Beans

http://www.livestrong.com/article/497738-do-beans-have-iron/


Beans and other plant-based iron sources contain nonheme iron, a type of iron that the body absorbs less efficiently than heme iron from animal products. The body absorbs only 2 percent to 20 percent of nonheme iron. Several food components can hinder or boost nonheme iron absorption. Calcium, dairy products, tannins, polyphenols, phytates and soy protein can decrease nonheme iron absorption. Vitamin C can improve nonheme iron absorption, however. Consider eating beans and other nonheme iron sources with citrus fruit, tomato sauce or another source of vitamin C.

Foods you make at home

- Protein

1. Go for Pesarattu and chutney

Steps: Soak Green Moong Dal for atleast 4-5 hours or till you see see that white thing from them

Once they are totally soaked(as per mentioned above), grind them to paste by adding garlic, green chilli and some salt to it while grinding.

Once paste is ready, keep it for 2-3 hours so that the paste becomes lighter(thats wht i feel, and you will see the paste will swell after 2-3 hours).

Prepare chutney: Fry Palli. And also paralley fry in oil green chillies and ginger.

Take this 3 items and grind them by adding some water. So that it becomes liquid paste(or call it greavy)..


Put the Moong dal paste on the hot pane, and make pesarattu. Use chutney along with pesarattu, its good combination.