Fertility Boosting Quinoa Salad
A quinoa salad with leafy greens, pomegranate, cucumber and toasted pumpkin seeds, bringing fibre, zinc and folate to your meals while trying to conceive.
- High fibre
- Folate source
- Vegan
Why you'll love this
Nutty quinoa, cool cucumber, toasted pumpkin seeds and little sweet-sour bursts of pomegranate make this a bright, crunchy salad. It packs well for lunch if you dress it just before eating.
Good for: Lunch · Lunchbox · Light meal · Vegan · Trying to conceive
Total Time
20 min
Serves
2 people
Calories
385 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Folate160 mcg
- Zinc3.4 mg
- AntioxidantsHigh
- Fibre8 g
Why it can be useful when trying to conceive
While you are trying to conceive, this is a nourishing everyday meal that brings fibre, plant protein, zinc and some folate from quinoa, greens and pomegranate. Food folate adds to, but never replaces, the folic acid tablet doctors advise taking before you start trying.
Fibre
Quinoa, pomegranate seeds, pumpkin seeds and cucumber together give around 8 g of fibre per plate, which helps keep bowel movements regular. Drink plenty of water alongside.
From: quinoa, pomegranate seeds, pumpkin seeds
Zinc
Toasted pumpkin seeds and quinoa add zinc, a mineral that helps with normal growth and the immune system. A small handful of seeds scattered on top is an easy way to get it.
From: pumpkin seeds, quinoa
Folate
Leafy greens, quinoa and pomegranate are a source of folate, which helps the body make new cells, a useful habit to build before pregnancy begins.
From: leafy greens, quinoa, pomegranate seeds
Protein
Quinoa and pumpkin seeds give about 12 g of plant protein per serving, so this salad holds you for longer than a plain leafy one.
From: quinoa, pumpkin seeds
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- 1 cup quinoa, cooked and cooled
- 1 cup mixed leafy greens
- 1/2 cup pomegranate seeds
- 1/4 cup toasted pumpkin seeds
- 1/2 cucumber, diced
- 1/4 red onion, thinly sliced
- 2 tbsp olive oil
- 1 lemon, juiced
Easy substitutions
quinoa → cooked broken wheat (dalia) or brown rice
Easier to find and cheaper in Indian kitchens; note that dalia contains gluten.
pumpkin seeds → sunflower seeds
Use whichever seeds you have at home; both add crunch.
How to make it
- 1
Combine cooked quinoa with leafy greens in a large bowl.
- 2
Add cucumber, red onion and pomegranate seeds.
- 3
Whisk olive oil and lemon juice into a light dressing.
- 4
Toss the salad with the dressing until evenly coated.
- 5
Scatter toasted pumpkin seeds over the top and serve.
Pregnancy-friendly tips
- Keep the dressing separate and toss just before eating so the greens stay crisp in a lunchbox.
- Add a cup of boiled chickpeas to turn it into a fuller meal.
- The lemon dressing brings vitamin C, which helps your body absorb the plant iron from quinoa and pumpkin seeds.
Safety note
- Wash the leafy greens and cucumber well under running water, as they are eaten raw.
Frequently asked questions
Can this salad help me get pregnant faster?
No single food can do that. What helps is a balanced, varied diet, a healthy weight, no alcohol and a daily folic acid supplement started before you begin trying. This salad is a tasty part of that kind of diet.
Can I make it the night before?
Yes. Cook and cool the quinoa, chop the vegetables and keep everything in the fridge, but add the dressing and seeds just before you eat.
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