Five Easy Recipes for Nutrient-Dense Curry During Your Antenatal Journey

Pregnancy is a time when maintaining a nutritious and balanced diet is essential to the well-being of both the expectant mother and the growing baby. During this time, food can become an important part of your antenatal care, not just for nourishment, but also for fostering a sense of connection with your body and your baby. Curries, often packed with rich flavours and nutrients, are a wonderful way to ensure you’re getting a variety of essential vitamins, minerals, and proteins. In this article, we will explore five easy and nutrient-dense curry recipes perfect for pregnancy. These recipes are designed to be rich in ingredients that are especially beneficial for expectant mothers, providing essential nutrients such as iron, folate, calcium, protein, and healthy fats. Alongside the recipes, we will discuss how maintaining good nutrition during pregnancy supports your overall antenatal care, how you can incorporate light physical activity into your day, and how food can play an important role in your antenatal appointments.

1. Chickpea and Spinach Curry: A Fibre-Rich, Iron-Boosting Delight

Chickpeas and spinach come together in this simple yet delicious curry to provide an excellent source of fibre, iron, and folate. Iron is especially important during pregnancy to support your increased blood volume and prevent anaemia. Folate helps reduce the risk of neural tube defects in your baby, making this curry a perfect choice for prenatal care. Ingredients:

• 2 tbsp olive oil
• 1 large onion (chopped)
• 2 cloves garlic (minced)
• 1 thumb-sized piece of ginger (grated)
• 1 can (400g) chickpeas (drained and rinsed)
• 200g spinach (fresh or frozen)
• 1 can (400g) diced tomatoes
• 1 can (400ml) coconut milk
• 1 tsp ground cumin
• 1 tsp ground turmeric
• 1 tsp ground coriander
• 1/2 tsp chili powder (optional)
• Salt and pepper to taste
• Fresh coriander (for garnish) Method:

1. Heat olive oil in a large pan over medium heat. Add the onion and cook until soft and translucent.
2. Add the garlic, ginger, and spices, cooking for another 2-3 minutes until fragrant.
3. Stir in the chickpeas, tomatoes, and coconut milk, and bring the mixture to a simmer.
4. Cook for 15-20 minutes, allowing the sauce to thicken and the flavours to combine.
5. Add the spinach and cook until wilted (if using fresh) or heated through (if using frozen).
6. Season with salt and pepper to taste, and garnish with fresh coriander before serving. This curry provides plenty of fibre to support digestive health, while chickpeas and spinach work together to offer a nourishing boost of protein and iron, both essential nutrients during pregnancy. It’s a comforting and satisfying option for expectant mothers looking to maintain their antenatal health.

2. Sweet Potato and Lentil Curry: Packed with Beta-Carotene and Protein

Sweet potatoes are a powerhouse of beta-carotene (vitamin A), which supports skin and vision health during pregnancy. Lentils, on the other hand, are a great plant-based protein source that provides both iron and folate, making this curry an excellent option for expectant mothers looking to boost their iron levels while enjoying a delicious, hearty meal. Ingredients:

• 1 tbsp coconut oil
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 1 tsp ground cumin
• 1 tsp ground turmeric
• 1/2 tsp ground cinnamon
• 2 medium sweet potatoes (peeled and cubed)
• 1 cup red lentils (rinsed)
• 1 can (400g) diced tomatoes
• 1 can (400ml) coconut milk
• 1/2 cup vegetable broth
• Salt and pepper to taste
• Fresh coriander (for garnish) Method:

1. Heat coconut oil in a large pot over medium heat. Add the onion and cook until soft and golden.
2. Stir in the garlic and spices, cooking for an additional 1-2 minutes.
3. Add the sweet potatoes, lentils, tomatoes, coconut milk, and vegetable broth. Bring the mixture to a boil.
4. Reduce the heat and simmer for 25-30 minutes, or until the sweet potatoes are tender and the lentils are cooked.
5. Season with salt and pepper, and garnish with fresh coriander. This nutrient-dense curry is rich in beta-carotene from sweet potatoes and iron from lentils, both of which play vital roles in your antenatal nutrition. Sweet potatoes also provide complex carbohydrates that give you sustained energy throughout the day, making this dish a perfect choice for lunchtime.

3. Chicken Tikka Masala: A Protein-Packed, Calcium-Rich Favourite

Chicken tikka masala is a classic curry that is both rich in protein and calcium, two key nutrients for a healthy pregnancy. Protein helps with tissue growth and repair, while calcium supports the development of your baby’s bones and teeth. Ingredients:

• 500g chicken breast (cut into bite-sized cubes)
• 2 tbsp olive oil
• 1 large onion (chopped)
• 2 cloves garlic (minced)
• 1 tbsp grated ginger
• 1 can (400g) diced tomatoes
• 1/2 cup plain yoghurt (or dairy-free alternative)
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp paprika
• 1/2 tsp ground cinnamon
• 1/2 tsp garam masala
• 1/2 tsp chili powder (optional)
• Salt and pepper to taste
• Fresh coriander (for garnish) Method:

1. Heat olive oil in a large pan over medium heat. Add the onion and cook until soft.
2. Add the garlic, ginger, and spices, cooking for another 2-3 minutes until fragrant.
3. Stir in the chicken and cook until browned on all sides.
4. Add the diced tomatoes and cook for 15-20 minutes until the chicken is fully cooked and the sauce has thickened.
5. Stir in the yoghurt and cook for an additional 5 minutes, allowing the sauce to become creamy.
6. Season with salt and pepper, and garnish with fresh coriander before serving. This chicken tikka masala is rich in protein from the chicken and calcium from the yoghurt. The warming spices also provide antioxidants that support your immune system during pregnancy. Enjoy it with wholegrain rice for a balanced, nutrient-packed meal.

4. Butternut Squash and Chickpea Curry: A Heartwarming, Vitamin C-Boosting Recipe

Butternut squash is rich in vitamin C, which supports the immune system and helps with the absorption of iron from plant-based sources. Paired with chickpeas, this curry is both nourishing and filling, making it a great choice for expectant mothers who need a balanced and comforting meal. Ingredients:

• 1 tbsp olive oil
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground cinnamon
• 1 medium butternut squash (peeled and cubed)
• 1 can (400g) chickpeas (drained and rinsed)
• 1 can (400g) diced tomatoes
• 1 can (400ml) coconut milk
• Salt and pepper to taste
• Fresh coriander (for garnish) Method:

1. Heat olive oil in a large pan over medium heat. Add the onion and cook until soft.
2. Add the garlic and spices, cooking for an additional 2-3 minutes until fragrant.
3. Stir in the butternut squash and cook for 5 minutes.
4. Add the chickpeas, tomatoes, and coconut milk, and bring the mixture to a simmer.
5. Cook for 20-25 minutes, or until the squash is tender and the curry is thickened.
6. Season with salt and pepper, and garnish with fresh coriander. This curry is not only rich in vitamin C but also offers a great balance of healthy fats from coconut milk and protein from chickpeas. It’s a perfect way to support your immune system and antenatal nutrition.

5. Cauliflower and Potato Curry: A Simple, Vitamin-Rich Meal

Cauliflower is packed with vitamin C, while potatoes provide potassium and fibre. This simple curry is easy to prepare and can be enjoyed as a light meal or paired with rice for a more filling lunch. Ingredients:

• 1 tbsp olive oil
• 1 onion (chopped)
• 2 garlic cloves (minced)
• 1 head of cauliflower (cut into florets)
• 2 medium potatoes (peeled and cubed)
• 1 can (400g) diced tomatoes
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp turmeric
• Salt and pepper to taste
• Fresh coriander (for garnish) Method:

1. Heat olive oil in a large pan over medium heat. Add the onion and cook until soft.
2. Add the garlic and spices, cooking for another 2-3 minutes.
3. Stir in the cauliflower and potatoes, and cook for 5 minutes.
4. Add the diced tomatoes, and simmer for 20-25 minutes, or until the vegetables are tender.
5. Season with salt and pepper, and garnish with fresh coriander before serving. This light yet nutritious curry is a great source of vitamin C, potassium, and fibre. It’s ideal for expectant mothers looking for a quick and nourishing meal during their antenatal journey.These five easy curry recipes offer a variety of nutrient-dense ingredients that are perfect for expectant mothers. Packed with essential vitamins, minerals, proteins, and healthy fats, these dishes will help you maintain optimal nutrition during pregnancy. Remember, antenatal nutrition is crucial for supporting your health and your baby’s development, so don’t hesitate to include these vibrant curries in your weekly meal rotation.