The diet of a pregnant woman should contain healthy food recipes to be healthy, nutritious, and wholesome which benefits both her and the baby in the womb. There should be a right balance of proteins, carbohydrates, fats, vitamins, and minerals. Consuming a wide variety of fruits, veggies, grains, meat, dairy, nuts, and seeds ensures a wholesome diet. However, maintaining a healthy balance is very much necessary to reap benefits. This article is a compilation of 15 healthy food recipes for pregnant women. Keep reading them and also save them for your future reference.
15 Best Healthy Food Recipes For Pregnant Women
Here is a list of some of the best healthy food recipes for pregnant women. Let us look into them.
Toor dal fry
Toor dal fry is lentil gravy made of masoor dal. It is one of the high protein healthy food recipes, also enriched with B-vitamins needed by a pregnant woman.
Ingredients
- Tovar dal- ¾ cup
- Masoor dal or split red lentil- ¼ cup
- Turmeric powder- ¼ teaspoon
- Cumin seeds- ½ teaspoon
- Mustard seeds- ½ teaspoon
- Nigella seeds- ½ teaspoon
- Chopped onions- ½ cup
- Grated ginger and garlic- 1 teaspoon
- Finely chopped green chilies- 2 nos.
- Dry red chili- 1 whole
- Chopped tomatoes- ½ cup
- Red chili powder- ½ teaspoon
- Asafoetida- a pinch
- Dried fenugreek leaves- 1 teaspoon
- Curry leaves- 5 nos.
- Garam masala- ¼ teaspoon
- Chopped coriander leaves for garnish- 2 tablespoon
- Ghee- 2 tablespoons
Method
- Wash and soak the lentils and drain them.
- Add the dals, turmeric powder, and salt in a pressure cooker with 2 ½ cups of water and pressure cook for 2 whistles.
- Heat ghee in a kadhai, add the mustard seeds, cumin seeds, nigella seeds, and let them splutter.
- Add onions, green chilies, and red chili and fry well.
- Now add the tomatoes, curry leaves, grated ginger, and garlic, and sauté on a medium flame for 3 minutes.
- Add ¼ cup of water and let them cook for 2 minutes.
- Then add chili powder and asafoetida mix well and cook for 1 minute.
- Add the cooked dal with ¼ cup of water and mix well.
- Finally, add the garam masala and let the gravy boil for some 4 minutes.
- Garnish with chopped coriander and serve with rice or roti.
Carrot, broccoli, and paneer subzi
This recipe is rich in vitamin A, vitamin C, folic acid, protein, and healthy fats needed during pregnancy. Let’s see the recipe.
Ingredients
- Broccoli florets (blanched)- ½ cup
- Carrots cut and blanched- ½ cup
- Paneer cubed- ½ cup
- Chopped onions- ½ cup
- Chopped tomatoes- 1 ½ cup
- Dry Kashmiri red chilies- 2 nos.
- Cashew nuts- 1 tablespoon
- Ginger-garlic paste- 1 tsp
- Milk- ¼ cup
- Oil- 2 tsp
- Salt as per taste
Method
- Mix the onions, tomatoes, dry red chilies, and cashew nuts in a mixer jar. Blend into a smooth paste.
- Add oil in a deep pan and sauté the ginger garlic paste for 1 minute.
- Now add the onion-tomato mixture and cook for some 5 minutes.
- Add milk and salt and let the gravy boil for a minute or 2.
- Finally add carrots, broccoli, and paneer and cook on a medium flame for 2 minutes.
- Serve hot with rice or roti.
Methi, tomato rice
This healthy food recipe is rich in iron, vitamin A, vitamin C. The vitamin C present in tomatoes helps in the absorption of iron from methi or fenugreek leaves. These are all essential nutrients needed by a pregnant woman.
Ingredients
- Tomatoes chopped- ½ cup
- Chopped fenugreek leaves(methi)- 3 cups
- Onion paste-1/4 cup
- Garlic paste- 2 tsp
- Chopped green chilies- 2 tsp
- Turmeric powder- ½ tsp
- Chilli powder- 2 tsp
- Coriander-cumin seeds powder- 2 tsp
- Cardamom, cloves- 2 nos.
- Bay leaf- 1 no.
- Cinnamon- 1-inch stick
- Cooked brown rice- 3 cups
- Salt- as needed
Method
- Heat oil in a pan; add bay leaf, cardamom, cinnamon, and cloves. Sauté for 30 seconds.
- Add onion paste and green chilies; sauté till the paste turns brown, sprinkling water to avoid burning.
- Add garlic paste and sauté for 5 seconds.
- Then add tomatoes and salt, cook on a medium flame of 3 minutes stirring continuously.
- Add turmeric powder, chili powder, and coriander-cumin seeds powder. Add 2 tablespoon of water and cook for 5 seconds.
- Now add the fenugreek leaves and cook till they become soft maybe for some 4 minutes.
- Add the rice, mix gently and cook for another 4 minutes.
- Serve hot with pickle or raita.
Masala makhana or Lotus seed snack
Lotus seeds are rich in potassium, phosphorus, calcium, and magnesium. They are also rich in protein making them a staple in healthy food recipes for pregnant women.
Ingredients
- Lotus seeds- 3 cups
- Olive oil- 1 tablespoon
- Chilli powder- ½ tsp
- Cumin seeds powder- ½ tsp
- Chaat masala- 1 tsp
- Salt- as per taste
Method
- Add the makhanas to a deep pan and dry roast them on a medium flame for 5 minutes.
- Transfer them to another bowl and keep them aside.
- Heat oil in the same pan on the lowest flame. Add chili powder, cumin powder, chaat masala, salt, and mix well.
- Immediately add the roasted makhana, mix thoroughly and sauté on a medium flame for few more minutes.
- Serve on cooling for a crunchy evening snack.
Cherry tomato and walnut salad
This salad is a combination of vitamin B1, vitamin B3, vitamin E, omega -3 fatty acids, and folic acid highly essential for a pregnant woman. Let us learn the recipe.
Ingredients
- Walnuts roughly chopped- ¼ cup
- Cherry tomatoes cut into halves- 2 cups
- Capsicum diced- ¼ cup
- Basil leaves finely chopped- ½ cup
- White sesame seeds roasted- 2 tsp
Salad dressing
- Olive oil- 1 tsp
- Powdered sugar- 1 tsp
- lemon juice- 1 ½ tsp
- salt- as per taste
Method
- Mix the tomatoes, walnuts, capsicum, and basil leaves in a large bowl and toss well.
- Add in the oil, sugar, lemon juice, sesame seeds, and salt. Toss well again.
- Serve instantly.
Spinach dosa
Rich in iron, folic acid, vitamin A, and antioxidants spinach is a wonderful green that is a must amongst healthy food recipes in an expecting mum’s diet. Let us see how to make spinach dosa.
Ingredients
- Spinach puree- ½ cup
- Urad dal- ¼ cup
- Fenugreek seeds- 1 teaspoon
- Whole wheat flour- 1 cup
- Salt- as per taste
- Oil for greasing the pan and cooking- 2 tsp
Method
- Mix urad dal and fenugreek seeds, wash them well, and soak for 2 hours.
- Drain it after 2 hours and grind it into a smooth batter in a mixer jar adding water as required.
- Mix the batter, spinach puree, whole wheat flour, and salt along with 1 cup of water. Combine everything very well.
- Heat a griddle or tava and grease with oil.
- Take a ladle full of the batter and spread it in a circular motion to make a thin dosa.
- Drizzle oil at the edges, cover with a lid, and cook for a minute till the dosa turns brown.
- Serve with coconut chutney and sambhar immediately.
Celery soup
Rich in calcium and vitamin A celery makes a nourishing and tasty soup for pregnant women to enjoy.
Ingredients
- Finely chopped celery- 1 cup
- Onions sliced- ½ cup
- Butter- 2 tsp
- Milk- ½ cup
- Salt- as per taste
Method
- Heat butter in a deep pan.
- Sauté the onions on a medium flame for 2-3 minutes.
- Then add celery and sauté for 2 more minutes.
- Add 1 ½ cup of water, cover, and cook for 7-8 minutes.
- Switch off the flame and let it cool.
- Then transfer it to a blender and blend till smooth.
- Pour the blended mixture into the same pan; add milk, salt, and pepper.
- Cook on a medium flame for another 2-3 minutes stirring occasionally.
- Serve hot with breadsticks.
Cabbage paratha
Cabbage is a rich source of vitamin C and antioxidants that fight free radicals in the body. Let us learn how to make them.
Ingredients
- Whole wheat flour- ¾ cup
- Grated cabbage- 1 cup
- Crumbled paneer- ¼ cup
- Chopped coriander- 2 tablespoon
- Chopped green chilies- ½ tsp
- Ghee- 1 tsp
- Salt- as per taste
Method
- Mix salt with whole wheat flour and knead into dough.
- Add a little salt to the cabbage and keep aside for few minutes.
- Squeeze water from cabbage. Mix in paneer, coriander, and green chilies to make the stuffing.
- Make equal-sized balls with the dough.
- Roll the ball into a round roti.
- Add a spoonful of stuffing on one side and fold to make a semi-circle.
- Heat a tawa, place the paratha, and brush ghee on both sides.
- Cook till brown spots appear on both sides.
- Serve hot with pickle.
Flax seeds raita
Rich in calcium and omega-3 fatty acid, flax seed raita is a yummy and nutritious side dish to be enjoyed by pregnant women.
Ingredients
- Grated bottle guard- 1 cup
- Low-fat beaten curd- 1 cup
- Finely chopped mint leaves- 2 tablespoons
- Black salt for taste
- Roasted cumin seeds- 1 tsp
- Coarsely ground roasted flax seeds- 1 ½ tablespoon
- Sugar- 1 tsp
Method
- Cook the grated bottle guard in a pan with ¼ cup of water, till water evaporates.
- Mix in all the ingredients in a large bowl with the cooked bottle guard and refrigerate.
- Serve chilled.
Figs and nut burfi
This is a recipe rich in iron, proteins, and healthy fats that are essential for an expecting woman.
Ingredients
- Dried figs- 12 n0s.
- Chopped walnuts- 2 tbsp
- Almonds (chopped)- 2tbsp
- Chopped pistachios- 2 tbsp
- Roasted white sesame seeds- 2 tbsp
- Saffron- few strands soaked in 2 tsp milk
- Ghee-1 tsp
- Cardamom powder- ¼ tsp
Method
- Soak the figs in hot water for 5 minutes. Then drain and blend it into a smooth paste without adding water.
- Heat ghee in a wide pan
- Add the nuts, fig paste, and cardamom powder.
- Remove from flame after 1 minute.
- Add the milk and combine well.
- Transfer the mixture to a greased plate and spread smoothly.
- Cut into equal squares and serve when cooled.
Strawberry-chikoo shake
This shake is enriched with nutrients like vitamin C, calcium, protein, and fiber. Hence, this shake is not only tasty but also healthy and refreshing to a pregnant woman.
Ingredients
- Chopped ripe strawberries- ½ cup
- Peeled chikoos- 1 cup
- Milk- 1 cup chilled
Method
- Blend all the ingredients
- Pour in a glass
- Serve chilled
Guava drink
Guava is loaded with vitamin C and has a high fiber content. Hence, if you are suffering from constipation this drink will prove to be a wonder medicine.
Ingredients
- Cubed guavas- 2 cups
- Lemon juice- ½ tablespoon
- Ginger juice- 1 teaspoon
- Sugar- 3 tablespoon
Method
- Mix guavas, sugar, and 1 ½ cups of water in a pan and cook for 7 minutes.
- Cool the mixture and blend smoothly.
- Mix in lemon juice and ginger juice.
- Add 2 cups of water.
- Serve chilled.
Multi flour idli
Multi flour idli is made from a combination of urad dal, ragi flour, jowar, and bajra flour. The whole grain flours provide complex carbohydrates, protein, minerals, and fiber.
Ingredients
- Urad dal- ½ cup
- Ragi flour- ½ cup
- Jowar flour- ½ cup
- Bajra flour- ½ cup
- Whole wheat flour- ½ cup
- Fenugreek seeds- 1 tsp
- Salt- as per taste
Method
- Soak urad dal and fenugreek seeds for 2 hours.
- Drain and blend the dal till smooth.
- Mix in, ragi flour, jowar flour, bajra flour, and whole wheat flour with the urad dal batter.
- Whisk and combine everything very well adding salt.
- Let it ferment overnight.
- Grease the idli stand and pour a ladle full in each mold.
- Steam for 10 minutes and serve with sambhar.
Corn spinach rice
Rich in iron this rice variety is mouth-watering yet nutritious.
Ingredients
- Sweet corn kernels boiled- 1 cup
- Spinach chopped- 2 cups
- Cooked brown rice- 2 ¼ cup
- Cardamom- 4
- Cloves- 2
- Cinnamon stick- 1 (1 inch)
- Peppercorns- 4
- Turmeric powder- ½ tsp
- Chopped green chilies- ½ tablespoon
- Oil- 2 tsp
- Onions chopped- 1 cup
- Salt- as per taste
Method
- In a deep pan heat oil.
- Add the peppercorns, cinnamon, cloves, and cardamom.
- Add onions and sauté for few minutes.
- Then add spinach, green chilies, sweet corn, and turmeric, sauté well.
- Finally, add rice and mix thoroughly, serve hot
Carrot soup
Carrots are rich in vitamin A, K, C, potassium, calcium, and iron. They are loaded with antioxidants and beta-carotene.
Ingredients
- Chopped carrots- 1 cup
- Chopped onions- ½ cup
- Cashews- 5 nos.
- Butter- 1 tsp
- White pepper- ¼ tsp
- Black pepper- ¼ tsp
- Dried herbs- ¼ tsp
- Salt to taste
Method
- Heat butter in a pressure cooker,
- Add the onions, carrots, and cashews and sauté them for 5minutes on low flame.
- Add ¼ cup of water, and pressure cook for 3 whistles.
- Let it cool completely and blend into a smooth paste.
- Add 1 cup of water, salt, pepper, and dried herbs.
- Let it boil for 5 minutes.
- Serve hot.
Conclusion
These recipes are not only nutritious but also satiate your taste buds. Try them all and enjoy your pregnancy.
References
https //www.tarladalal.com/recipes-for-Healthy-Pregnancy–369
https //www.tarladalal.com/recipes-for-Pregnancy-First-Trimester–660
