10 Healthy Vegetarian Recipes During Pregnancy

Image : Shutterstock

Exploring new vegetarian recipes during pregnancy is a good way to stay healthy and nourished. Vegetables provide several important minerals and vitamins required for your baby’s healthy growth and development.

However, having vegetables, in the same way, every day may make your meals monotonous. Therefore, to eat various vegetables, you can make different interesting recipes.

We bring you a list of healthy vegetarian recipes that are delicious and easy to prepare.

Top 10 Vegetarian Pregnancy Recipes

Take your pick from these ten vegetarian recipes for pregnancy. To be extra cautious, we recommend you speak to your doctor about the ingredients first.

1. Sprouts Open Sandwich:

Image: Shutterstock

You Need:

  • ¼ cup sprouts
  • 1 yellow, red, or green capsicum
  • 1tbsp olive oil
  • Freshly ground black pepper, to taste
  • 4 tomato slices
  • Few black olives
  • Dried oregano, to taste
  • Salt, to taste
  • ¼ cup mozzarella cheese (grated)

For the marinade, mix the following:

  • 1tsp vinegar
  • 1tsp olive oil
  • ½ tsp powdered sugar
  • Salt, to taste

How To:

  1. Preheat the oven to 392°F (200°C).
  2. Pierce the capsicum with a fork, brush with olive oil, and roast on a grill. Let it cool. Wash in cold water and remove the skin, stem, and seeds. Cut into thin slices.
  3. Mix the capsicum with olive oil, salt, and pepper. Divide into equal portions.
  4. Mix all the ingredients mentioned under marinade mix in a bowl to make a smooth spread.
  5. Spread marinade onto the slices. Place the capsicum mix on top and layer with tomato slices, sprouts, and black olives. Sprinkle over the oregano, pepper, and salt.
  6. Sprinkle cheese and put the bread slices into the oven to bake until cheese begins bubbling.
  7. Serve warm with a cup of fresh lemonade or a cup of milk.

2. Aloo Methi And Tofu Parantha:

Image: Shutterstock

You Need:

For stuffing:

  • Soya flour dough
  • 2 boiled potatoes
  • ¼ cup chopped methi leaves
  • ¼ cup crumbled tofu
  • ½ tsp turmeric powder
  • ½ tsp dried mango powder
  • 1 chopped green chilies
  • Salt, to taste

Additionally:

  • 1 cup whole wheat flour
  • 2 tbsp soy oil

How To:

  1. Mix the ingredients for the stuffing in a bowl. Set aside.
  2. Take some dough and roll it between your palms to make a small ball. Roll out the ball into a small circle with evenly thin edges.
  3. Place the stuffing in the center of the circle and fold the edges inwards to close the circle.
  4. Flatten and roll again to make a circle. Cook in soy oil on a skillet on both sides till it turns golden brown.

3. Bajra And Moong Dal Khichdi:

Image: Shutterstock

You Need:

  • 1 cup bajra (soaked overnight and drained)
  • ¼ cup yellow moong dal
  • 1tsp ghee
  • ½ tsp cumin seeds
  • ½ tsp turmeric powder
  • 3 cups water
  • Asafetida, a pinch
  • Salt, to taste

How To:

  1. Pressure-cook the bajra and moong dal in salted water.
  2. Heat the ghee in a pan and add the cumin seeds. Once they crackle, add the asafetida and turmeric powder. Add this over the khichdi, mix, and cook on a low flame for a few minutes

4. Split Urad Dal With Spinach:

Image: Shutterstock

You Need:

  • 1 cup split urad dal
  • ½ cup chopped spinach
  • ½ tsp minced garlic
  • ½ tsp finely chopped ginger
  • ½ cup chopped tomato
  • ½ cup chopped onion
  • 1 finely chopped green chili
  • ½ tsp turmeric powder
  • 2½ cups water
  • Salt, to taste

For tempering:

  • 1tsp oil
  • ½ tsp red chili powder
  • ½ tsp cumin seeds
  • Asafetida, a pinch

How To:

  1. Wash the dal and pressure cook with water, turmeric powder, ginger, garlic, green chili, and tomato. Once cool, mash well.
  2. Heat the oil in a pan and add the cumin seeds. Once they crackle, add the asafetida and red chili powder. Add the cooked dal and spinach. Add more water if required.
  3. Cook till the spinach is soft and blends with dal. These vegetarian pregnancy recipes are easy to make.

5. Mixed Beans And Vegetable Soup:

Image: Shutterstock

You Need:

  • 1 cup mixed beans of your choice
  • ½ cup grated carrots
  • ½ cup diced beetroot, pumpkin, zucchini, capsicum
  • ¼ cup chopped onions
  • ¼ cup pureed tomatoes
  • 1tbsp oil
  • ½ tsp garlic
  • ½ tsp chili powder
  • ½ tsp coriander powder
  • ¼ tsp dried oregano
  • 3-5 chopped mint leaves
  • 2 cups vegetable stock
  • Salt and pepper, to tast

How To:

  1. Heat the oil in a pan and add onions, carrots, beetroot, capsicum, and garlic. Cook till the onions are translucent.
  2. Add chili powder, coriander, cumin, and oregano. Mix well and cook for about two to three minutes.
  3. Next, add the tomatoes and salt. Cook a minute and add stock, pumpkin, zucchini, and beans.
  4. Let the mixture boil. Then reduce the heat and let the mixture simmer on low heat till vegetables turn tender. Add pepper and salt. Garnish with mint leaves. These vegetarian recipes for pregnant women are a healthy option.

6. Vegetable And Dal Idli:

Image: Shutterstock

You Need:

  • 1 cup green and yellow lentil
  • 1 cup boiled and mashed green peas
  • 1 cup chopped onion
  • ¼ cup methi leaves
  • ¼ cup coriander leaves
  • ¼ cup grated carrot and coconut
  • 2-3 green chilies
  • Salt, to taste
  • Oil

How To:

  1. Wash and soak dals for at least three to four hours. Drain and grind to a smooth batter. Add water if required.
  2. Pour the paste into a bowl and add all the ingredients to it. Add water to adjust the batter’s consistency.
  3. Grease idli molds with oil and fill them with two to three spoonfuls of the batter. Steam till done.

7. Dalia Pulao:

Image: Shutterstock

You Need:

  • 1 cup dalia (washed)
  • 1 cup chopped spinach, carrots, French beans, onion, green chilies
  • ¼ cup green peas
  • 2-3 cloves (minced)
  • 1 Bay leaf
  • Black pepper, to taste
  • 1 half-inch cinnamon stick
  • 1tsp cumin seeds
  • Salt, to taste
  • Oil

How To:

  1. Heat the oil in a pan and add the bay leaf, cumin seeds, pepper, cinnamon, and cloves.
  2. Add the chopped vegetables and peas and cook. Add the dalia and mix well.
  3. Add salt and cook dalia on medium heat till it’s done.

8. Radish Greens:

Image: Shutterstock

You Need:

  • 1 cup chopped radish with shredded leaves
  • ½ tsp mustard seeds
  • ½ tsp cumin seeds
  • ½ tsp turmeric powder
  • ½ tsp red chili powder
  • ¼ tsp dried mango powder
  • Sugar, to taste
  • A pinch of asafetida
  • Salt, to taste
  • Oil

How To:

  1. Sprinkle some salt on the radish and set aside for ten minutes. Drain once it leaves the water.
  2. Heat the oil in a pan and add the mustard seeds. When they crackle, add the cumin seeds and asafetida and cook. Add the red chili powder and turmeric powder. Add the radish and shredded leaves. Cook.
  3. Sprinkle on some water. Cover and cook till the radish is tender. Sprinkle it with salt, sugar, and dried mango powder.

9. Baked Sweet Potato With Beans And Cheese:

Image: Shutterstock

You Need:

  • 2 sweet potatoes
  • 1 cup canned black beans, low-sodium
  • ½ cup grated cheese
  • Salt and pepper, to taste

How To:

  1. Pierce the potatoes using a fork. Bake in the oven at 400°F (204°C) for about 45 minutes. Set aside.
  2. Heat the black beans in a pan.
  3. Slice the potatoes lengthwise. Add the beans and sprinkle cheese on top.

10. Baked Stuffed Tomatoes:

Image: Shutterstock

You Need:

  • 2-3 ripe tomatoes
  • 2 cups crumbled paneer
  • 1 cup boiled vegetables of your choice (chopped)
  • 1 onion (chopped)
  • 1 green chili
  • Oil
  • Salt, to taste

How To:

  1. Remove the top of the tomatoes and scoop out the center. Set aside the scooped portion.
  2. Heat the oil in a pan. Add the onions and cook until translucent. Add the green chilies and cook some more.
  3. Add the boiled vegetables, paneer, salt, and the scooped-out portion of tomatoes and cook.
  4. Stuff the tomatoes with this mix. Bake in a preheated oven at 392°F (200°C) for 20 minutes.

Frequently Asked Questions

1. What should vegetarians eat while pregnant?

You may add more plant-based proteins and other nutrient-rich foods to your diet. Some nutrients are predominantly or exclusively found in animal-based foods, such as vitamin B12 and vitamin D, and supplementation may be needed for these (1).

2. Is it safe to be a vegetarian while pregnant?

According to the American Dietetic Association, a well-planned vegetarian diet, including various foods and rich in nutrients, is safe for all people, including pregnant women and breastfeeding mothers. You may add fortified foods or doctor-prescribed supplements for nutrients that are exclusively available in non-vegetarian food (2).

3. Can I eat Maggi during pregnancy?

Eating Maggi or any other instant noodles during pregnancy may not cause harm. However, eating it as a single item may not be a good idea. You may add fresh vegetables to the noodles to make them more nutritious (3).

4. Do vegetarians have smaller babies?

Some researchers found that the vegetarian diet was linked to infants being smaller for their gestational age compared to infants born to mothers who consumed meat, poultry, and fish throughout the pregnancy. However, a vegetarian diet was not found to increase the risk significantly for any medical conditions in the baby and mother (4).

5. Do vegetarians have healthy babies?

The unborn babies’ health status may depend on various factors, and maternal nutrition is one factor. Vegan and vegetarian mothers can have healthy babies if the requirements of essential vitamins and minerals are met throughout the pregnancy (5).

6. Do vegetarians have less morning sickness?

There is no definitive evidence that observing a vegetarian diet during pregnancy can reduce the incidence of morning sickness.

7. What should a vegetarian eat in the first trimester?

You may include more proteins, 1-2 servings of dark green leafy vegetables, 4-5 servings of vegetables and fruits, bean and soy products, whole grains, nuts, and seeds, and prenatal supplements. However, the energy requirement during the first trimester is not higher than that of non-pregnant women (2).

Most women want to try out all kinds of foods during pregnancy. So if you have cravings for various foods and are under the impression that vegan diets are boring, hold that thought. Because these healthy vegetarian recipes during pregnancy could make you think otherwise. A wholesome vegetable khichdi, soup, or salad, offers several nutrients and is perfect to consume during any part of the day. However, check the ingredients used in preparing to avoid side effects or allergies. You may also take your doctor’s opinion before trying out new recipes.

References:

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Vegetarian or Vegan And Pregnant.
    https://www.nhs.uk/pregnancy/keeping-well/vegetarian-or-vegan-and-pregnant/
  2. Giorgia Sebastiani, et al; 2019; The Effects of Vegetarian and Vegan Diet during Pregnancy on the Health of Mothers and Offspring.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6470702/
  3. Instant Noodles: Are they Really Good for Health? A Review.
    https://www.researchgate.net/publication/318217339_Instant_Noodles_Are_they_Really_Good_for_Health_A_Review
  4. Science Update: Vegetarian diets during pregnancy associated with small infant birth weight.
    https://www.nichd.nih.gov/newsroom/news/122120-vegetarian-diets
  5. G B Piccoli, et al; 2015; Vegan-vegetarian diets in pregnancy: danger or panacea? A systematic narrative review.
    https://pubmed.ncbi.nlm.nih.gov/25600902/
Was this information helpful?
thumbsupthumbsdown
The following two tabs change content below.

Ria Saha

Ria is a techie-turned-writer and writes articles on health, with special emphasis on nutrition. She did her B.Tech from West Bengal University of Technology and was previously associated with IBM as SAP ABAP technical consultant. She moved into freelance content writing in 2013 and worked for various websites including MomJunction, Brainpulse Technologies, and Emarketz India.

Dr. Elizabeth Roberts

(PhD, MSc, BSc, SRD)
Dr Elizabeth Roberts is a registered dietitian based in Somerset, United Kingdom. She was raised mostly abroad and lived her early life in Norway, Greece and Germany. It was experiencing different eating cultures and behaviors that sparked her interest in food and nutrition. She graduated with an Honours Degree in Dietetics from Harokopio University, Athens, Greece, before returning to the... more

LATEST ARTICLES