bean soup
Photo by Flickr polytiku
Expectant Moms know that they need to follow a healthy diet for their own sake and that of their unborn baby but if pregnancy is also leaving them queasy then there are days – even later in pregnancy – when the thought of eating anything much (and keeping it down) is a hard one.

Some age old advice is to try a little soup with a few crackers or a piece of toast. The soup should not be too ingredient laden or have too many rich flavors to upset a delicate stomach. It should however be nutritious and have at least some great flavor to it.

Here are some of my favorites:

Simple Bean Soup

A simple bean puree gives this soup a thick, creamy texture without the need for a lot of fatty added extras like butter. This is a dish that is low in calories but packed with good stuff that expectant mothers need, especially fiber and iron.

Recipe Ingredients

3/4 cup red kidney beans

2 onions, chopped

4 tomatoes, chopped

3 cloves of garlic, chopped

1/2 tsp chili powder

1 tsp lemon juice

1 tbsp oil

Salt and pepper to taste


Leave the beans to soak overnight and drain before use. Drained, canned kidney beans are fine too.

Add a little oil to a heated skillet. Add onions and saute for about a minute. Add garlic, chili powder, tomatoes and salt and cook in the same way for a minute longer.

Add the beans and water to the mixture. Stir and simmer until the beans are soft. Next, transfer the mixture to a blender and blend until smooth. Finally add in the lemon juice and mix well.

broccoli soup
Photo by Flickr bookgrl
Broccoli Soup Recipe

It is essential that expectant Moms get enough folic acid and broccoli is a great natural source of it. This simple soup makes the most of the broccoli’s flavors and is very easy to make.


1 cup broccoli, chopped

1/2 cup onions, chopped

1 tsp wheat germ

1 tbsp processed cheese

1/2 cup milk

1 tbsp oil

Salt and pepper to taste


Heat a little oil in a skillet and the saute onions until golden brown.

Stir in the broccoli and 11/2 cups of water and simmer for about 3 minutes. Remove from the heat and allow to cool.

Transfer the cooked ingredients to a blender and blend until smooth and then return them to the pan.

Stir in the wheat germ, milk and cheese and bring the mixture to a rolling boil. Lower the heat, allow to simmer for a few minutes and then serve after adding salt and pepper to taste.

celery soup
Photo by Flickr by euqus
Cream of Celery Soup Recipe

Everyone needs to try and get enough protein in their diet but it is especially important that expectant and breast feeding Moms do. This tasty creamy soup is packed full of protein and the smooth flavor is delicious without being overpowering.


1 tbsp butter

1/2 cup chopped onions

1/4 cup chopped potatoes

1 1/4 cups finely chopped celery stalks

2 tsp corn flour dissolved in 2 cups of milk

salt and pepper to taste


Allow the butter to melt in a pan. Stir in the potatoes and onions, mix well and then saute for 5 to 7 minutes. Stir in the celery and cook for another 1 to 2 minutes. 

Stir the water into the mix, lower the heat and cook for a further 5 to 7 minutes. Set the mixture aside to cool and then blend in a blender until smooth.

Return the mixture to the pan and add in the corn flour enriched milk as well as the salt and pepper. Cook for a minute or two longer and then serve hot.

golden broth
Photo by Flickr time fly
Golden Broth Recipe

This mild tasting soup has all the vegetable goodness an expectant Mom needs but also has a pleasant flavor that should not increase nausea.


For the basic stock

2 large carrots, chopped

2 onions, chopped

1 potato, chopped

For the soup topping

1/2 onion, chopped

3/4 cup chopped spinach

3/4 cup milk

1 tbsp butter

salt and pepper to taste

Making the stock

Combine all of the ingredients with add 5 cups of water and pressure cook for 2 to 3 whistles. Blend the cooked broth mixture until smooth and then set aside.

Making the topping

In a skillet heat the butter, add the onions and saute for about a minute. Stir in spinach and saute for 2 or 3 minutes more.

Stir in the stock gradually and bring to a gentle boil and then fold in the milk, salt and pepper. Stir over a low heat for a minute or so longer and then serve hot.

potato onion soup
Photo by Flickr Ned Raggett
Simple Potato and Onion Soup

This is another very mild soup that should sit well in a queasy tummy. When preparing the potatoes scrub the skins clean but do not peel them off as potato skins are full of folic acid.


1 cup potato cubes

1/4 cup onions, sliced

1/2 tsp dried mixed herbs

1 tsp butter

salt and pepper to taste


While melting the butter in a pressure cooker in a separate skillet saute the onions and potatoes until the onions are translucent.

Add them to the pressure cooker, together with the water and cook for 3 whistles.

When the mixture is cooled transfer to a blender and blend until smooth. Reheat the soup and serve.

About the Author:

All of her life Lena has had two great passions – making great healthy food and helping women get great healthy hair, whatever their age. Over the years she has made a point of studying food nutrition and has written extensively about the links between great healthy food and beautiful healthy hair.


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