Iron-rich recipes

There are obvious health benefits of eating iron-rich food – besides, of course, its primary function of helping carry oxygen in the blood (hemoglobin) for energy production. 

If you are looking for some quick recipes to make iron-rich delicacies, here are two to get you started with. 

Try them and do not forget to let us know your thoughts. 

1. Ragi-Carrot Upma

Ingredients:

• Ragi/red millet: 1 cup
• Semolina:  ½ cup
• Mustard seeds 1 tsp
• Asafoetida: A pinch
• Curry leaves: 4-5
• Green chillies: 4 (chopped)
• Onion: 1, small (chopped)
• Carrot: 1, small (chopped)
• Coriander: ¼ cup (chopped)
• Oil: 2 tbsp
• Salt to taste

Preparation Method:

• Dry-roast the ragi flour and semolina for 5 minutes (until they are brownish)
• Heat oil in a pan
• Add mustard seeds, asafoetida, curry leaves, green chillies, and onion to the oil
• Sauté the ingredients for a minute on a medium flame 
• Add the roasted ragi and semolina mixture to the preparation
• Add salt and sauté the preparation for 2 minutes
• Now, add 4 cups of water, and cook it on a low flame for 3-4 minutes, while stirring continuously
• Add coriander and mix the preparation well 
• Keep aside the preparation (with a lid on it) for about 2 minutes
• Serve hot

2. Raajma Curry with Tomato Sauce:

Ingredients:

• Red rajma (kidney beans): 3/4th cup
• Onions: 2, small (chopped)
• Tomatoes: 4, medium/regular-sized (chopped)
• Cloves: 3 pieces
• Red chillies powder: 1 tsp
• Lemon juice: 1 tsp
• Oil: 2 tbsp
• Salt to taste

Preparation Method:

• Wash the beans, and soak them in water overnight
• The next day, dry them well and pressure cook in 6 cups of water; do not throw away the water used for boiling
• Heat oil and add to it the chopped onions; stir-fry for 1 minute
• Add tomatoes to it, sauté for 2 minutes; then add garlic, chillies powder, and salt
• Sauté the ingredients again for 1 minute
• Blend the sauce (to get a fine texture to it), and add the lemon juice right after
• Heat another pan, add the blended sauce, stir-fry it for 2 minutes, add the cooked beans to it

Your raajma curry with tomato sauce is ready!

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