Iron-Rich Quinoa Bowl for Pregnant Women

👩‍🍳 By Chef Emily – USA

🍽️ Servings: 2

⏱️ Prep Time: 10 min

🌿 Type: Comfort Meals

This colorful quinoa bowl is packed with essential nutrients that support a healthy pregnancy. From iron and folate to omega-3 fatty acids, it’s designed to nourish both mother and baby. Quick, easy to prepare, and full of flavor, it’s the perfect meal for any trimester.

Ingredients

• 1 cup cooked quinoa
• 1/2 cup cooked chickpeas
• 1/2 avocado, sliced
• 1 boiled egg
• 1/4 cup grated carrots
• 1 handful of baby spinach
• 2 tbsp pumpkin seeds
• 1 tsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Instructions

1. Cook the quinoa according to package instructions and let cool.
2. In a large bowl, layer the quinoa, chickpeas, spinach, and grated carrots.
3. Top with avocado slices, boiled egg halves, and pumpkin seeds.
4. Drizzle with olive oil and lemon juice. Add salt and pepper to taste.
5. Serve immediately or refrigerate for up to 2 days.

Why This Recipe is Perfect for Pregnancy

This bowl covers essential nutrients: Iron (from quinoa and spinach), folate (from spinach and chickpeas), omega-3 (from pumpkin seeds and egg), and protein (from chickpeas, quinoa, and egg). These are all crucial for fetal development and maternal health.

Customizations

• Vegetarian? Remove the egg and add grilled tofu or tempeh.
• Need more fiber? Add shredded beets or cooked lentils.
• For nausea relief: Add a pinch of fresh ginger or cucumber slices.

Tips for Healthy Pregnancy Eating

Eating small, nutrient-dense meals frequently throughout the day helps maintain stable blood sugar and reduces morning sickness. This bowl offers a perfect balance of carbs, fats, and protein. Avoid excess salt, refined sugars, and always wash vegetables thoroughly to reduce bacteria risk.

Nutritional Info (Per Serving)

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More Pregnancy-Friendly Recipes?

Visit New Mom Recipes for more easy, nutritious meals tailored for every stage of motherhood.