Recovery Greens & Grains Bowl
A steamed greens, brown rice and toasted seed bowl packed with fibre and iron — a gentle, nourishing meal to support postpartum recovery.
- Iron source
- High fibre
- Vegetarian
Why you'll love this
Nutty brown rice, bright green edamame and toasted sunflower seeds with a sesame dressing: a calm, savoury bowl you can put together in 25 minutes, even on a tired day.
Good for: Lunch · Dinner · Light meal · New mothers · Breastfeeding
Total Time
25 min
Serves
2 people
Calories
375 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Iron4.6 mg
- Fibre10 g
- Protein13 g
- Magnesium120 mg
Why it can be useful after birth
After birth, iron matters because of the blood lost during delivery, and breastfeeding adds extra energy and fluid needs. This bowl brings plant iron from greens, edamame and seeds, plus fibre and protein, in a simple meal that is not heavy or greasy.
Iron
Steamed greens, edamame and sunflower seeds together make this a source of iron, which helps make haemoglobin after the blood loss of birth. A squeeze of lemon helps your body absorb it.
From: mixed greens, edamame, sunflower seeds
Fibre
Brown rice, edamame and seeds give about 10 g of fibre per bowl, which helps keep bowel movements regular; drink plenty of water with it, especially if breastfeeding.
From: brown rice, edamame, sunflower seeds
Protein
Edamame and sunflower seeds add about 13 g of protein, helping your body repair tissues in the weeks after birth.
From: edamame, sunflower seeds
Vitamin A
Grated carrot adds beta-carotene, a plant source of vitamin A, which you need more of while breastfeeding than during pregnancy.
From: carrot
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 cooked brown rice
- 2 cups steamed mixed greens
- 1/2 cup edamame
- 1/4 cup toasted sunflower seeds
- 1 carrot, grated
- 2 tbsp sesame dressing
- 1 tsp sesame oil
Easy substitutions
sesame dressing → lemon juice, a little olive oil and a pinch of salt
Sesame-free and soy-free, and the lemon adds vitamin C for iron absorption.
edamame → boiled green peas or chickpeas
Soy-free and easier to find in Indian markets.
How to make it
- 1
Steam the mixed greens and edamame until just tender.
- 2
Divide brown rice between two bowls.
- 3
Arrange greens, edamame and grated carrot on top.
- 4
Drizzle with sesame dressing and sesame oil.
- 5
Finish with toasted sunflower seeds and serve.
Pregnancy-friendly tips
- There is no vitamin C in this bowl, so squeeze over lemon or eat an orange or guava with it to help your body use the plant iron.
- Frozen edamame and rice cooked the day before turn this into a very quick lunch when you have a newborn.
- Keep chai or coffee for later rather than with this meal, as they reduce how much plant iron you absorb.
Safety note
Contains: Soy, Sesame, Wheat (gluten)
Frequently asked questions
Can I eat this while breastfeeding?
Yes. It is a balanced, plant-based meal with iron, fibre and protein. Have plenty of water with it, as breastfeeding raises your fluid needs.
Which greens should I use?
Spinach, amaranth (chaulai), methi leaves or bok choy all work. Spinach is a good pick if you want more plant iron.
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