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  • Writer's pictureNutured Birth Ottawa

Pregnancy Eats: Green Lentil Soup


Bowl of green lentil soup sitting on a white plate with a spoon and grey tea towel beside it.

If you are looking for an easy, delicious and nutritious vegetarian lunch or dinner, this prenatal nutrition recipe is for you! Try pairing this soup with a side salad for lunch or roasted vegetables for dinner.


Why lentils? Because they are such an amazing food for pregnancy!


Lentils are rich in vegetarian protein. During pregnancy we have an increased need for protein. Protein is important for the growth of baby's tissues and organs, and the growth and development of the pregnant person's changing body (think growing a placenta, increased size of uterus, and increase in breast tissue).


Lentils are rich in fibre. Consuming optimal levels of fibre during pregnancy supports digestion, prevents constipation, nourishes the microbiome, and reduces the risk of preeclampsia.


Lentils are an excellent source of folate. Optimal folic acid levels leading up to and during pregnancy reduces the incidence of neural tube defects, low birth weight, preterm birth, and congenital heart disease.


Lentils are rich in B6. Studies show that B6 is beneficial for reducing pregnancy related nausea.


Prenatal nutrition tip: make a double batch, freeze it in portion sized containers, thaw and reheat whenever you need a quick meal!

Green Lentil Soup

  • 2 cups organic dried green lentils

  • 1 tbsp. avocado oil

  • 2 medium cooking onions, finely chopped

  • 2 cloves garlic, minced

  • 2 tsp. cumin seeds, crushed

  • 1/2 tsp. ground turmeric

  • 4 cups vegetable stock (home-made if possible)

  • 1 cup water

  • 1 large handful of fresh cilantro, stemmed and roughly chopped

  • Salt and pepper to taste

  1. Fill a large pot with water and add the lentils. Bring to a boil keep it there for 15 minutes. Drain.

  2. In the same pot heat 1 tbsp. avocado oil. Add onions, garlic, cumin, and turmeric. Cook, stirring for 5 minutes.

  3. Add cooked lentils, water and stock and bring to a boil once again.

  4. Lower heat, cover, and cook at a simmer for 30 minutes.

  5. Use a potato masher to lightly mash the lentils, or blend 1/4 of the soup to add creaminess.

  6. Season with salt and pepper. Toss in fresh cilantro right before serving.


This recipe was created by Ottawa Doula, and Ottawa Prenatal Nutritionist, Julia Davie. Whether it be through prenatal nutrition and meal planning, or Ottawa birth doula services, Julia aims to support individuals and families to make empowered choices about their bodies and their births. Interested in scheduling in for a prenatal nutrition consultation? Please contact us to schedule!

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