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One cup of fortified soy milk contains the same amount of calcium as a cup of cow's milk. Apart from calcium, soy milk is also rich in vitamin D. Rich in fiber and antioxidants, figs help alleviate constipation and keep you fuller for a longer period of time. Figs are not only nutritious but also satisfy your cravings for sugary stuff. Eight figs provide mg of calcium.

Nuts are packed with calcium, but almonds are especially rich in calcium. Almonds are good for snacking between the meals and are a good source of vitamin E, copper, magnesium. One cup of whole almonds contains mg of calcium. Chia seeds are rich in calcium and boron, which is good for bone health and muscles. This helps to metabolize calcium, phosphorous, and magnesium. Add chia seeds to your smoothies or mix them in your oatmeal, there are multiple ways to have chia seeds. Made from soybean, tofu is an excellent source of calcium. The calcium content depends on the brand of the soybean with which it is prepared.

One cup of tofu contains milligrams of calcium. Not only calcium, tofu also contains 20 grams of protein. Apart from calcium, sunflower seeds are also packed with magnesium, which balances the effects of calcium in the body and regulates muscle health. Sunflower seeds also contain vitamin E and copper. One cup of sunflower seed contains mg of calcium. Broccoli is a great source of vitamin K and C and also provides potassium, fiber. This green veggie is well-known for its high calcium content.

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How to know if you have a urinary tract infection? They taste best when served with chawaal , puri, a glass of malai loaded lassi and pickled onion. Also, every Indian household makes their Calcium Rich Curd at home that can be turned into a variety of Raita or simply made into chaas or an accompaniment to Calcium Rich breakfast like the Paneer Paratha. Switch to healthy Calcium Rich Rotis like Nachni and Onion Roti made with ragi flour , the addition of onion adds a bite to it. Also, you can make Calclium Rich Snacks like Homemade Almond Butter which is not only calcium rich but also, has good fat, no added sugar and vegetable oils. Made and tasted once, you will never buy Almond Butter from the market again as they have vegetable oils and artificial sweeteners added to it.

Ragi Roti Stuffed with Paneer made with the goodness of two calcium rich ingredients, Ragi and Paneer is an easy to make healthy roll. If you are lazy to make the paneer stuffing then you can substitute it with any paneer subzi or stir-fried vegetables and create something magical! Enjoy these Healthy Calcium Rich Recipes and share with us your feedback. Happy cooking! Cucumber Missed out on our mailers? Our mailers are now online! View Mailer Archive. Or Sign In here, if you are an existing member.

If your Gmail or Facebook email id is registered with Tarladalal. If the respective id is not registered, a new Tarladalal. Click OK to sign out from tarladalal. For security reasons specially on shared computers , proceed to Google and sign out from your Google account. Make TarlaDalal. Palak Paneer , an evergreen delicacy from North India, is perhaps one of the most interesting ways to include spinach in your meal. The highlight of this restaurant style palak paneer recipe is the flavour-packed palak gravy, which works effectively not just with paneer but also with potatoes or koftas. Also restaurant style palak paneer tends to use a lot more cream than homemade palak paneer.

You can make a variant of this restaurant style palak paneer recipe with garlic Lehsuni Paneer Palak Subzi if you want a peppier flavour. To make the restaurant style palak paneer recipe , blanch the spinach in a vessel full of boiling water for 2 to 3 minutes. Drain, refresh with cold water. Blend in a mixer to a smooth purée and keep aside. Heat the oil and butter in a kadhai , add the ginger, garlic and tomatoes and sauté on a medium flame for 1 to 2 minutes.

Add the prepared onion-cashew and cook on a medium flame for 3 to 4 minutes. Add the dried fenugreek leaves, punjabi garam masala, sugar and cook on a medium flame for 3 minutes. Add the paneer cubes and cream and cook on a medium flame for minutes. Serve the restaurant style palak paneer hot. See why we think this is a healthy palak paneer sabzi. Spinach is loaded with iron and fibre , while paneer is rich in protein. This makes it a nice recipe to include in your everyday cookbook.

If you are on weight loss, then cut the cream and use low fat paneer in the recipe. With so many options at hand, there is no excuse to not include palak frequently in your diet! Enjoy how to make restaurant style palak paneer recipe healthy palak paneer cottage cheese and spinach curry with detailed step by step photos below. Select the cookbook to add this recipe to My favorite desserts Snacks. Rajma by Tarla Dalal. Rajma is one of the most popular dishes in North India. In this authentic Punjabi rajma delicacy, cooked kidney beans is excitingly flavoured with a wide array of ingredients ranging from ginger and green chillies to tomatoes and onions, spices and masala powders too.

Filling and nutritious, Rajma turns out beautifully when the Rajma is cooked in a thick tomato pulp with only basic spices. This Rajma is a favourite in Punjab and very popular amongst all age groups. My kids love Punjabi Rajma with some ladi pav and loads of raw onions on the side. Every Indian household has its own version of Rajma and this is our version of it. The method of making authentic Punjabi rajma is simple and if you have rajma soaked in advance you can prepare rajma super quickly. To make rajma , pressure cook soaked rajma for 3 whistles and do not drain the water and keep aside. Further, combine the green chillies, ginger and garlic in a mortal pestle khalbhatta and pound to a coarse paste, this freshly pounded ginger, garlic and green chillies will make the rajma more flavourful.

Heat the oil and butter in a deep non-stick pan and add the cumin seeds. Add the onions and sauté on a medium flame for 2 minutes. Add the green chilli-garlic-ginger coarse paste and tomatoes, mix well and cook for 3 minutes. Add the chilli powder, coriander powder, turmeric powder, garam masala. Add the rajma along with the water, mix well and cook on a medium flame for 5 to 7 minutes, while mashing it lightly with a potato masher, while stirring occasionally. Add the dried fenugreek leaves and crush them between your palm to extract flavor and add fresh cream which will give rajma a creamy texture and mix well.

Our authentic Punjabi rajma is ready to be relished!! However, you will be surprised to see that all these are everyday ingredients, which you do not have to go shopping for! Two final strokes that make this Punjabi kidney bean curry the rich delight that it is, are fresh cream and dried fenugreek leaves. I usually make rajma once a week for any meal of the day. Yes, the recipe does have some fresh cream and butter and they are healthy fats.

The main ingredient rajma is a complex carb and rich in Fibre which helps in Lowering Cholesterol levels. Rajma is rich in Potassium which is critical for those with High Blood Pressure as it lessens the impact of sodium. You can have Punjabi kidney bean curry with any Indian bread or rice. Enjoy rajma recipe Punjabi kidney bean curry authentic Punjabi rajma healthy rajma recipe with detailed step by step photos and video below. Learn how to make ragi masala roti. To make nachni onion roti , combine all the ingredients in a bowl and knead into a soft dough using enough lukewarm water.

Divide the dough into 6 equal portions and roll out each portion into a circle of mm. Prick at even distance with help of a fork. Heat a non-stick tava griddle and cook each roti, using a little oil, till it turns golden brown in colour from both sides. Serve immediately. Many consider red millet as an ideal food not just for elders but for growing kids too. It has a very balanced set of nutrients, and if prepared well it is very tasty too! The ragi masala roti is an intelligent way of incorporating ragi in your diet in a way that appeals to all. Flavoured aptly with onions, coriander and green chillies, this gluten free tastes delicious when served hot right off the tava.

All can benefit from the calcium and phosphorus this healthy Indian red millet onion paratha is rich in. This is a tasty way of building bones. Serve it as a healthy dinner for diabetics , heart patients or obese people. They can benefit from the fibre in this roti. Tips for nachni onion roti. Serve nachni onion roti with curds. Serve healthy nachni onion parartha with green chutney. You can roll the ragi roti with whole wheat flour as this is easier to do. Since this is nachni atta, while rolling you will have to pinch the circumference of the dough while rolling so the roti does not tear from the corners. To get atta on the sides of the roti, hold it vertically and gently roll over the atta.

If the roti sticks at the bottom whole rolling, then lift the roti and put some ragi flour on the base off the rolling board. Enjoy nachni onion roti recipe ragi masala roti healthy Indian red millet onion paratha gluten free with step by step photos. The humble Ragi Roti turns into an awesome snack in this recipe! Here, the rotis are lined with peppy chutneys, and rolled up with exciting fillings like spiced paneer cubes and crunchy onions. You have to take care to knead the ragi roti dough till it is really soft and pliable.

The rotis also need to be rolled by hand using a little more flour for dusting. You must also serve the Ragi Roti Stuffed with Paneer immediately after preparation, while the roti is still soft and the onions are crunchy. After a while, both tend to lose their original texture. Pindi Chole is a classic dish from the Punjabi repertoire, which is flavoured with a large assortment of spice powders and other ingredients like ginger, garlic, tomatoes and onions, which lend an irresistible flavour and aroma to it. While it is common in most parts of the country to flavour chole with garam masala and chole masala, what makes the Punjabi pindi chana really different from the rest is the combination of kabuli chana with chana dal and the procedure of cooking both in water along with whole spices and tea leaves tied in a cloth bag.

This greatly boosts the colour and flavour of the Punjabi pindi chana , provided you follow the traditional procedure and patiently cook the chole mixture till the water dries out. Notes and tips to make pindi chole. Cover it with a lid and keep aside to soak for 8 hours. If you are in a hurry and do not have much time then you can soak them in hot water and cover it. It will be done in 4 hours. Put the tea leaves, cinnamon and the black cardamom in a muslin cloth. All three ingredients will give a unique taste to the Kabuli chana when we pressure cook them.

Now we add the chole masala. Chole Masala is a unique blend of spices perfect for this incredible Pindi Chole. Enjoy how to make pindi chole Punjabi pindi chana Restaurant style pindi chole with detailed step by step photos and video below. Spicy Chole by Tarla Dalal. This Spicy Chole draws from the goodness of all the aromatic spices in your masala dabba. It is so sumptuous and rich, you will not even realize that it has no onions or potatoes in it! While bottle gourd contributes to the consistency of this special chole preparation, an intense powder of varied spices adds to its flavour.

The pomegranate seeds, especially, contributes an appreciable tang and taste to the powder.

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