12 Healthy Soups to Try During Pregnancy

With the excitement of a baby along the way, people often begin to buckle their belt for the nine months of caution up ahead. While everything the mother-to-be does is under scrutiny, one of the first things that need attention is the pregnant woman’s diet. It is essential to have a diet that not only suits the mother through those nauseous mornings and sleepless nights but is also healthy for the baby. Soups are nutritious and easy to consume. Here are 12 soup recipes that you must try during pregnancy:

12 Delicious and Nutritious Soups for Pregnant Women

1. Tomato Soup 

Something tangy yet filling to keep you warm on cold days. Tomato soup is a classic, and this one is so easy to make!

Ingredients

• 5 tomatoes, chopped
• ¼ cup of yellow gram
• ½ onion, chopped
• 2 teaspoons sugar (optional)
• Salt and black pepper to taste

Method

• Add the tomatoes and gram to 4 cups of water, and boil till the tomatoes are soft.
• Turn off the flame and grind the mixture once it has cooled down.
• In a pot, add oil and fry the onions slightly till they are light brown.
• Add the tomato mix, sugar, salt, and pepper to the pot and mix it well.
• Keep the flame on medium-high and occasionally stir till the soup boils.

Benefits

Tomatoes are rich sources of Vitamin A, Vitamin C, and folate. They also contain iron, which helps to keep the mother and the child strong. Tomato soup during pregnancy is also known to reduce hypertension, and the fibres in the fruit can help with the problem of diarrhoea and constipation.

2. Broccoli Soup

A delicious and healthy soup that everyone will love.

Ingredients

• 1 cup broccoli florets
• 1 teaspoon oil
• ½ cup onion
• ½ cup milk
• Salt to taste

Method

• Add oil in a pan and saute the onion till it turns translucent.
• In a pot, pour in 1 ½ cups of water with the broccoli and cook on medium flame with the lid on. Stir occasionally.
• When the broccoli is soft, turn off the flame and let it cool. Blend the softened broccoli.
• Pour the blended broccoli in the pan along with milk, salt, and pepper. Mix well and bring the soup to a boil. Serve hot.

Benefits

The broccoli soup may not be the first on anyone’s ‘must-try’ list, but it’s definitely worth it! Broccoli is a potent source of Vitamin A and folic acid. This helps the mother maintain strength during the fragile first and last trimester.

3. Mutton Soup

Something flavoursome for the meat lovers, this soup is super nutritious. Ensure that the meat has been cooked thoroughly, as raw or undercooked venison is linked with toxoplasmosis

Ingredients

• 250 grams of mutton (leg piece)
• 1 onion, chopped
• 1 tomato, chopped
• 1 teaspoon cumin seeds
• 1 teaspoon pepper
• 4 grated garlic cloves
• ½ grated ginger piece
• Curry leaves
• Coriander leaves

Method

• Add all your ingredients to a pressure cooker with 4 cups of water.
• Add salt as per your taste.
• Cook the broth for 5 whistles.
• Wait till the pressure is released, and serve hot.

Benefits

Mutton soup during pregnancy is not only beneficial for a pregnant woman with its protein, iron and, calcium content, but it is also good for her health after the delivery.

4. Greek Lemon Soup with Chicken and Pasta Shells

A fancy soup for the days you feel like having something bright and zesty!

Ingredients

• 6 cups chicken broth
• ½ cup pasta (orzo, penne, ribbon)
• 6 egg yolks
• 1 ½ cup shredded chicken
• ¼ cup fresh lemon juice
• Salt and black pepper to taste

Method

• Bring the chicken broth to a boil in a saucepan. Add pasta and boil for around 7 minutes.
• Beat the egg yolks in a bowl till they are light in colour. Slowly add one cup portions of the hot broth to the eggs while whisking the mixture. Make sure you whisk the eggs vigorously but do not cook them.
• Add the mixture to the saucepan, cook on medium heat and stir occasionally.
• Cook for 5-7 minutes till the soup gets a creamy texture. Add the lemon juice.
• Add the chicken and cook till the chicken is cooked thoroughly. Add salt and pepper and serve with bread-sticks.

Benefits

This soup contains egg yolks which are known to help improve the cognitive functioning of a baby. The chicken in the soup has high protein content which is beneficial for the pregnant woman.

5. Chicken Shorba

A healthy alternative for those who love chicken.

Ingredients

• 500 grams chicken bones
• 100 grams cut boneless chicken
• 10 cloves chopped garlic
• 1 teaspoon butter
• 1 tablespoon oil
• 1 ½ tablespoon refined flour (maida)
• Salt and pepper to taste

Method

• In a pot, add chicken bones and 4 ¼ cups of water with garlic. Cook till the broth reduces to 2 ½ cups.
• Strain and set aside.
• Stir-fry the boneless chicken in butter till it’s tender.
• In a saucepan, add oil and cumin seeds. When the cumin seeds start sizzling, add maida and stir for 1 minute.
• Add the stock, chicken, and salt and pepper.
• Simmer for 3-4 minutes and serve hot.

Benefits

This soup, apart from being high in protein content, is easily digestible.

6. Creamy Spinach Soup

A palak soup recipe for pregnancy – just as good as Popeye would have wanted!

Ingredients

• 25 grams butter
• 1 onion, grated
• 2 teaspoons chopped chives
• 900 ml vegetable or chicken stock
• 700 grams fresh spinach
• 100 grams cream cheese
• Nutmeg to taste

Method

• Melt some butter in a pan and, fry the garlic and onion until soft.
• Add spinach, stock, and chives.
• Boil and then simmer the mixture for 5 minutes.
• Blend the mixture and add cream cheese and nutmeg.
• Simmer for a few more minutes till you reach the required consistency.
• Serve with bread.

Benefits

Filled with vitamins, this is a soup that will fill you up. The vitamins, fibre, and other nutrients present in the soup promote digestive health, is low on calories, and reduces hypertension.

7. Cucumber and Mint Soup

A cold soup for those who battle warm weather every day!

Ingredients

• 1 chopped cucumber
• 1 crushed garlic clove
• 300 ml of yoghurt
• 3 tablespoons fresh cream
• 2 tablespoons chopped mint leaves
• 1 tablespoon ground coriander
• Salt and pepper to taste

Method

• Add everything to a mixer and blend till you reach a creamy consistency.
• Serve with chopped cucumber or garnish with mint leaves.

Benefits

This cold soup is excellent for summer days, and it’s really easy to make. It is packed with Vitamin B, C, iron, and zinc that care vital to keeping you strong and healthy during pregnancy.

8. Bean Soup

An alternative to your usual rajma curry!

Ingredients

• ¾ cup soaked kidney beans
• ½ cup onions, chopped
• 3 tomatoes, chopped
• 5 garlic cloves, chopped
• 1 teaspoon lemon juice
• 1 tablespoon oil
• ½ teaspoon of chilli powder
• Salt to taste

Method

• In a pressure cooker, add oil and fry the onions for 1 minute. Add the tomatoes with the garlic, chilli, and salt and saute for 1 minute.
• Add the beans and 3 cups of water to the pressure cooker. Cook the beans till they get soft.
• Blend the mixture and add lemon juice.
• Garnish the soup with some coriander leaves.

Benefits

This soup is high in carbohydrates, fibre, and iron, all of which are integral for the mother and the baby.

9. Leek and Potato Soup with Bacon

Warm and healthy, and topped with bacon. Nothing gets better than this.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 30 grams chopped bacon
• 1 large or 2 medium leek, chopped
• 2 chopped potatoes
• 1 cup milk
• Salt and black pepper to taste

Method

• Heat the oil in a saucepan.
• Add the onion, bacon, and leek. Once the bacon is cooked, add the potatoes and continue cooking for a few minutes.
• Add the stock and bring to a boil. Simmer the soup and mash the potatoes to thicken the soup. Add milk, salt and pepper, and simmer till the soup seems creamy.
• Add a dash of cream and serve hot.

Benefits

This soup is a great alternative to tomato soup in the winters. Leeks provide the body with calcium and Vitamin B6 , which are helpful in dealing with morning sickness and also help in developing stronger bones.

10. Moroccan Chickpea Soup

For those who cannot let go of their exotic tastes!

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 chopped celery stalks
• 600 ml. boiled vegetable stock
• 400 grams soaked chickpeas
• 400 grams chopped tomatoes
• ½ lemon

Method

• Add oil, onion, celery stalks, and 2 spoons of cumin powder to a pan. Stir till the vegetables get soft.
• To that, add the stock, tomatoes and chickpea. Simmer the soup for 8 mins.
• Add the lemon, salt and pepper to taste and sprinkle some herbs (optional).
• Serve with bread.

Benefits

Chickpeas are a source of potassium and fibre, which help keep the mother’s blood pressure and cholesterol in check.

11. Beetroot Soup

This healthy soup is flavoursome , and the bright pink colour makes the soup difficult to resist.

Ingredients

• 1 onion, chopped
• 4 beetroots, cooked and chopped
• 1 potato, diced
• 1 carrot, chopped
• 1 red chilli, finely chopped
• 1 garlic clove crushed
• Oil
• ½ tsp paprika or red chilli powder
• 2 tbsp yoghurt1 tbsp oil
• 2 cups vegetable stock
• Salt and pepper to taste

Method

• In a pot, heat the oil and add the onion, garlic, and red chilli and fry till the onions become translucent.
• Add the potato, carrot, and paprika and saute for a few minutes. Pour the stock and boil the mixture till the potato and carrot get soft.
• Add the beetroot, and simmer the mixture for 5-10 minutes. Blend the mixture until smooth.
• Add the yoghurt, salt and pepper to taste. Garnish with a dash of yoghurt

Benefits

Beetroot is a rich source of folic acid and iron, making this vegetable beneficial for pregnant women. Folic acid is essential for the development of the baby’s nervous system. Also, the nitrates present in beetroot help in lowering blood pressure.

12. Saffron Vegetable Soup

Full of vegetables, this soup is an absolute treat for vegetarians and non-vegetarians alike. However, go easy on the saffron and consume it in moderation.

Ingredients

• 1 carrot, diced
• 1 onion, chopped
• 1 celery stalk, chopped
• 250 grams green beans, chopped
• 1 large tomato, chopped
• 2 garlic cloves, minced
• 1 cup chickpeas, cooked
• 1 pinch of saffron
• 2 tbsp oil
• 4 cups vegetable stock
• Salt and pepper to taste
• Basil leaves for garnishing

Method

• In a pot, heat the oil and add the carrot and celery, cook these till they get softened.
• Add onion, garlic and tomato, cook till they get soft. Add the green beans and saute for a few minutes.
• Add the saffron and vegetable stock to the pot and boil the mixture. Add the chickpeas and cook for 10-15 minutes.
• Add salt and pepper to taste and garnish with a basil leaf.

Benefits

The variety of vegetables in this soup are really nutritious. Additionally, saffron is known to help with mood swings. Hence,  having this soup will not only improve your physical health but also help you manage your emotional health.

Health is the biggest concern during the nine months of pregnancy, and a woman needs to be very careful about what goes into her body. It is crucial to opt for healthier food options. Soups are nutritious as well as filling, and you can make these delicious soups that are flavourful and a healthy alternative.

Also Read: Healthy and Refreshing Pregnancy Juices