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Healthy Indian Recipes > Indian Pregnancy recipes > Indian salads for Pregnancy
27 Indian Salads For Pregnancy Recipes
Last Updated : 03 March, 2025
Table of Content
Pregnancy Indian Salads | Pregnancy Vegetarian Salads
Pregnancy Indian vegetarian salads should focus on nutrient-dense ingredients that support both maternal health and fetal development. Leafy greens like spinach, fenugreek (methi), and amaranth provide essential folate, a vital nutrient for preventing neural tube defects. Adding carrots, cucumbers, and bell peppers contributes vitamin A, fiber, and hydration. Legumes like sprouted moong dal or black chickpeas (kala chana) are excellent sources of plant-based protein and iron, which help prevent anemia during pregnancy.
three bean salad recipe | rajma, kabuli chana and rangoon na vaal salad |
Incorporating yogurt (dahi) into salads adds probiotics, which support gut health and improve digestion, a common concern during pregnancy.
Seeds like flaxseeds, chia seeds, and sunflower seeds, as well as nuts like almonds and walnuts, can be sprinkled over salads to boost omega-3 fatty acids and healthy fats. These nutrients are crucial for the baby’s brain development. Sesame seeds (til) can also be included in small amounts for calcium.
Ingredients to Avoid in making vegetarian Indian salads for pregnancy
Salads prepared with raw papaya, which contains enzymes that may induce uterine contractions, are also best avoided. Excessive use of salt, particularly in pickled or processed ingredients, can lead to water retention and elevated blood pressure.
Packaged salad dressings, canned vegetables, and processed cheese should be minimized due to their high sodium content.
bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers | One serving of bean and capsicum salad has 24% protein , 57% fiber. 188 % Vitamin C, 89% Folic Acid, 40% Vitamin B1, 27% Calcium , 42% Iron, 41% Phosphorus, 38% Magnesium, 18% Potassium, 24% Zince of your Recommended Dietary Allowance ( RDA).
bean and capsicum salad recipe | rajma, kabuli chana salad | protein rich Indian rajma salad with bell peppers
Salads should always be made with thoroughly washed and peeled vegetables
Use freshly prepared ingredients, and avoid leftover salads that may harbor bacteria. Homemade preparations are preferable to store-bought options, which may not always meet the same standards of cleanliness.
Eating any one salad from those listed in this section is one of the healthiest habit a mum-to-be can adopt, is what experts say. So go ahead and explore the range of salads especially designed for you to meet your nutritional needs during these special nine months!
Protein Rich Indian Salads for Pregnancy
sprouts spring onion and tomato salad recipe | Indian mixed sprouts tomato salad | healthy mixed sprouts vegetable salad | mixed sprouts salad for weight loss | One serving of sprouts spring onion and tomato salad gives 13% folic acid, 20% vitamin B1, 13% protein of your Recommended Dietary Allowance ( RDA).
You can make your salads protein packed by adding sprouts, dals or even curds and paneer. Cabbage and Moong Dal Salad is sure to tickle your taste buds and satisfy your hunger pangs without giving you any empty calories. Rich in protein, fibre, folic acid and iron, this simple salad is good for a mid-morning or a late afternoon snack too. One serving of cabbage moong dal salad gives 26% folic acid, 20% vitamin B1, 13% protein of your Recommended Dietary Allowance ( RDA).
cabbage moong dal salad recipe | Indian moong dal salad | yellow moong dal salad for weight loss | healthy moong dal salad
Folic acid rich pregnancy Indian healthy salads
Paneer aur Hare Chane ka Salad | healthy paneer chana salad | protein rich chana salad | calcium rich paneer salad recipe | provides a protein top-up and good dose of fibre and vitamin A both of which are important during pregnancy. One serving of paneer aur hara chane ka salad gives 39% folic acid, 17% protein, 20% calcium, 20% vitamin B1 of your Recommended Dietary Allowance ( RDA).
Iron Rich Salads for Pregnancy
mint watermelon salad is an amazing recipe to be had during the first trimester of pregnancy as watermelon is an excellent source of iron, while mint has not just iron but vitamin C too. One serving of mint watermelon salad gives 45% iron of your Recommended Dietary Allowance ( RDA).
Iron and vitamin C work best as a team as the latter is needed for iron to work best. Pear, Apple and Date Salad with Orange Dressing is a good source of iron, vitamin c, calcium and carbohydrate which is the source of instant energy. It will perk you up almost instantly. It makes a great snack that can be assembled quickly at any time using all your favourite fruits.
Enjoy all our salad recipes for pregnancy | Pregnancy Salad Recipes | Indian Veg Pregnancy Salads. Explore more varieties in our pregnancy section everyday.
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