Healthy & Special Diets > Recipes for Specific Life Stages > Pregnancy-Friendly Recipes > Nutrient-Dense Meals for Pregnancy

Hearty Lentil Soup with Spinach and Carrots

This lentil soup is a nutritional powerhouse, packed with iron, folate, fiber, and protein, all crucial nutrients during pregnancy. Lentils are an excellent source of plant-based iron, helping to prevent anemia, while spinach provides folate, essential for fetal development. Carrots add vitamin A and beta-carotene. This soup is easy to digest and can help with common pregnancy discomforts like constipation.

Prep Time
15 minutes
Cook Time
45 minutes
Servings
6
Ingredients
  • 1 cup Brown or Green Lentils
  • 6 cups Vegetable Broth
  • 2 medium diced Carrots
  • 1 medium diced Onion
  • 2 stalks diced Celery
  • 2 cloves minced Garlic
  • 5 oz fresh Spinach
  • 1 14 oz can Diced Tomatoes
  • 1 tablespoon Olive Oil
  • 1 tablespoon Lemon Juice
  • 1 Bay Leaf
  • 1/2 teaspoon Dried Thyme
  • to taste Salt
  • to taste Pepper

Sauté Vegetables

Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, carrots, and celery. Sauté for 5-7 minutes, or until softened. Add minced garlic and cook for another minute until fragrant.

Add Lentils, Tomatoes and Broth

Rinse the lentils under cold water. Add the rinsed lentils, diced tomatoes (with their juice), vegetable broth, bay leaf, and dried thyme to the pot. Season with salt and pepper to taste.

Simmer the Soup

Bring the soup to a boil, then reduce heat to low, cover, and simmer for 30-40 minutes, or until the lentils are tender. Stir occasionally to prevent sticking.

Add Spinach

Stir in the fresh spinach during the last 5 minutes of cooking. Allow the spinach to wilt.

Finish and Serve

Remove the bay leaf. Stir in lemon juice. Taste and adjust seasoning as needed. Serve hot.

Nutrition Facts Estimated per 100g of product

(These values are approximate and can vary based on specific ingredients used)

  • Calories: 80-100
  • Protein: 5-7g
  • Fat: 1-2g
  • Carbohydrates: 12-15g
  • Fiber: 5-7g
  • Iron: Excellent source from lentils
  • Folate: Good source from spinach and lentils
  • Vitamin A: Good source from carrots

Other Important Considerations for Nutrition

This lentil soup is a great source of iron, essential for preventing anemia during pregnancy. Ensure to consume iron-rich foods with vitamin C (found in tomatoes and lemon juice) to enhance iron absorption. The high fiber content helps with digestion and can alleviate constipation, a common concern during pregnancy. This recipe is also a good source of folate and vitamin A, vital nutrients for fetal development.

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FAQ

  • Can I use red lentils instead of brown or green lentils?

    Red lentils cook much faster and tend to become mushy. If you use them, reduce the simmering time to 20-25 minutes.
  • Can I freeze this soup?

    Yes, this soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers or bags. It can be stored in the freezer for up to 3 months.
  • Can I add meat to this soup?

    Yes, you can add cooked chicken or turkey to the soup for extra protein, but ensure it is cooked and pregnancy-safe.
  • Can I use different vegetables in this soup?

    Yes, feel free to add other vegetables like potatoes, zucchini, or bell peppers for variety and added nutrients.