Healthy & Special Diets > Recipes for Specific Life Stages > Pregnancy-Friendly Recipes > Foods to Avoid During Pregnancy

Lentil Soup: A Pregnancy Powerhouse

A hearty and nutritious lentil soup packed with essential nutrients for a healthy pregnancy. This recipe is rich in fiber, folate, and iron, all vital for both the mother and developing baby. It's also a great source of plant-based protein.

Prep Time
15 minutes
Cook Time
30 minutes
Servings
4
Ingredients
  • 1 cup Brown or green lentils
  • 6 cups Vegetable broth
  • 1 Carrot
  • 1 Celery stalk
  • 1/2 Onion
  • 2 cloves Garlic
  • 1 can (14.5 oz) Diced tomatoes
  • 1 tablespoon Olive oil
  • 1/2 teaspoon Dried thyme
  • 1 Bay leaf
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black pepper

Preparation

Rinse the lentils thoroughly under cold water. This helps remove any debris.

Preparing the Vegetables

Dice the onion, carrot, and celery. Mince the garlic. Having all the vegetables prepped beforehand makes the cooking process smoother.

Sautéing the Vegetables

In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion, carrot, and celery and sauté for 5-7 minutes, or until the vegetables are softened.

Adding Garlic and Spices

Add the minced garlic, dried thyme, salt, and pepper to the pot and cook for another minute, until fragrant.

Adding Lentils and Broth

Pour in the vegetable broth and add the rinsed lentils, diced tomatoes (undrained), and bay leaf. Bring the soup to a boil, then reduce the heat to low, cover, and simmer for 25-30 minutes, or until the lentils are tender.

Adjusting Seasoning and Serving

Remove the bay leaf. Taste the soup and adjust the seasoning as needed. Serve hot with a side of whole-wheat bread or a dollop of Greek yogurt (pasteurized).

Nutrition Facts (Estimated per serving)

Calories: 250, Protein: 18g, Fat: 4g, Carbohydrates: 35g, Fiber: 15g. Lentils are a great source of folate, iron, and fiber, all essential nutrients during pregnancy.

Other Important Considerations for Nutrition

This soup is a good source of iron, but it's best absorbed when paired with vitamin C. Consider adding a squeeze of lemon juice or serving with a side of vitamin C-rich vegetables like bell peppers. Avoid adding excessive salt, especially if you have high blood pressure or are experiencing swelling during pregnancy. Consult with your healthcare provider for personalized dietary advice.

← Iron-Rich Spinach and Lentil Soup for Pregnancy Lumpy Sweet Potato & Chicken Baby Food →

FAQ

  • Why is lentil soup good for pregnancy?

    Lentil soup is an excellent choice during pregnancy because it's packed with essential nutrients like folate, iron, and fiber. Folate is crucial for preventing neural tube defects in the developing baby. Iron helps prevent anemia in the mother. Fiber aids in digestion and prevents constipation, a common issue during pregnancy.
  • Are canned lentils okay to use in this recipe?

    Yes, canned lentils can be used as a convenient substitute for dried lentils. Be sure to rinse them thoroughly to remove excess sodium before adding them to the soup. You may also need to reduce the cooking time slightly since canned lentils are already cooked.
  • Can I add meat to this soup?

    While this recipe is vegetarian, you can add cooked lean meat, such as chicken or turkey, if desired. Be sure to cook the meat thoroughly to an internal temperature of 165°F (74°C) to avoid any risk of foodborne illnesses. Remember to avoid processed meats like deli meats unless they are thoroughly heated.