15 Pregnancy Food Recipes That Are Rich In Fibre

15 Pregnancy Food Recipes That Are Rich In Fibre

7 Mar 2022 | 10 min Read

Sudeshna Chakravarti

Author | 799 Articles

Consuming high-fibre foods during pregnancy offers several health benefits. It regulates blood sugar, relieves constipation, lowers the risk of cardiovascular diseases, and even keeps you satisfied for long hours without having to consume extra calories. 

Expecting mums can easily meet their daily fibre requirements by consuming a balanced diet replete with vegetables, fruits, beans, and cereals.

Let’s have a look at the following 15 fibre-rich pregnancy recipes that are easy to cook, provide nourishment to your body, and support the healthy growth of your baby-

  1. Oats Idli

A quintessential breakfast option, this dish is simple to make and contains vital ingredients that are high in fibre. Here’s how to make it:

Ingredients:

½ cup of semolina

1 cup rolled oats

½ cup of curd

2 tbsp coriander leaves, finely chopped

2 green chilies

1/4th tbsp black mustard

½ tbsp black gram

½ tbsp cumin

½ tbsp Bengal gram

1/4th tbsp ginger

Salt to taste

Water, as required

1 tbsp baking soda

1 tbsp vegetable oil

Recipe Instructions:

  • Grind the oats in a blender to make a fine powder.
  • Heat oil in a pan and add cumin, dal, ginger, chilies, and mustard seeds.
  • Add semolina and fry till golden.
  • Add the powdered oats and salt to the mix and cook for a few minutes.
  • Remove the mix once cooked. Cool it, then add curd, water, and coriander leaves.
  • Whisk till you get the consistency of an idli batter.
  • Add water to the idli steamer and grease the idli plates with oil.
  • Place the idli stands inside the steamer and cook for 10-15 minutes.
  • Once cooked, plate the idlis on a dish, and serve hot with sambhar or chutney.
  1. Broccoli Soup
Broccoli has high fibre content and aids digestion

Broccoli contains both soluble and insoluble fibre, that helps regulate bowel movement and prevent constipation during pregnancy. Here’s an easy recipe you can try. You need:

Ingredients:

1.5 cups of fresh broccoli

1/4th cup of carrot and onion, finely chopped

1 cup vegetable stock

1 cup double-toned milk

1 tbsp garlic, finely chopped

Ground pepper and salt to taste

1 tbsp butter

Recipe Instructions: 

  • Steam the veggies for 2-3 minutes and keep them aside.
  • Melt butter in a pan and add onions. Saute until they turn transparent.
  • Add the vegetable stock, carrots, and broccoli. Cook for 2-3 minutes, while stirring.
  • Pour double-toned milk and combine well.
  • Cool the mixture and churn it in a blender or food processor
  • Pour the mixture back into the pan and mix till it becomes warm.
  • Serve it on a soup bowl and garnish with favourite toppings.
  1. Brown Rice Pulao

Brown rice has a tasty nutty flavour and is a nutrient-rich addition to your pregnancy menu. To make this recipe, you need:

Ingredients:

2 cups of soaked brown rice

1/4th cup of green beans and carrots, finely chopped

1 cup onion

½ cup tomato, sliced

1/4th cup of green peas

4 peppercorns and cloves

1 tbsp garlic and ginger

1 cardamom

1/4th tbsp cumin seeds and coriander leaves

Salt to taste

2 tbsp oil

Recipe Instructions:

  • In a pan, heat oil, and add cumin seeds. Then add onions and fry until they are golden brown.
  • Next, add the other condiments, ginger, and garlic. Stir for about a minute and add the soaked brown rice.
  • Add the veggies, salt, and then water.
  • Cook on low flame until the water evaporates.
  • Serve it hot and garnish it with a raita of your choice.
  1. Quinoa Upma

Quinoa is an excellent source of fibre, protein, and antioxidants. Here’s how to make his nutritious and tasty recipe:

Ingredients:

1 cup of quinoa

1/4th cup of carrots, green peas, and onion

½ tbsp of mustard seeds and black gram

½ tbsp raw peanuts

2tbsp curry leaves

1 tbsp green chillies

Salt to taste

1 tbsp of olive oil

2 cups of water

Recipe Instructions:

  • Soak the quinoa in water for 15 minutes.
  • Take a pan and heat oil in it. Add mustard seeds, black gram, and peanuts. Add onions and saute until they turn golden.
  • Next, add the veggies and quinoa. Gently stir it and pour water to get the desired consistency.
  • Cook on low flame until the vegetables are fully cooked.
  • Serve it hot and garnish with coriander leaves.
  1. Paalak Paratha

If you are craving something savoury, this is the recipe you should try. All you need:

Instructions:

1 cup spinach, blanched and chopped

1 cup of atta

1 tbsp ginger and garlic, finely grated

1/4th cup onion

1 tbsp chilli

Oil or ghee

Salt

Recipe Instructions:

  • Put the blanched spinach into a mixing bowl. Add cumin seeds, green chilli, ginger, and garlic, and combine well.
  • Next, add the atta and knead the ingredients into a soft dough.
  • Divide the dough to roll them into paranthas
  • Cook the paratha on a hot tava, with oil or ghee, and serve them hot with your favourite dal.
  1. Rajma Curry
Kidney beans are helpful in regulating blood pressure

Kidney beans are nicknamed the superfood of pregnancy. Make this tasty recipe at home using:

Ingredients:

1 cup of kidney beans

1 cup onion and tomato, finely chopped

2 tbsp ginger-garlic paste

½ tbsp red chilli

1/4th tbsp turmeric and garam masala powder

1 tbsp cumin

Salt to taste

1 tbsp oil

2 tbsp fresh coriander leaves

Recipe Instructions:

  • Add the kidney beans into a pressure cooker with 3 cups of water. Cook for up to 5 whistles, and drain the beans. Reserve the stock for later use.
  • In a pan, heat oil and add cumin seeds. Then, saute the onions till golden brown, and add ginger-garlic paste.
  • Add the condiments and mix well. Next, add the rajma and the reserved stock. Cook until you get a thick, gravy-like consistency.
  • Serve it hot with roti.
  1. Vegetable Salad

If you are craving something simple and fibre-rich, try this colourful veggie salad recipe. You need:

Ingredients:

1/4th cup cabbage and red cabbage, finely shredded

½ cup of carrots and cucumber

1/4th cup tomatoes, green, yellow, and red bell peppers

2 tbsp sunflower seeds

Recipe Instructions: 

  • Mix all the ingredients in a large bowl.
  • Prepare the dressing with 1 tbsp lemon juice, ½ tbsp dried oregano, 1 tbsp honey, and 1/8th tbsp salt.
  • Combine the dressing into the bowl and mix well.
  • Consume it fresh
  1. Flaxseed Roti

Flaxseed has high fibre content and is a great source of Omega-3 fatty acids. Try this healthy recipe, using:

Ingredients:

3 tbsp flax seeds

1 cup of wholewheat flour

1/4th tbsp cumin seeds

Salt

Recipe Instructions

  • Roast the flax seeds in a pan. Remove them from the flame once they start sputtering.
  • Next, add the cumin seeds and dry roast them.
  • Churn both flax and cumin seeds in a blender.
  • In the wholewheat flour, add water, the flax-cumin seed mixture, and knead well to form a soft dough.
  • Once the dough is set, divide it and roll them into rotis
  • Cook the roti on a hot tava and serve it hot with curry.
  1. Pindi Chole Roll

Simple yet delicious, this recipe is packed with chickpeas, which is an excellent plant-based source of fibre, folate, and protein. You need:

Ingredients:

1 cup chickpeas

1 cup tomato, onion, and cucumber, chopped

2 tbsp Bengal gram

1 tbsp ginger and green chillies

4 tbsp chopped coriander leaves

1 tbsp chole masala

4 wholewheat rotis

Salt to taste

2 cups of water

1 tbsp oil

Recipe Instructions:

  • Pressure cook the chickpeas and Bengal gram with 2 cups of water for 4-5 whistles.
  • Heat oil in a pan and saute the onions. Next, add the veggies and other condiments and cook for another 4-5 minutes.
  • Once the tomatoes appear mushy, add the chickpeas, chole masala, salt, and mix well.
  • Take a wholewheat roti, and place lettuce leaves on top. Add the cooked chickpeas, garnish with toppings, and serve it with a dip.
  1. Moong Daal Vada

Another delicious and healthy snack that you can munch on during the evenings. Here’s how to make it:

Ingredients:

1 and 1/2 cup of split green gram

2 tbsp black gram

2-3 green chillies

1 tbsp red chilli powder

½ tbsp garam masala powder

1/4th tbsp turmeric and baking powder

2 cups of curd

Oil and salt to taste

Recipe Instructions:

  • Soak the dals in water for about 2 hours.
  • Next, add ginger, moong sprouts, green chillies to the dal, and churn to form a coarse mixture.
  • Transfer in a large bowl, and set it aside for 8 hours to ferment.
  • Add salt and other condiments once the mixture is fermented.
  • Apply water on your palms and take a small portion of the batter to form a vada.
  • Grease the baking tray and put the vadas. Bake until done.
  1. Apple Cinnamon Oats
Oats is an easy and quick meal option

It’s a quick fibre-packed meal, ideal for your breakfast. You need:

Ingredients:

2/3rd cup of rolled oats

1 cup milk

1/4th tbsp cinnamon powder

A handful of walnuts and a few apple slices

Recipe Instructions:

  • Add milk to the rolled oats. Next, sprinkle cinnamon powder and combine well.
  • Put the bowl in the refrigerator. The next morning, garnish with apple slices, walnuts, and consume.
  1. Chia Seed Pudding

Chia seeds will help you stay full for longer hours, maintain blood sugar levels, and also help you get adequate fibre. To make this, you need:

Ingredients:

4 tbsps chia seeds

I cup milk

½ tbsp sweetener of choice

Few slices of your favorite fruit

Recipe Instructions:

  • Add milk to chia seeds. Combine well to break any clumps of chia seeds.
  • Add your choice of sweetener and give a final stir.
  • Garnish with your favourite fruit slices.
  1. Baked Sweet Potatoes

Another plant-based source of fibre, sweet potatoes reduce blood sugar spikes and improve digestive healh. To make this, you need:

Ingredients:

4-5 sweet potatoes

Oil to grease

Salt to taste

Recipe Instructions:

  • Preheat your oven to 425 F and grease your baking sheet.
  • Poke holes on the sweet potatoes with a fork and pour a little oil over them.
  • Bake them for 40-50 minutes and serve them with the main dish of your choice.
  1. Avocado Toast
Avocado is an excellent source of fibre

Avocados are rich in antioxidants and aid in digestion. To make this quick recipe, you need:

Ingredients:

1 avocado

Herbs of your choice

Oregano and salt to taste

1 tbsp olive oil

2-3 slices of bread, toasted

Recipe Instructions:

  • Mash the avocado in a bowl, add spices, herbs of your choice
  • Top the toasted bread with this mix and add olive oil.
  • You can also top it with a fried egg.
  1. Spinach Soup

This delicious and creamy spinach soup is a great dinner option. You need:

Ingredients:

1 tbsp butter

1 bay leaf

1/4th cup onion

1 clove garlic

½ cup milk

Salt and pepper to taste

1 tbsp cornflour

1 tsp fresh cream

Recipe Instructions:

  • Finely chop the spinach and blanch them.
  • Melt butter in a pan, add bay leaf, onion, garlic, and saute well. Add the spinach and cook until the spinach shrinks.
  • Remove the bay leaf and churn the mixture in a blender. Put this mixture back into the pan, and add milk, and salt. 
  • Bring it to boil, then add the cornflour paste and wait for the soup to thicken.
  • Pour the soup into a bowl and garnish it with fresh cream.

Try these delicious and fibre-rich recipes at home, to maintain healthy blood sugar levels, prevent constipation, aid digestion, and satisfy your food cravings.

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