Soups are a great way to start your day during pregnancy. They are easy to make and full of nutrients for you and your growing baby.
Below are 12 soup recipes that are quick and easy to put together. They’ll provide a healthy boost of energy, and may even help with nausea.
In this article, I will guide you through the best soups for pregnancy as well as their nutritional benefits. Let’s dive right in!
Chicken Soup for Pregnancy
Chicken soup is a great way to start this list. It is full of protein and vegetables that can help make you feel full and nourished. In this pregnancy soup recipe, I will share a little hack that makes this easy recipe even easier.
Chicken is a great source of protein and iron, and it’s also low in fat (source: Nutritionix). Protein can help alleviate nausea, and is great for your developing baby as it contains amino acids that are important for your developing baby. It can also help you feel fuller for longer (source: Harvard).
Iron needs increase during pregnancy to help with the passing of blood to your baby. Increased iron intake also compensates for blood loss during childbirth (source: Nutrition During Pregnancy).
For this recipe, you can use chicken stock or vegetable stock for easier preparation. If you have time and want to lower the sodium content, opt to make your own from scratch. How? Here’s where the hack comes in!
If you choose to use leftover rotisserie chicken, make sure it has been handled correctly. It should not sit out for longer than two hours. To avoid the risk of food poisoning, don’t keep the rotisserie chicken in the fridge for more than 3 days before making stock (source: CDC).
When the stock has been reduced (after at least 2-3 hours – the more time you reduce, the more flavorful the stock gets), strain it and add your favorite vegetables such as carrots, turnips, or green beans.
Miso Soup For Pregnancy
Miso soup is high in important nutrients, but it is also high in sodium, which can be bad for you and your baby when consumed in excess. High-sodium diets can have detrimental effects on blood pressure (source: FDA).
There are many types of miso that can be used to make miso soups, and their sodium content varies. For example, white miso has lower sodium than brown miso, which also has a stronger flavor.
To make miso soup at home, simply dissolve dashi granules in water. Dashi is the base of the soup. You can purchase it pre-made or make it yourself. Bring the dashi to a boil and whisk in your commercial miso paste. Be wary of the amount of paste you put in, as it is high in sodium. I suggest 1-2 tablespoons for every 4 cups of water.
From here you can add your tofu, which is a great source of protein. You can also add noodles for a helping of carbohydrates. Choose whole grain noodles for a source of fiber, then top with chopped scallions. This soup is usually pretty salty due to the miso paste, which makes it a great option for alleviating nausea.
Lentil Soup for Pregnancy
Lentils are a superfood for pregnant women. They are high in protein, fiber, folate, and iron. Fiber helps aid with digestion and prevent constipation, and folate is important for your developing baby and helps avoid neural tube defects. Lentils are also full of protein, making them a good option if you are feeling a little bit of morning sickness.
When choosing your lentils, make sure they are even in color, and watch out for mold. They should be washed under cold running water before being added to your recipe to avoid any contamination.
To prepare a simple lentil soup, start by sauteing onion and garlic. When the onions are translucent and garlic is aromatic, add in celery and some chopped carrots. Season this mixture with oregano, basil, bay leaf, and a little tomato paste. You may also add some cumin or curry powder, depending on your preference.
When ready to serve, you can add some kale or spinach for additional color and nutrients. These vegetables are also high in vitamin C, which can help with immune function (source: NIH).
Seaweed Soup for Pregnancy
Seaweed soup is a popular soup originating in Korea. Seaweed is full of great nutrients like essential amino acids and vitamin C, which helps with the absorption of iron. It also contains vitamin B12, which helps with cell production, and many more minerals important for healthy pregnancy such as zinc, copper, calcium, and iodine.
Iodine is an important nutrient during pregnancy as it maintains normal thyroid functions for you and your growing baby. However, too much iodine can also disrupt you and your baby’s thyroid functions and hormones, so be sure to consume it in moderation (source: Nature Reviews Endocrinology).
For this recipe, simply soak the nori (seaweed) in warm water. When it is soft, slice it into thin pieces. Saute garlic and onion, and if you like, add some protein like chicken, beef, pork, or even tofu.
When your protein is cooked, add your sliced seaweed and some soy sauce, and cook for another two minutes. Add cups of water and bring to a boil for 10-15 more minutes, then season with salt and pepper.
Tomato Soup for Pregnancy
However, aside from this concern, tomatoes are a great food to include in your pregnancy diet. They are high in fiber, folate, vitamins A, C, and K. They also contain lycopene, an antioxidant that has been shown to decrease the risk of cancer and cardiovascular diseases (source: NIH).
Tomato soup is one of the simplest ways to satisfy your soup craving, since it takes virtually no time to prepare. First, saute some onion in butter. When onions are translucent, add in fresh and washed tomatoes cut in half, or in quarters. Let this brown for a little while to get a beautiful smokey flavor.
Add in some water to your preference, and when the tomatoes are soft and tender, blend them with an immersion blender until smooth. Add some basil, season with salt and pepper, and you are done. Of course, you can pair this with a grilled cheese sandwich for a quick and easy comfort meal.
Pumpkin Soup for Pregnancy
Pumpkin soup during pregnancy is a great option to increase your vitamin A intake. Vitamin A helps with cell function, immunity, and your baby’s growth and development (source: NIH). It is also high in vitamin C, vitamin E, and fiber.
Pumpkins are safe to consume during pregnancy, but they should be washed thoroughly before being incorporated into dishes to avoid risks of food poisoning, as is true for all fruits and vegetables.
Just like the tomato soup recipe, start by sauteing some onion in a little bit of butter. When the onion is translucent, you may add the diced pumpkins. Then add in some water. You can also use chicken or vegetable stock for added flavor, but just keep in mind that this may contain more sodium. Let this boil until the pumpkins are fork-tender.
Blend with an immersion blender, then add some cream or milk until your desired consistency is achieved. You may season this with salt and pepper, or experiment with your favorite spices like oregano, rosemary, or some cinnamon and nutmeg for a little autumn treat.
Ginger Egg Drop Soup (Chinese Style Soup) for Pregnancy
Chinese recipes are usually easy and nutritious, and this soup is no exception. It also contains ginger, which has been shown to decrease nausea in pregnant women (source: Nursing and Midwifery Studies). The addition of egg increases the amount of protein in this dish.
This soup recipe will only take minutes to assemble. Simply boil some ginger and scallions in homemade stock (you can also use store-bought, but keep in mind that homemade has lower sodium content). Throw in some fresh mushrooms to add more protein to this dish.
When this reaches a rolling boil, add in a slurry (a mixture of cold water and cornstarch). When the soup turns into a thick mixture, lower the heat and season with salt and pepper. Add in your whisked eggs gradually while stirring, making sure to heat them thoroughly without scrambling them. Top with freshly chopped scallions.
Vegetable Soup for Pregnancy
This recipe is full of vegetables that are abundant in nutrients and minerals. It’s also a good way to empty out your fridge and decrease your food waste. Just make sure that everything is washed thoroughly before being added to the dish.
To start, saute some onion, garlic, and celery. When this becomes aromatic, add in some diced tomatoes and a little bit of tomato paste for a smokey tomato flavor. Add in your spices like dried basil, thyme, or oregano. You may also add spices like paprika and red pepper flakes to add some kick. When this mixture becomes aromatic, add in your broth (homemade or store-bought).
Next, dump in all your vegetables. Add vegetables with a longer cook time, such as carrots, before those that don’t need to cook as long, such as peas.
Some good vegetables to add here are potatoes, carrots, peas, corn, green beans, bell peppers, or whatever you have in your fridge. When all vegetables are added and cooked, serve with some parsley as garnish.
Chickpea Soup (Iron-Rich Soup) for Pregnancy
Chickpeas or garbanzo beans are a great source of iron, as well as fiber, protein, and folate (source: USDA). Chickpeas are one of the most popular choices for protein substitutes for vegetarians and vegans.
Be sure to drain the peas before cooking with them to lessen the sodium content, and always cook them before consumption.
In this recipe, you can use canned chickpeas or rehydrated dried chickpeas. Simply saute some garlic and onion in a saucepan with a little oil or butter. When aromatic, add in your chickpeas, then season with salt and pepper.
Depending on your preference, you may also add some tomato sauce or tomato paste for some added flavor. Celery is also a good option.
Add in some water, and simmer for 20 minutes. You may blend the ingredients for a smooth soup, or you may leave half of the peas unmashed to make a varied texture. You could also add some spinach for more iron to make this dish shine. Garnish with parsley before serving, and you have a great heaping of iron in a bowl.
Creamy Spinach Soup for Pregnancy
Spinach is another great source of iron, as well as folate and calcium (source: Bioactive Foods in Promoting Health). It is also high in vitamin B6, which can help prevent morning sickness (source: APA).
As for all fruits and vegetables, spinach should be washed thoroughly before consumption to avoid foodborne illnesses.
For this simple recipe, simply saute some onion in a little bit of butter. When the onions are translucent, add in a tablespoon of flour, and cook this until the flour is incorporated. Pour in your stock (store-bought or homemade), and mix well .Your stock should slightly thicken.
Pour in the washed spinach and cook until the leaves wilt. From then you may use a food processor or an immersion blender to blend the soup together. You may stop here or pass it through a sieve to achieve a more homogenous and creamy texture.
Return the soup to the pot and add in your milk, whole milk, heavy cream, half and half, or even nut milk, depending on your preference. Season the soup with salt and pepper to taste.
Chilled Cucumber Soup for Pregnancy
Soups aren’t just hot and hearty, they can also be cold and refreshing. Studies show that cold foods can help alleviate symptoms of morning sickness (source: APA).
This recipe can be served cold and is easy to make. In fact, it requires zero cooking!
For this recipe, make sure that the cucumbers are washed thoroughly and handled with care to avoid cross-contamination with other food items.
Simply peel your cucumbers and remove the seeds, then place them in a blender. Add in some pasteurized buttermilk and sour cream (you can also use yogurt), as well as some dill weed and spring onion. Blend it all up and season with salt and pepper.
You can eat this as it is, or you may put this in the fridge for 1-2 hours. Another simple hack is to put all your ingredients in the fridge overnight. When you are ready to make this soup, your ingredients will be cold and ready to eat, no waiting time needed!
Carrot Coconut Hot/Cold Soup for Pregnancy
Simply saute garlic and onion in olive oil or butter, and add in a teaspoon of ginger and curry powder.
When this is aromatic, add in your chopped carrots, some stock for flavor (vegetable or chicken would be great), and bring this to a boil. When the carrots are tender, use an immersion blender to blend until smooth.
Transfer the soup back to the pot and add in some unsweetened canned coconut milk. Cook this for 5-10 more minutes, and season with salt and pepper. Add in the juice of half a lemon, and you are done! Allow this to cool for a while, or if you want to serve the soup cold, allow it to cool to room temperature before putting it in the fridge.
There you have it – twelve soups to try, from creamy, to hearty, to hot or cold. We hope you enjoy these healthy, simple soup solutions!