Returning to work? 5 easy vegan recipes for a healthy pregnancy

written by Catherine Barry and edited by Maya Bach, MPH, RDN

February 11, 2021, updated August 10th, 2022

Not only are these meals quick and easy to make, they are also packed with important nutrients for pregnancy such as iron, folate, calcium, and choline, and may be beneficial for pregnancy symptoms such as heartburn, constipation, and leg cramps. Iron is an important mineral that allows your body to increase its blood supply in order to supply oxygen to your baby. Folate is a vitamin that is necessary for the proper growth and development of your baby’s neural tube. Calcium allows you and your baby to have strong bones and teeth and choline is essential for brain development and health. These meals are designed to help you meet your prenatal nutritional needs while minimizing time spent in the kitchen. 

10-Minute Stir Fry

Serves two

Ingredients:

• 1 bag (60 oz) frozen veggie blend

• 2 cups frozen brown rice

• 1 block extra-firm tofu, diced into cubes

• 1 tbsp coconut aminos

• ½ tsp onion and/or garlic powder

• ½ cup fresh pineapple

Instructions: 

1. Cover tofu with coconut aminos, garlic, and onion powder and place in a bowl

2. Add frozen vegetables into a microwave-safe container and heat for five minutes. Remove veggies and cook frozen rice according to the package.

3. Add tofu to veggies and heat for another two minutes.

4. Divide into two bowls and serve the mixture over the warm rice.

5. Top with pineapple and enjoy!

Note: you can also prepare this dish by placing the ingredients in a small pan on medium heat for 7-10 minutes until the stir fry is cooked through 

Why is it great for pregnancy?

Tofu is packed with protein and calcium. 

Pineapple has bromelain, a gut-friendly enzyme that aids with digestion and reduces heartburn.

Protein Avocado Mash

Serves two 

Ingredients:

• ½ avocado

• ½ cup chickpeas, drained and rinsed  

• 1 tsp lemon juice

• 1 tbsp nutritional yeast

• Salt and pepper

• Whole grain bread, pita or sourdough toasts,

• Sliced veggies (optional)

Instructions: 

1. Mash avocado, chickpeas, lemon juice, nutritional yeast, salt, pepper, and any other desired seasonings until combined

2. Spread onto toast, bread or pita before topping with veggies of your choice.

3. Enjoy!

Why is it great for pregnancy?

Chickpeas are packed with protein, fiber, and folate.

Avocados contain many vitamins and minerals such as folate and potassium that may reduce leg cramping and have healthy fats that help your baby’s skin, nails, and hair to grow!

Quinoa Pad Thai Salad

Serves two

Ingredients 

• 2 tbsp peanut butter

• 2 tsp coconut aminos

• 1 tsp blackstrap molasses syrup 

• 1 - 2 tbsp water 

• 2 cups cooked quinoa (frozen or pre-cooked)

• 1 cup frozen edamame 

• 2 cups frozen veggies of your choice

• Optional: dash of chili flakes or sriracha

Instructions

1. Microwave frozen vegetables, quinoa, and edamame according to package directions

2. Mix together peanut butter, coconut aminos, blackstrap molasses, water, and chili flakes or sriacha until combined to a paste. Add more water as desired

3. Pour the peanut sauce over quinoa, edamame, and veggies mixture

4. Enjoy! 

Why is it great for pregnancy?

Peanut butter contains significant amounts of choline.

Quinoa contains high amounts of choline and is a complete protein.

Blackstrap molasses is a good source of minerals like calcium and iron.

Edamame is high in folate and protein, along with a significant amount of iron.

Stuffed Sweet Potato Four Ways

1 medium to large sweet potato

Mediterranean Style:

• Hummus, chickpeas, cucumber, tomato

Mexican Style:

• Beans, avocado, pico 

American Style:

• Broccoli, nutritional yeast, lemon juice 

Leftover Style:

• Leftover chili, roasted vegetables, curries, all work as great toppings for a new take on last night’s dinner!

Instructions: 

1. Wash and poke holes in your sweet potato with a fork or knife and place on a microwaveable safe plate

2. Microwave for 5-7 minutes until sweet potato is soft, leaving the skin on

3. Slice open and top with ingredients of your choice

4. Enjoy! 

Why is it great for pregnancy?

Baked sweet potatoes also contain fiber which is great for digestive health which may help reduce constipation

---

Curried Lentil Spinach Soup

Serves two

Ingredients

• 1 cup red lentils

• 3 cups vegetable broth

• 3 cups fresh spinach 

• 2 tsp curry powder

• 1/2 block extra-firm tofu, crumbled

Instructions

1. Place all ingredients except fresh spinach into a small pot

2. Bring mixture to a boil and simmer with the lid on for 7-10 minutes

3. Add in fresh spinach and stir until wilted

4. Mix in crumbled tofu and enjoy!
   

Why is it great for pregnancy?

Lentils contain high amounts of folate as well as fiber and protein for your body.

Broccoli contains high amounts of calcium.

Spinach, when cooked is high in iron.  

---

Tofu & Spinach Breakfast Burrito

Serves Two

Ingredients

• 1 block of extra firm tofu

• 2 - 3 handfuls of fresh spinach

• 3 tbsp nutritional yeast

• 1/4 cup refried beans, no salt added

• Salt and pepper to taste

• Whole-grain tortillas

• Avocado, salsa, leftover veggies (optional)

Instructions

1. Place block of tofu in a nonstick pan on medium heat

2. Break up the tofu with a fork until crumbled

3. Add nutritional yeast and spinach and cook for three to five minutes, stirring occasionally, until spinach is wilted

4. While tofu is cooking, spread refried beans onto tortillas

5. Spoon half the tofu mixture into the tortilla and layer in avocado, salsa and/or other veggies

6. Wrap and enjoy! 

Why is it great for pregnancy?

Tofu is packed with protein and calcium.