to meet body’s demands. It’s a condition where there is a decrease in the amount of red blood cells in the blood leading to too little iron. This is termed as “anemia’.

Symptoms of Iron Deficiency

Anemia is a silent attacker. Often we are not aware that we are suffering from it. Its main symptoms include…

1.    Constant fatigue

2.   Pale and dull skin

3.   Tongue appears redder than usual

4.   Minor breathlessness

5.    Poor concentration

6.   Loss of appetite

Iron Rich Diet, Tackling Iron Deficiency Anemia with Diet

“If you don’t eat enough leafy vegetables and greens, you will become weak and tired. There won’t be enough blood, and you will look pale and anaemic,” is something we have grown up hearing right from our childhood. Be it mom or be it grandma, they have always painted a very green and leafy picture of iron!

There is no doubt that green leafy veggies, especially spinach, are a great source of iron, but there is much more to it. Cereals like ragi and bajra, dals and pulses, nuts like walnuts and almonds, and oil seeds like garden cress seeds and sesame seeds, are fantastic sources of iron too.

For example, 1 tbsp of garden cress seeds (approx. 12 grams) yields 12 mg of iron which is approx. 40% of a days need of iron of an adult woman. Similarly 100 grams of matki (approx 1/2 cup) yields 9.5 mg of iron which about 32% of days need of iron of an adult woman.

Amongst green leafy vegetables, the not so commonly used cauliflower greens tops the chart of iron rich foods. 1 cup of chopped cauliflower greens yields about 10 mg of iron which is about 33% of days need of iron of an adult woman. Refer to our complete list of 35 Iron Rich Foods.

Top 35 Sources of Iron Rich Vegetarian Foods

For a complete list of the best sources of iron rich Indian foods, check out our detailed guide: 35 powerful sources of iron rich Indian foods.

spinach roti recipe | palak roti | iron rich palak roti | healthy whole wheat spinach roti | Indian spinach flatbread |

Two spinach rotis  delivers 60% folic acid, 100% vitamin A, 20% iron, 18% calcium, 26% fibre of your Recommended Dietary Allowance ( RDA).

mixed sprouts wrap |  healthy vegetable mixed sprouts wrap for diabetes, heart, iron, protein, calcium rich | 

Mixed sprouts wrap is a nutritious and balanced option that can be suitable for diabetics, heart patients, and overweight individuals when prepared as described, because it uses boiled mixed sprouts, paneer, low-fat curd, mint, and whole wheat rotis, all of which provide protein, fiber, and healthy fats that help maintain steady blood sugar and support heart health.

Iron Rich Indian Breakfast

Iron rich breakfat. Cooked in interesting ways, these provide variety and many tasty means to building iron stores and raise haemoglobin levels. Begin with a healthy Indian breakfast which provide enough calories, protein and iron. You need not go out of your way to cook exclusive meals.

Palak pudina juice for weight loss is a health concoction which can be relished early morning or in between meals. The bright green colour of Healthy Indian green juice is so appealing that it can lure anyone. Spinach, mint and coriander – all the greens are a very good source of iron . This key nutrient helps to supply oxygen and other nutrients to all parts of the body and thus avoid fatigue setting in. A glass of this healthy Indian green juice early morning is sure to keep you fresh through the day.  One serving of palak pudina juice for weight loss delivers 47% folic acid, 86% vitamin A, 70% Vitamin C, 16% Calcium, 15% Iron of your Recommended Dietary Allowance ( RDA).

spinach and mint juice recipe | palak pudina juice for weight loss recipe | healthy Indian green juice | weight loss drink with spinach | weight loss spinach juice

And when you have time on hand make these unique but enormously rich in iron khakhras  and carry them to work – Quinoa red Chawli leaves Khakhra. 3 khakhras in breakfast will fulfil 9% of your daily iron requirement.

apple and banana steel cut oats recipe | vegan banana apple steel cut oatmeal with almond milk| healthy Indian apple and banana steel cut oats | One serving of apple and banana steel cut oats provides 9% iron,  24% Calcium , 15% of protein of your recommended dietary allowance (RDA).

cauliflower greens and besan muthia recipe | phool gobhi besan muthia | Indian style steamed muthia | healthy breakfast |  One serving of cauliflower greens and besan muthia recipe  delivers 23% folic acid, 20% iron , 27% fiber of your Recommended Dietary Allowance ( RDA).

Top 10 Most Popular Iron-Rich Indian Vegetarian Recipes to Fight Anemia Naturally

Looking to boost your iron levels the tasty Indian way? These 10 reader-favorite recipes from Tarla Dalal use powerhouse ingredients like garden cress seeds (halim), spinach (palak), lentils, bajra, jowar, ragi, and more. They’re easy to make, delicious, and have helped thousands increase their energy and haemoglobin levels.

Whether you want a sweet treat (Halim Ladoo), everyday dal (Palak Toovar Dal), comforting roti (Bajra Roti or Multigrain Roti), or a quick morning drink (Spinach Mint Juice) — these are the most loved and most viewed iron-rich vegetarian dishes on the site.

Click any recipe above to see step-by-step photos, videos, exact nutrition info, and tips to maximize iron absorption (hint: always pair with vitamin C!).

Want more? Explore the full collection of 268 Iron Rich Indian Recipes here: → 268 Iron Rich Recipes

Each recipe is highly rated (mostly 4.8–5.0 stars), widely viewed, and uses powerhouse iron ingredients like spinach, lentils, millets, garden cress seeds, and more.

1. Halim Ladoo (Garden Cress Seeds Laddu) One of the highest-iron single-ingredient sweets in Indian cuisine.View Recipe →
2. Aloo Palak (Punjabi Style Spinach & Potato Sabzi) Classic comfort food combining spinach + potatoes — loved across India. View Recipe →
3. Bajra Roti (Pearl Millet Flatbread) Traditional Rajasthani roti — very high in iron and extremely popular in winter. View Recipe →
4. Cream of Spinach Soup (Palak Soup) Restaurant-style creamy soup that’s surprisingly easy and iron-packed.View Recipe →
5. Multigrain Roti (Mix 5 Flour Chapati) Super-nutritious roti made with jowar, bajra, ragi, nachni & whole wheat.View Recipe →
6. Corn Palak Sabzi (Sweet Corn Spinach Sabzi) Colorful, tasty, and a great way to sneak more spinach into daily meals. View Recipe →
7. Oats Moong Dal Tikki Healthy, protein + iron-rich patties — perfect as snack or burger patty. View Recipe →
8. Palak Toovar Dal (Spinach Pigeon Pea Dal) Everyday comforting dal with spinach — pressure-cooker friendly.View Recipe →
9. Jowar Methi Roti (Sorghum Fenugreek Flatbread) Very high iron combo — popular among people managing anemia. View Recipe →
10. Spinach and Mint Juice (Palak Pudina Juice) Quick morning detox drink that delivers excellent iron + vitamin C for better absorption. View Recipe →
     

Iron Rich Recipes for Lunch and Dinner

Iron rich recipes for lunch and dinner. We have enough surprises for main meals too. Firstly since the staple includes rotis, parathas and rice, try and stock up your pantry with whole bajra, nachni, jowar, chana dal and their flours.

These will help you build your iron reserves. Use whole bajra to make Bajra, Whole Moong and Green Pea Khichdi and its flour to make a mouth-watering delicacy like Bajra and Cauliflower Roti. Nachni is another grain which is a must to be included in an iron rich diet. While not universally very popular, this grain helps build haemoglobin reserves. 

palak bajra khichdi recipe | bajra moong dal khichdi | healthy bajra khichdi | with 20 amazing images. Stuffed to the core with iron, this palak bajra khichdiis a treat for elders and the children in the family! Bajra itself is a very good source of iron… It has further been enriched with iron by combining it with moong dal and spinach. This bajra moong dal khichdi is a real treat to overcome anemia. One serving of palak bajra khichdi gives 20% iron, 21% protein, 25% fiber, 28% Vitamin A, 43% folic acid, 18% zinc  of your Recommended Dietary Allowance ( RDA).

palak urad dal sabzi recipe | urad dal with spinach | healthy urad palak dal | palak dal | One serving of palak urad dal sabzi  delivers 63% folic acid, 30% vitamin B1, 26% protein, 44% Vitamin  A, 16% iron, 26%. calcium  of your Recommended Dietary Allowance ( RDA).

masoor dal with spinach recipe | protein rich dal| dal palak | One serving of masoor dal with spinach delivers 21% folic acid, 20% vitamin B1, 19% protein, 24% fiber, 24% Vitamin A, 17& iron  of your Recommended Dietary Allowance ( RDA).

Iron Rich Snacks

Snacks are loved by all… hence we have a huge collection for you to dig into and choose the option you would love to indulge into. Mixed Sprouts and Chana Dal Tikki, Ragi Upma, Cauliflower Greens and Besan Muthia, Buckwheat Dhoklas, Moong Dal and Cauliflower Greens Appe and so on…. A variety of sprouts and greens have been used in these recipes. Check out this section for more recipes….

healthy buckwheat dhokla recipe | kuttu dhokla | high fibre buckwheat dhokla | healthy dhokla - breakfast recipe |  One serving of buckwheat dhokla is 5 pieces, gives iron 26% of your Recommended Dietary Allowance ( RDA).https://www.tarladalal.com/buckwheat-dhoklas-5282r

Sip on Halim Water for Enhanced Iron Reserves

Another best way to top up your iron stores is to sip on Halim Water in between meals. Halim, also called as garden cress seeds, is an extremely rich source of iron. All you need to do is just soak the seeds in water for 2 hours, add lemon juice to it and mix it well and enjoy it…

Lemon juice is added as it is a very good source of vitamin  C – a vitamin which helps in the absorption on iron. Remember to add vitamin C just before drinking, as it is a volatile nutrient and some amount is lost on exposure to air.

halim drink recipe | garden cress seed with lemon juice recipe | iron rich garden cress seed | how to make halim drink recipe |

Iron rich rotis and parathas

cauliflower greens paratha recipe | healthy cauliflower greens paratha |  iron rich paratha |  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 .  2 cauliflower greens parathas provide 48% iron, 20% protein, 24% calcium and 40% Vitamin B1 of you daily RDA.

bajra roti recipe | bajre ki roti | healthy pearl millet roti | Rajasthani bajra roti | Sajje Roti | 2 bajra rotis provide 20% iron, 12% protein, 23% fiber and 20% Vitamin B1 of you daily RDA. 

Iron rich Indian salads

matki salad recipe | healthy sprouts salad | easy sprouts salad | how to make healthy moth bean salad recipe | One serving of matki salad delivers 18% iron, 16% calcium, 16% protein of your Recommended Dietary Allowance ( RDA).

Junk Foods made Iron Rich

With the recipes in this section you will overcome the notion that all junk foods are devoid of nutrients. We have catered to those who wish to enjoy junk foods in a healthy way.

Yes, you can build iron stores and prevent anemia with delicacies like Whole Wheat Spaghetti in Spinach Sauce and Methi and Moong Sprouts Wrap.  These are truly remarkable and a must try for all those who love variety in their meals.

methi and moong sprouts wrap recipe | sprouted moong wrap | sprouted moong roll for weight loss | healthy Indian wrap for diabetes | One methi and moong sprouts wrap  gives 9% iron, 16% protein, 53% folic acid, 23% calcium of your Recommended Dietary Allowance ( RDA).

methi and moong sprouts wrap recipe | sprouted moong wrap | sprouted moong roll for weight loss | healthy Indian wrap for diabetes

Pump up your iron levels with these wholesome recipes and bubble up with energy all day long!

FAQs

1. What are the best iron-rich vegetarian foods in Indian cuisine?  
Common and powerful sources include garden cress seeds (halim), spinach (palak), lentils (masoor, moong, chana dal), ragi (finger millet), bajra (pearl millet), jowar, amaranth (rajgira), sesame seeds (til), dry dates (kharek), and cauliflower greens. These ingredients form the base of most iron-rich Indian recipes.

2. How much iron does an adult woman need daily?  
An average adult woman needs about 30 mg of iron per day (higher during pregnancy or menstruation). One serving of halim laddoo or 2–3 bajra rotis can provide 15–40% of this daily requirement.

3. Can vegetarians get enough iron from food alone?  
Yes! Plant-based iron (non-heme) is well absorbed when combined with vitamin C-rich foods like lemon, amla, tomatoes, or capsicum. That’s why many recipes here include lemon juice, tomatoes, or curd.

4. Which recipes are best for fighting anemia?  
Top choices include Halim Laddoo, Palak Toovar Dal, Jowar Methi Roti, Bajra Roti, Mixed Sprouts Wrap, Cauliflower Greens Paratha, and Spinach and Mint Juice. These are nutrient-dense and easy to include daily.

5. Are these recipes suitable for pregnant women?  
Most recipes here are excellent for pregnancy as they provide iron, folic acid, protein, and fiber. However, always consult your doctor before making major diet changes, especially if you have severe anemia.

6. How can I improve iron absorption from these vegetarian recipes?  
Add a source of vitamin C (lemon juice, amla, oranges) to every meal. Avoid drinking tea or coffee during or right after meals, as they contain tannins that reduce iron absorption.

7. Are these recipes diabetic-friendly?  
Many are – especially those using whole grains (bajra, jowar, ragi), sprouts, and low-glycemic vegetables. Recipes like Multigrain Roti, Oats Moong Dal Tikki, and Palak Bajra Khichdi are popular among people managing diabetes.

8. Can kids eat these iron-rich recipes?  
Absolutely! Dishes like Halim Laddoo, Spinach Roti, Corn Palak Sabzi, Oats Moong Dal Tikki, and Palak Toovar Dal are kid-friendly, tasty, and help prevent iron deficiency in growing children.

9. How often should I eat iron-rich foods?  
Aim for at least one iron-rich food in every main meal (breakfast, lunch, dinner). Including 2–3 servings daily (along with vitamin C) helps maintain healthy iron levels over time.

10. Where can I find more iron-rich recipe ideas?  
Explore our full collection of 268 Iron Rich Indian Recipes right here on the page. You’ll also find sections for breakfast, rotis, snacks, salads, and more – all vegetarian and easy to prepare.

Enjoy our Iron rich recipes and other Iron rich recipe articles given below. 

Follow our iron recipe Indian articles to improve the quality of your life. Eating iron rich foods is important for living a healthy life. Iron is essential for carrying oxygen throughout the body, and it helps to prevent anemia. Anemia can cause fatigue, shortness of breath, and other health problems encountered by many. By eating iron rich foods, you can improve your energy levels, boost your immune system, and reduce your risk of developing anemia.

Tarladalal.com has spent over 20 years researching healthy Indian recipes. We would love to have your comments on this article.

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