Healthy & Special Diets > Recipes for Specific Life Stages > Pregnancy-Friendly Recipes > Iron-Rich Recipes for Pregnancy

Iron-Rich Spinach and Lentil Soup for Pregnancy

This hearty and flavorful spinach and lentil soup is packed with iron, folate, and fiber, making it a perfect meal for pregnant women. Lentils are a great source of non-heme iron, while spinach provides vitamins and minerals. This soup is easy to make and can be customized with your favorite vegetables and spices.

Remember to consult with your healthcare provider or a registered dietitian for personalized dietary advice during pregnancy.

Prep Time
15 minutes
Cook Time
40 minutes
Servings
6
Ingredients
  • 1 cup Green or Brown Lentils
  • 5 oz Spinach
  • 1 can (14.5 oz) Diced Tomatoes
  • 6 cups Vegetable Broth
  • 1 medium, chopped Onion
  • 1 medium, chopped Carrot
  • 1 chopped Celery Stalk
  • 2 cloves, minced Garlic
  • 1 tablespoon Olive Oil
  • 1 tablespoon Lemon Juice
  • 1/2 teaspoon Dried Thyme
  • to taste Salt
  • to taste Black Pepper

Sauté the Vegetables

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

Add Lentils and Broth

Rinse the lentils in a fine-mesh sieve under cold water. Add the lentils, diced tomatoes (with their juice), vegetable broth, and dried thyme to the pot. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until the lentils are tender.

Incorporate Spinach

Stir in the spinach and cook until wilted, about 2-3 minutes. Season with salt and black pepper to taste.

Finishing Touches

Remove from heat and stir in the lemon juice. This will brighten the flavors of the soup.

Serving

Serve hot. You can garnish with a dollop of plain yogurt or a sprinkle of fresh parsley if desired. Enjoy this iron-rich and nourishing soup!

Nutrition Facts Estimated per 100g of product

Note: Nutritional information is an estimate and can vary based on specific ingredients and portion sizes.

  • Calories: Approximately 70-80 kcal
  • Iron: Approximately 1.5-2 mg (This will vary greatly depending on the iron content of the specific lentils and spinach used)
  • Fiber: Approximately 3-4 g
  • Protein: Approximately 4-5 g

Other Important Considerations for Nutrition

Iron Absorption: Consuming vitamin C-rich foods (like bell peppers or a squeeze of lemon juice) along with iron-rich foods can enhance iron absorption. Avoid consuming iron-rich foods with calcium-rich foods or drinks, as calcium can inhibit iron absorption.

Hydration: Adequate hydration is crucial during pregnancy. Drink plenty of water throughout the day. This soup contributes to your fluid intake.

Consult Your Doctor: Always consult your doctor or a registered dietitian for personalized dietary advice during pregnancy.

← Hydrating Watermelon and Feta Salad Lentil Soup: A Pregnancy Powerhouse →

FAQ

  • Can I use red lentils in this soup?

    Yes, you can use red lentils, but they cook faster than green or brown lentils. Reduce the simmering time accordingly.
  • Can I freeze this soup?

    Yes, this soup freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months.
  • I don't like spinach. What else can I use?

    You can substitute kale or chard for spinach. Just be sure to chop them finely and cook them until tender.