Iron is vital for carrying oxygen through the blood and keeping energy levels high. A balanced diet should include around 8-9 mg of iron for men and 14- 15 mg for women daily. Deficiency of iron often leads to fatigue, weakness, and low immunity.
The good news is that simple iron rich vegetarian foods and easy iron enriched recipes can help maintain strength and vitality. In this blog, we explore delicious iron rich meals that fit into everyday cooking.
4 Energy-Boosting Iron Rich Food Recipes
1. Chinese Chicken Liver with Onion and Pepper
Iron Content: About 9-10 mg per serving
Chicken liver contains heme iron, which is readily absorbed by the body. When cooked with onions and peppers, it becomes a flavourful and nutrient-dense high iron recipe that effectively fights fatigue and supports healthy blood levels.
Ingredients
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250 g chicken liver, cleaned and cut into pieces
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2 medium onions, sliced
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1 green bell pepper, sliced
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1 tsp ginger-garlic paste
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1 tsp black pepper powder
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½ tsp turmeric powder
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1 tsp coriander powder
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2 tbsp oil
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Salt to taste
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Fresh coriander leaves for garnish
Method
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Heat oil in a pan and sauté onions until golden brown.
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Add ginger-garlic paste, turmeric, and coriander powder. Stir for a minute.
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Add chicken liver pieces and cook on medium flame for 7- 8 minutes until firm.
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Mix in sliced peppers and sprinkle black pepper powder. Cook for 2- 3 minutes.
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Garnish with coriander leaves and serve hot.
2. Spinach and Lentil Soup
Iron Content: About 4-5 mg per serving
This soup combines spinach, one of the best iron rich vegetarian foods, with lentils that are packed with protein and iron. Together, they create a wholesome and hearty iron enriched recipe that helps boost energy and immunity.
Ingredients
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2 cups spinach, chopped
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½ cup red lentils (masoor dal)
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1 onion, finely chopped
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2 tomatoes, chopped
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1 tsp cumin seeds
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1 tsp ginger-garlic paste
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½ tsp turmeric powder
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1 tsp coriander powder
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1 tbsp oil
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Salt to taste
Method
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Wash and soak lentils for 15 minutes.
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Heat oil in a pan or use soup maker and add cumin seeds. Sauté onions and ginger-garlic paste until golden.
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Add tomatoes, turmeric, and coriander powder. Cook until the tomatoes soften.
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Stir in spinach and lentils with 3 cups water.
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Simmer for 20 minutes until the lentils are soft.
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Blend lightly using mixer and grinder for a creamy texture or leave chunky as per preference.
3. Beetroot and Quinoa Salad
Iron Content: About 3-4 mg per serving
Beetroot is a natural source of iron and folate, while quinoa is a complete protein that also contains iron. When combined with seeds and citrus, this salad becomes a refreshing and nourishing iron rich meal that supports energy and blood health.
Ingredients
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1 cup quinoa, rinsed
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2 medium beetroots, boiled and cubed
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½ cup pomegranate seeds
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2 tbsp pumpkin seeds
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1 tbsp olive oil
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Juice of 1 lemon
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Salt and pepper to taste
Method
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Cook quinoa in 2 cups water until fluffy, then allow it to cool.
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In a large bowl, toss quinoa with beetroot, pomegranate seeds, and pumpkin seeds.
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Drizzle olive oil and lemon juice. Season with salt and pepper.
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Mix well and serve chilled or at room temperature.
4. Palak Paneer with Bajra Roti
Iron Content: About 5-6 mg per serving
Spinach (palak) is packed with non-heme iron, and when paired with paneer, it delivers both protein and minerals. Bajra (pearl millet) flour is another excellent source of iron, making this dish one of the most balanced iron enriched recipes for everyday meals.
Ingredients
For Palak Paneer
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2 cups spinach puree
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200 g paneer cubes
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1 onion, chopped
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2 tomatoes, chopped
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1 tsp ginger-garlic paste
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1 tsp cumin seeds
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1 tsp garam masala
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½ tsp turmeric powder
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2 tbsp oil
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Salt to taste
For Bajra Roti
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1 cup bajra flour
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Warm water (as required)
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Pinch of salt
Method
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Heat oil in a pan. Add cumin seeds, onion, and ginger-garlic paste. Sauté until golden.
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Add tomatoes, turmeric, and garam masala. Cook until the mixture softens.
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Stir in spinach puree and paneer cubes. Simmer for 5- 7 minutes.
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For bajra roti, knead flour with warm water and salt. Roll into rotis and cook on a hot tawa until both sides are done.
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Serve hot palak paneer with freshly made bajra roti.
Tips for Including More Iron in Your Diet
Adding more iron rich meals to your everyday diet is simple with a few mindful choices. Here are some effective tips:
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Pair with Vitamin C: Combine iron rich vegetarian foods like spinach or lentils with lemon juice, oranges, or tomatoes to enhance absorption.
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Avoid Tea and Coffee Post Meals: Tannins in tea and coffee can reduce the body’s ability to absorb iron from iron enriched recipes.
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Include Variety: Rotate between leafy greens, whole grains, beans, seeds, and animal-based sources like chicken liver to get a balanced intake of iron.
These slight changes ensure that your body receives the maximum benefit from all iron rich food recipes you prepare.
Cooking Made Easy with Wipro Appliances
Preparing iron rich recipes becomes easier and faster when you have the right appliances in your kitchen. The Wipro 1.5L Multicooker Kettle is perfect for boiling lentils, blanching spinach, or softening vegetables quickly without compromising nutrition.
The Wipro Elato Mixer Grinder with its heavy-duty 1000W copper motor and versatile jars makes it simple to puree spinach, blend soups, or grind seeds for iron enriched recipes.
For everyday cooking, the Wipro Induction Cooktop with Feather Touch Controls ensures precise heat management, helping you prepare curries, rotis, and stir-fries efficiently. Together, these smart appliances save time, retain nutrition, and bring convenience to making healthy, energy-boosting meals at home.
Conclusion
A balanced diet with the right mix of iron enriched recipes is essential to fight fatigue, improve stamina, and maintain overall health. From soups and salads to wholesome meals and protein-rich dishes, these iron rich meals provide both nutrition and flavour. By including a variety of iron rich vegetarian foods and non-vegetarian options in your daily diet, you can naturally boost energy and keep your body strong.
FAQ
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What are some quick iron rich vegetarian foods?
Spinach, lentils, quinoa, pumpkin seeds, and jaggery are excellent iron rich vegetarian foods for daily meals.
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Can iron rich meals reduce fatigue?
Yes, regular intake of iron rich recipes improves oxygen flow, boosting stamina and reducing tiredness.
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How can vegetarians absorb more iron?
Pair iron enriched recipes with vitamin C foods like lemon, tomatoes, or oranges for better absorption.
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Are non-vegetarian dishes reliable sources of iron?
Yes, chicken liver and red meat are high iron recipes with easily absorbed heme iron.
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Which Wipro appliance helps in preparing iron rich meals?
The Wipro 1.5L Multicooker Kettle and Wipro Elato Mixer Grinder make cooking iron rich recipes easier and faster.
