Pregnancy changes the way you look at your plate. Suddenly, you’re not just eating for yourself — you’re fueling the growth and development of a whole new little person.
One nutrient that deserves extra attention? Folate (vitamin B9). It’s a quiet hero in your pregnancy journey, helping your baby’s brain and spinal cord form properly in the earliest weeks, supporting healthy red blood cell production, and even keeping your own energy levels up.
While supplements are important (most prenatals contain folic acid or methylfolate), your everyday meals can pull a lot of weight, too — especially when they’re built around lentils and beans. These humble legumes are folate powerhouses, rich in protein, fiber, iron, and more. And they’re versatile enough to work in anything from cozy soups to crisp salads.
Today, we’re serving up five delicious, pregnancy-friendly lentil and bean dishes that pack a folate punch, plus some smart pairing tips to make the most of every bite.
🥄 Why Lentils & Beans Belong on Your Pregnancy Menu
A half-cup of cooked lentils delivers about 180 µg of folate — that’s roughly 30% of your daily pregnancy needs — along with plant-based protein, iron, magnesium, and 7–8 grams of fiber. Some bean varieties, like Great Northern or black beans, chip in another 90 µg per half-cup, plus potassium and zinc for good measure.
They’re also easy on the wallet, endlessly adaptable, and deeply satisfying — perfect for pregnancy cravings that demand comfort and nutrition.
Pair them with vitamin C–rich foods (tomatoes, citrus, peppers) to boost iron absorption. If you need ideas, our Citrus Fruits During Pregnancy: A Trimester-by-Trimester Guide is full of simple, refreshing pairings.
🍲 The Top 5 Folate-Boosting Lentil & Bean Dishes
These aren’t just recipes — they’re building blocks for your folate goals. Each one balances flavor, nutrients, and pregnancy-friendly tweaks so you can enjoy your meals and know you’re getting what you need.
1. Spinach & Lentil Soup — Comfort in a bowl
Picture this: a pot gently simmering on the stove, the aroma of onions, garlic, and cumin filling the air. You stir in red or brown lentils, add vegetable broth, and let them soften into a creamy base. Just before serving, you toss in a few generous handfuls of fresh spinach — it wilts down instantly, adding a deep green swirl of folate, iron, and vitamin C.
đź’ˇ Why it works for pregnancy:
- Lentils: ~180 µg folate per ½ cup cooked
- Spinach: another ~130 µg folate per cup cooked, plus iron
- Lemon juice: boosts iron absorption
- Fiber: keeps digestion regular (a pregnancy win)
Serving idea: Pair with wholegrain bread or brown rice for a hearty, complete meal.
👉 Inspiration: We feature similar warming bowls in 5 Energizing Soups for the Second Trimester.
2. Quinoa, Chickpea & Kale Salad — Crisp, colorful, crave-worthy
This is not your limp, sad desk salad. Think fluffy quinoa (a complete plant protein), tender chickpeas, and ribbons of massaged kale. Add cherry tomatoes, cucumber, and a sprinkle of feta (pasteurized for safety), then drizzle with olive oil and lemon juice.
đź’ˇ Why it works for pregnancy:
- Chickpeas: ~140 µg folate per cup cooked
- Kale: antioxidants, vitamin K, calcium
- Quinoa: protein + magnesium for muscle health
- Citrus dressing: improves iron absorption
Serving idea: Make a big batch for lunch prep — it keeps well for 2–3 days in the fridge.
👉 Inspiration: See more green-packed combinations in 5 Folate Rich Salads for Pregnant Women with Kale, Quinoa, and Beets.
3. Masoor Dal with Lemon & Coriander — Indian comfort with a folate kick
Masoor dal (red lentils) is the queen of quick weeknight cooking. They soften in under 20 minutes and absorb spices like turmeric, cumin, and ginger beautifully. Finish with fresh coriander and a generous squeeze of lemon juice — the citrus brightens the flavor and helps your body soak up the iron.
đź’ˇ Why it works for pregnancy:
- Lentils: folate, protein, iron, fiber
- Spices: turmeric and ginger have gentle anti-inflammatory benefits
- Lemon juice: vitamin C for nutrient absorption
Serving idea: Enjoy with brown rice or wholewheat roti, plus a side of yogurt for probiotics.
4. Black Bean & Sweet Potato Tacos — Pregnancy cravings, satisfied
Here’s your excuse to have tacos on a Tuesday… and Wednesday. Roast cubes of sweet potato with paprika and cumin until caramelized. Heat black beans with garlic and a splash of veggie broth, then pile both into warm tortillas. Top with avocado, salsa, and a sprinkle of cheese (pasteurized).
đź’ˇ Why it works for pregnancy:
- Black beans: ~120 µg folate per cup cooked
- Sweet potato: beta-carotene for baby’s vision development
- Avocado: healthy fats + extra folate
- Salsa: vitamin C to boost iron absorption
Serving idea: Serve with a fresh side salad for extra crunch.
5. Lentil & Spinach Patties — Snack or light meal hero
Blend cooked green or brown lentils with sautéed spinach, breadcrumbs, and a beaten egg (or flax egg for vegan), then form into patties. Pan-fry in a little olive oil until golden. These freeze beautifully, so you can always have a folate-rich snack on hand.
đź’ˇ Why it works for pregnancy:
- Lentils + spinach = double folate hit
- Egg: protein and choline for baby’s brain
- Make-ahead: helps on busy, tired days
Serving idea: Pair with a yogurt-based dip, or tuck into wholegrain pita with lettuce and tomato.
👉 Inspiration: You’ll find them featured in 5 Iron-Boosting Vegan Snacks for Pregnancy: Lentil and Spinach Combinations.
🥢 A note on portions & variety
Mix and match these dishes throughout your week — they’re filling, budget-friendly, and easy to adapt to your flavor preferences. Switching between lentils, chickpeas, and beans keeps your palate happy while covering a wide nutrient spectrum.
🌟 Making Lentils & Beans Work for You
- Batch cook on the weekend: Prep a big pot of dal, chili, or soup and portion it out for easy lunches.
- Mix it up: Try different lentil varieties (red, green, brown, black) and beans (kidney, pinto, cannellini) to keep flavors interesting.
- Think beyond mains: Add beans to salads, stir cooked lentils into pasta sauces, or blend them into dips.
- Pair smartly: Serve with citrus, tomatoes, or peppers for better iron absorption, and combine with whole grains for a full protein profile.
For more plant-based protein inspiration, visit our Plant-Based High-Protein Meal Prep Ideas.
đź’¬ Final Scoop
Folate is one of those nutrients you can’t skimp on in pregnancy — and while your prenatal supplement covers the basics, building your meals around natural sources is a win-win. Lentils and beans make that easy: they’re affordable, versatile, and come with a bonus package of fiber, protein, and minerals your body will thank you for.
So whether you start with a simple dal, a hearty soup, or a bright salad, let these five dishes inspire you to bring more legumes to your plate — your baby, your body, and your taste buds will all be happier for it.
FAQs
1. Why is folate so important during pregnancy?
Folate (vitamin B9) supports DNA formation, red blood cell production, and helps prevent neural tube defects in your baby’s brain and spinal cord. It’s especially crucial in the first trimester but remains important throughout pregnancy.
2. How much folate do pregnant women need daily?
Most health guidelines recommend 600 micrograms (µg) DFE per day during pregnancy, combining supplements and food sources.
3. Can I get enough folate from food alone?
It’s possible, but challenging — supplements are usually recommended alongside a folate-rich diet to meet daily needs consistently.
4. Are lentils and beans safe to eat during pregnancy?
Yes, as long as they’re fully cooked. Avoid raw or undercooked legumes as they can contain anti-nutrients or harmful bacteria.
5. Which type of lentil is highest in folate?
Red and brown lentils are both high in folate, with around 180 µg per half-cup cooked. The difference between varieties is small, so choose based on taste and recipe.
6. How can I increase iron absorption from lentils and beans?
Pair them with vitamin C–rich foods like tomatoes, citrus, or bell peppers to boost iron uptake.
7. Are canned beans okay to use?
Yes, but rinse them well to remove excess sodium. Opt for BPA-free cans when possible.
8. Can eating too many beans cause discomfort during pregnancy?
Some women experience gas or bloating from legumes. Soaking beans before cooking and starting with smaller portions can help.
9. Can I freeze lentil and bean dishes?
Most lentil and bean recipes freeze well, making them perfect for batch cooking and easy meals later.
10. Are there other folate-rich foods I should include?
Yes — leafy greens, citrus fruits, avocado, asparagus, and fortified grains are all excellent additions to a folate-rich pregnancy diet.
