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Iron Rich Recipes – Beets, Amaranth, & Ragi Dosa

Iron Rich Recipes – Beets, Amaranth, & Ragi Dosa
October 14, 2018 Nidhi Bansal
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Three Iron rich recipes to make a power meal for a weekend!

We selected and prepared three of our favourite iron rich recipes to make a power meal last weekend! All of the ingredients are absolutely brimming with Minerals, Vitamins, and Antioxidants, and carry a lot of fibre along with. It is vegan and super delicious with the right texture and taste profiles to be taken together as a meal. All the three iron rich recipes are Diabetic friendly, Kids Friendly, good for the digestive system, and also great for expecting mothers or lactating mothers too. Either make them together as we did or you can prepare them individually and then pair up with the appropriate additional foods. Combined together, the three recipes also cover the colours of the rainbow, hence indicating a highly satiating meal with a diverse nutritional profile.

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Beetroot Poriyal – Iron Rich Recipes

This is a delicious recipe for beetroot and treated as a side vegetable dish in India. It can go along with rice, chapati, or dosa. With a slight modification i.e. replacement of curry leaves with coriander leaves (to be added in the end and not at the beginning like curry leaves), this recipe can also be used a spread with bread; for places where curry leaves and coconut are not regularly available. This is slightly sweet in taste and soft (mushy) in texture.

Nutritients

Minerals: Iron, Calcium, Magnesium, Potassium, Sodium

Vitamins: Vitamin A, Vitamin C, Folic Acid

Additional: Fibre, Phytosterols, Omega 3 and Omega 6, Carbohydrates, and some Proteins

Ingredients (Serves 3-4 people)

  • 2 Mid-sized or large beetroots
  • 3-4 tablespoons of Coconut – Freshly grated or desiccated
  • Salt to Taste
  • 1 teaspoon Turmeric
  • A handful of curry leaves
  • 1 tablespoon of  Bengal gram or chana daal
  • 1 tablespoon of urad daal or black lentils
  • 3-4 cloves of garlic
  • 1 tablespoon Coconut Oil
  • 1 teaspoon mustard seeds

Method of Preparation (30 mins)

  1. Wash and grate the beetroot (we used a food processor to chop the beets further into smaller pieces). Add salt and put the grated beetroot to steam for 10-15 mins. We used a pressure cooker to speed up the process.
  2. In a pan heat the coconut oil. Add mustard seeds, chana dal, and urad dal. Let the seeds splutter.
  3. Add garlic and let it turn slightly golden. Add curry leaves (chopped) and Turmeric.
  4. After 2 mins, add the steamed beetroot and grated coconut and let it cook for additional 5-7 mins to get a uniform mix.
  5. Enjoy with your meal!

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Potato with Purple Amaranth (Aloo with Chaulai Saag) – Iron Rich Recipes

It is one of the favourites with my father, an Ayurvedic practitioner. It is frequently made during winters as Chaulai or Amaranthus is available with vegetable vendors. It is highly nutritious can be a meal in itself as it contains pretty much all of the required macro and micronutrients.

Nutritients

Minerals: Iron, Calcium, Magnesium, Potassium, Sodium

Vitamins: Vitamin A, Vitamin C, Folic Acid

Additional: Fibre, Phytosterols, Omega 3 and Omega 6, Carbohydrates, and some Proteins

Ingredients (Serves 3-4 people)

  • 3 Mid-sized or large Potatoes
  • 300 g of Purple Amaranth leaves – Chaulai Saag
  • Salt to Taste
  • 1 teaspoon Turmeric
  • 1 small onion (chopped)
  • 2 cloves of garlic
  • 1 tablespoon Mustard Oil
  • 1 teaspoon mustard seeds

Method of Preparation (30 mins)

  1. Wash and boil the potatoes separately. We used a pressure cooker to speed up the process.
  2. Wash and finely chop the Amaranth leaves.
  3. In a pan heat the mustard oil. Add mustard seeds and let the seeds splutter.
  4. Add onion and garlic and let them turn slightly golden. Add Salt and Turmeric.
  5. Add the Amaranth leaves and let them wilt down (nearly 10 mins).
  6. Add the potatoes and keep the flame (low to medium) on for another 2-3 mins till the ingredients mix uniformly.
  7. Enjoy with your meal!

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Finger Millet Pancake (Ragi Dosa) – Iron Rich Recipes

Ragi or Finger Millet is a highly nutritious pseudo-grain. Rich in proteins, minerals, and fibre – it is one of the most popular foods for babies while weaning them off. There are two ways to prepare the batter for the Dosa (pancake).

  1. Add 6-7 tablespoons of curd/yoghurt to the ragi flour (100g). Add salt to taste. Now add water to this mix and start stirring to obtain a soupy batter. Do not add too much water as it makes the batter runny and hence Dosa would be difficult to make. Add water slowly and keep stirring to obtain a consistent mixture. Basically, when you take 1 spoon of batter and let it fall back in the pot, it should all flow together. Let it sit for 15-30 mins and start making Dosas afterwards.
  2. Add Ragi flour to an existing Dosa (rice and lentils) batter. Add water as required to obtain a soupy mixture as described above. We used this method to prepare the batter for our current recipe.

Spread the batter on a hot pan and add a few drops of Ghee or Seasame Oil or Coconut Oil to get delicious ragi dosas!


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