Iron
is an important ingredient and having iron rich food is of paramount
importance. It is a key component in our blood and is needed to carry oxygen
around in the body. People who have an iron deficiency often have pale
complexions, general tiredness and breathlessness. Women often develop irregular
and painful periods hence to have an iron rich diet is very necessary. I really
enjoy cooking so here I present a simple vegetarian dish that is not only rich
in iron but is very easy to prepare as well. Let’s go!
This
dish is made of yellow lentils (dhuli
moong dal) and spinach (palak). The
best thing in this preparation is that the lentils will not be cooked hence
most of the nutrition remains intact.
Moong dal is a very good source of protein and iron. Spinach on the other
hand, always reminds me of Popeye! It is a super food and is very rich in iron,
vitamin C, niacin, potassium and riboflavin.
We will use another amazing thing for garnishing but as for now that is a
little surprise!
Cooking Time- 15-25 min
Ingredients-
1. 1 Cup yellow lentil (Moong Dal)
2. Cleaned leaves of fresh spinach
3. 2 green chilies
4. A small piece of ginger
5. Whole black pepper
6. Salt to taste
7. 1/2 teaspoon coriander powder
8. A pinch of asafoetida ( heeng) as per taste
9. 1/2 teaspoon dried red chili powder
10. Oil for deep frying
Method-
-Soak
1 cup yellow lentil/ moong dal in
minimal water for 4-5 hours. Add a pinch of salt.
-Stain
water and make a batter of green chilies, ginger and soaked lentils in a
grinder. Make sure that the batter is slightly coarse and thick.
-Add
salt, red chilli powder, coriander powder, heeng,
black pepper in the batter and mix well.
-Heat
oil for deep frying.
-Take
one spinach leaf and apply batter on the both sides and put in the oil. Keep the
burner on low and fry it on constant low heat for sometime till it is golden
brown. Fry other leaves similarly.
-Add
grated Gooseberry (Amla) and Cheese (paneer) on the leaves as the Vitamin C
in Amla increases the absorption of iron and hence adding Amla will be very beneficial.
-Serve
with love and enjoy with tomato ketchup!
This
dish is easy to prepare and is very rich in iron and many other nutrients. I hope
you will enjoy it!
To
increase iron in your diet, you can also take ‘Livogen’ which is numero uno
Iron supplement!
#livogenironchef
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