Spinach & Pumpkin Seed Salad
A baby spinach salad with toasted pumpkin seeds, pomegranate and paneer, a fresh lunch with zinc and protein plus folate from the spinach while trying to conceive.
- Protein source
- Quick to make
- Vegetarian
Why you'll love this
Crisp baby spinach, jewel-bright pomegranate, salty cheese and toasted pumpkin seeds make a fresh, crunchy salad that is ready in 15 minutes.
Good for: Lunch · Light meal · Trying to conceive · Vegetarian
Total Time
15 min
Serves
2 people
Calories
240 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre4 g
- Zinc2.3 mg
- Protein9 g
- Magnesium110 mg
Why it can be useful when trying to conceive
A big leafy salad is an easy way to eat more greens while trying to conceive. Baby spinach gives some folate from food, which adds to but never stands in for the folic acid tablet doctors advise before conception, and pumpkin seeds bring zinc.
Zinc
Toasted pumpkin seeds make this salad rich in zinc, a mineral the body needs for normal growth and a working immune system.
From: pumpkin seeds
Folate
Three cups of baby spinach add folate from food, which helps the body make new cells, on top of your daily folic acid tablet.
From: spinach
Protein
Pumpkin seeds and crumbled paneer or feta together make this salad a source of protein, so it holds you until the next meal.
From: pumpkin seeds, paneer
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
- Baby spinach – 3 cups
- Pumpkin seeds, lightly toasted – 3 tbsp
- Pomegranate seeds – 1/4 cup
- Feta or paneer, crumbled – 50 g
- Olive oil – 1.5 tbsp
- Lemon juice – 1 tbsp
- Salt and pepper – to taste
Easy substitutions
Feta → Packaged paneer
Easier to find in India and milder in taste; paneer from pasteurised milk is safe to eat uncooked.
Baby spinach → Young palak leaves, torn
Regular spinach works if the leaves are tender; remove thick stems and wash well.
How to make it
- 1
Wash and dry spinach thoroughly; place in a large bowl.
- 2
Add pomegranate seeds and crumbled feta/paneer.
- 3
Whisk olive oil, lemon juice, salt, and pepper; drizzle over salad.
- 4
Top with toasted pumpkin seeds just before serving.
Pregnancy-friendly tips
- Lemon juice and pomegranate add vitamin C, which helps your body absorb the plant iron in spinach and pumpkin seeds.
- Toast a jar of pumpkin seeds at a time and keep them airtight; they make a good snack too.
- Add a cup of boiled chickpeas or quinoa to turn it into a full meal.
Safety note
- The spinach is eaten raw, so wash the leaves well under running water, throw away any damaged ones, and dry them before tossing.
- The cheese is not cooked, so use feta or paneer made from pasteurised milk; loose market paneer is of unknown origin.
Contains: Milk
Frequently asked questions
Is raw spinach safe to eat while pregnant?
Yes, if the leaves are rinsed well under running water and damaged leaves are thrown away.
Can I make this salad ahead?
Keep the washed spinach, dressing and seeds in separate boxes and toss just before eating, or the leaves turn soggy.
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