Mother, Baby & Kids

Malaysian Vegetarian Pregnancy Recipes: 7 Dishes to Try at Home

Bak Choy, okra, long beans, eggplant, and diverse curry leaves. The list is long for the vegetables available in our local markets. And they are also good options to grow at home!

Whether you are a vegetarian or not, vegetables are undoubtedly a rich source of nutrients. With such a wide variety of veggies, you can cook plenty of delicious produce for your breakfast, lunch, or dinner platter.

The flavourful dishes are popular choices for many of us. And when you are pregnant, this is not just a choice—they are essential. Therefore, today, we will be sharing some vegetarian pregnancy recipes from our homeland, Malaysia.

But before we move forward with the details of the recipes, let’s have a look at some of the vegetables found in Malaysia and their proven benefits, shall we?

Beneficial Local Vegetarian Pregnancy Recipes Just For You

Nothing can be better than freshly grown vegetables found in local markets. Our Malaysian markets include lots of tropical veggies. If you cook vegetarian pregnancy recipes, you must ensure to add these vegetables to your meals.

Without further ado, let’s get right to them.

Bak Choy or Xiu Pak Choy: Enriched with vitamin C, and vitamin A, it helps to bring a natural glow to your skin. Also, it smoothens the bowel movement preventing the risks of constipation.

Broccoli: Another vegetarian source of nutrients is broccoli. Talking about the benefits, broccoli is enriched with high fibre, folic acid, and multiple vitamins. Moreover, it works as a good antioxidant.

Kailan or Kale: Ask any Malaysian and it is unlikely for them to be unfamiliar with the ever delicious and healthy kailan. On the off chance you haven’t tried it before though, do so now. It is filled with calcium, vitamins, and all the essential nutrients you may need during your pregnancy days.

Lettuce: It is a good source of chlorophyll and vitamin K. It also provides the benefits of multiple vitamins, folic acid, manganese, and chromium. People who are fond of leafy greens tend to opt for lettuce leaves in their soup, salad, and so on.

Cabbage: It is found in different colours and variants—red, green, Chinese. You can find lots of vitamins and minerals in it. Cabbage is a powerful antioxidant and is a cancer-fighting vegetable. Cabbage also helps in detoxification, giving you a refreshing feeling once consumed.

Print

Healthy Platter of Popiah

Popiah, the very name of the dish is enough to attract any Malaysian. When you are in your pregnancy days, you may have some popiah to keep you both full and healthy. Here's an easy recipe to prepare a delicious platter of this delicacy. Filled with tropical veggies, it is a healthy yet mouth-watering treat at once. Find the recipe below.
Course Appetiser, Snack
Cuisine Malay
Keyword Pregnant
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 people
Calories 414kcal

Ingredients

  • 1 cup bean curd
  • 4 tbsp bamboo shoots finely chopped
  • 1 cup cabbage finely chopped
  • 3 tbsp yam beans
  • 3 tbsp green beans
  • 1 carrot finely chopped
  • 3 tbsp shallot sliced
  • 2 cloves garlic minced
  • 15 popiah wrappers available online
  • fresh lettuce leaves washed and dried
  • 4 tbsp cooking oil
  • 1 tbsp soy sauce light
  • 2 tbsp green chilli sauce
  • salt and black pepper as per taste
  • 1 tsp sugar

Instructions

  • Fry the curd beans first. Then, in another pan, fry other beans and vegetables. Once they are cooked, add the fried curd beans to them.
  • Season with salt and black pepper. Add sauces and mix all of the ingredients well. Cook until the vegetables soften and fragrance comes out.
  • Now, spread lettuce within the wrappers and pour the vegetable fillings into them. Take 2 or 3 tsp fillings for each wrapper. Roll up neatly.
  • Arrange popiah in a tray and serve with preferred sauce or as is.

Nutrition

Serving: 1g | Calories: 414kcal | Carbohydrates: 16g | Protein: 14g | Fat: 34g | Saturated Fat: 3g | Trans Fat: 1g | Sodium: 541mg | Potassium: 309mg | Fiber: 4g | Sugar: 8g | Vitamin A: 5287IU | Vitamin C: 20mg | Calcium: 202mg | Iron: 3mg
Print

Healthy and Simple Vegetable Curry

Lots of vegetables in one bowl! You can have it with your favourite nasi lemak. Or if you want to reduce cooking efforts, you may dunk a pair of bread slices into this curry too. The simplest dinner for your pregnancy days while still being healthy!
Course Mains
Cuisine Asian
Keyword Family, Pregnant
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 2 people
Calories 331kcal

Ingredients

  • 1 tbsp red chilli paste
  • 1 tbsp ginger garlic paste
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 1 tsp turmeric powder
  • 1 red capsicum chopped
  • 1 onion chopped
  • 200 g okra / ladies fingers
  • 1/2 cup eggplant chopped
  • 1 tomato chopped
  • 1/4 cup cabbage chopped
  • 100 g mushrooms pregnancy-friendly, chopped
  • 1 stalk lemon grass only white parts, chopped
  • 6-7 cups vegetable stock
  • 2 tbsp light coconut milk
  • salt as per taste
  • 2 pandan leaves tied in knots
  • 5-6 curry leaves
  • 2 tbsp lime juice
  • 3 tbsp olive oil

Instructions

  • Add ginger garlic paste to oil and cook the vegetables with it. Fry the mushroom separately.
  • Once the vegetables are sautéed well, add chilli paste, salt, and spices to it and cook for 5-10 minutes.
  • Next, add fried mushrooms, vegetable stock, pandan leaves and curry leaves. Stir well and add some more salt if required. Bring it to a boil.
  • Add coconut milk and lemon juice to it. Cook until you get the desired thickness. Serve after removing the pandan leaves.

Nutrition

Serving: 1g | Calories: 331kcal | Carbohydrates: 29g | Protein: 4g | Fat: 23g | Saturated Fat: 4g | Sodium: 2851mg | Potassium: 703mg | Fiber: 5g | Sugar: 15g | Vitamin A: 4006IU | Vitamin C: 148mg | Calcium: 66mg | Iron: 3mg
Print

Nasi Campur

Rice comes at the top of our favourite's list. If you want to add variations, nasi campur (mixed rice) can be a wise choice in pregnancy. As it includes lots of vegetables and healthy nutrients, it is ideal for a pregnancy lunch. Regardless of which trimester you are in, you can have it any time. Make sure the vegetables and rice are well-cooked to avoid any risk of food poisoning or digestion issue.
Course Mains
Cuisine Malay
Keyword Pregnant
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 3 people
Calories 937kcal

Ingredients

For coconut rice

  • 300 g rice long-grain
  • 100 g creamed coconut chopped roughly
  • water for boiling

For coconut marinated tofu

  • 2 inch ginger grated
  • 2 cloves garlic minced
  • 40 g creamed coconut chopped
  • 100 g tofu puffs
  • 1 tbsp soy sauce light
  • 1 tsp turmeric
  • salt as per taste
  • 2 tbsp oil
  • 2 tbsp lime juice

For sambal

  • 1 tomato chopped
  • 2 tbsp spring onions chopped
  • 1/2 cup roasted peanuts crushed
  • 1 inch ginger grated
  • 2 cloves garlic minced
  • lime wedges
  • 1 tsp light soy sauce

Instructions

  • To prepare coconut rice, boil, rice, creamed coconut and cook until the rice softens. Keep it aside.
  • Add nearly 25 g creamed coconut to boiling water and prepare coconut paste. Add it to tofu pieces. Add other ingredients for coconut tofu accordingly. Mix well.
  • Fry the marinated tofu on a medium heat until they turn golden brown.
  • Mix tomato, spring onions, peanuts, and other ingredients for sambal together. Saute them lightly on a low flame.
  • Place the coconut rice in the middle of the platter. Surround it with sambal and coconut tofu, before serving.

Nutrition

Serving: 1g | Calories: 937kcal | Carbohydrates: 100g | Protein: 18g | Fat: 54g | Saturated Fat: 31g | Trans Fat: 1g | Sodium: 579mg | Potassium: 760mg | Fiber: 5g | Sugar: 2g | Vitamin A: 387IU | Vitamin C: 12mg | Calcium: 84mg | Iron: 4mg
Print

Mee Goreng with Vegetable Salad

If we hop around the streets of Malaysia. mee goreng comes to us as one of the most popular foods. You can find every street food stall next to you serving this delicious delicacy. Here, we share a vegetarian version of it. With lots of veggies, this easy-to-prepare recipe can be a perfect dish for your pregnancy lunch.
Course Mains
Cuisine Malay
Keyword Family, Pregnant
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 2 people
Calories 674kcal

Ingredients

  • 300 g yellow noodles boiled
  • 50 g bean curd
  • 2 cloves garlic minced
  • 2 inches ginger minced
  • 1/2 cup bean sprouts
  • 4 tbsp cooking oil
  • 1 potato boiled and smashed
  • 1 tbsp soy sauce light
  • 1 tbsp green chilli sauce
  • 2 tbsp tomato sauce
  • 5-6 lettuce leaves fresh, blanched
  • salt and black pepper as per taste
  • 2 tbsp lime juice

For salad

  • 1/4 cup cabbage chopped
  • 1 carrot chopped
  • 1 tbsp green onion finely chopped
  • 1 tbsp lemon juice
  • 1 tomato chopped
  • 1/4 cup coriander leaves chopped
  • salt and black pepper as per taste
  • oregano herbs (optional)

Instructions

  • Fry the bean curd and keep them aside. Pour garlic, ginger, and potato into the pan and sauté well.
  • Add boiled lettuce leaves to it with salt as per taste.
  • Once they are cooked, pour noodles into pan and mix it with the vegetables. Cook for 2 minutes.
  • Add the fried bean curd and mix the sauces. Stir all of the ingredients well.
  • Sauté all of the vegetables for salad. Season with salt, black pepper, and lemon juice. If oregano is there, you may add some in.
  • Drizzle lemon juice over cooked noodles. Serve the noodles with sautéed vegetables.

Nutrition

Serving: 1g | Calories: 674kcal | Carbohydrates: 82g | Protein: 16g | Fat: 33g | Saturated Fat: 4g | Trans Fat: 1g | Sodium: 891mg | Potassium: 1016mg | Fiber: 9g | Sugar: 9g | Vitamin A: 10304IU | Vitamin C: 59mg | Calcium: 105mg | Iron: 6mg
Print

Banana Leaf Rice and Curry

Different restaurants in Malaysia prepare it with different variations. Regardless of the variants, a banana leaf meal is a popular delicacy among locals and tourists. We share a vegetarian recipe for the meal, including a main curry with rice and two other vegetable side dishes. Do give it a try as your lunch soon!
Course Mains
Cuisine Indian
Keyword Family, Pregnant
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 2 people
Calories 574kcal

Ingredients

  • 350 g boiled rice
  • 100 g tofu
  • 1 tomato chopped
  • 1 onion chopped
  • 1 tbsp ginger-garlic paste
  • 1 tsp cumin powder
  • 1 tsp coriander powder
  • 7-8 curry leaves
  • 1 star anise
  • salt and black pepper as per taste
  • 3 tbsp oil
  • 1 cup vegetable stock

For vegetable side dishes

  • 1 cup potato boiled and cubed
  • 1 cup cabbage chopped and boiled
  • 2 tsp cumin seeds
  • 2 onions chopped
  • 2 tsp mustard seeds
  • oil for frying
  • 2 tsp turmeric powder
  • 1 green chilli chopped
  • salt a pinch
  • lemon wedges for garnishing

Instructions

  • Sauté tomato and onion with ginger garlic paste and add tofu to it. Fry until they become golden brown.
  • Add spices and curry leaves to it and cook well. Mix a little water if the tofu seems too dry.
  • Sprinkle salt and black pepper according to your taste.
  • Add one cup of vegetable stock to it and wait to get desired thickness.

To prepare the side dishes:

  • Fry potato with onion, cumin seeds, salt, and turmeric powder.
  • Fry cabbage with onion, mustard seeds, salt and a pinch of turmeric powder. Add green chilli to it.
  • Serve the platter with rice, main curry and two other side vegetable dishes and lime wedges.

Nutrition

Serving: 1g | Calories: 574kcal | Carbohydrates: 78g | Protein: 17g | Fat: 23g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 576mg | Potassium: 1034mg | Fiber: 12g | Sugar: 17g | Vitamin A: 976IU | Vitamin C: 137mg | Calcium: 224mg | Iron: 8mg
Print

Bubur Sumsum

As pregnant mums, you likely have your frequent cravings for sweet dishes, right? What to do then when the cravings hit? Don't worry, there are ways around this. When the craving hits next, you may try out this recipe for bubur sumsum! Bubur sumsum is a popular dish that you can easily cook with minimal ingredients.
Course Dessert
Cuisine Malay
Keyword Pregnant
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2 people
Calories 548kcal

Ingredients

  • 7-8 pieces bubur or biji salak sweet potato dumplings, cooked beforehand
  • 2 and 1/2 cup light coconut milk
  • 1/2 cup rice flour
  • 1/2 tsp salt
  • 1/2 cup sugar
  • 1 cup water (for sugar syrup)
  • 3 pandan leaves knotted

Instructions

  • You can bake the sweet potatoes and smash them, adding sweetener to prepare the bubur. Cook it beforehand and keep it in freezer.
  • Combine rice flour, coconut milk, and salt in a bowl. Mix well leaving no lump in it.
  • Pour it into a pan and add pandan leaves to it.
  • Cook for 15-20 minutes. Add bubur to it and cook for 2-3 minutes on a low flame.
  • Boil sugar and water in a saucepan to prepare the sugar syrup. Pour it slowly into the bubur dish. *Note: You may consider reducing or omitting the sugar syrup altogether, if you prefer.

Nutrition

Serving: 1g | Calories: 548kcal | Carbohydrates: 90g | Protein: 2g | Fat: 17g | Saturated Fat: 17g | Sodium: 796mg | Potassium: 32mg | Fiber: 1g | Sugar: 50g | Calcium: 8mg | Iron: 1mg
Print

Vegan Pineapple Curry

Another easy-to-prepare, dairy-free recipe is here! The sweet-savoury flavour and the beautiful golden texture makes it more appealing to us. You can prepare it with simple variations, or by adding in many other ingredients - the choice is yours. No matter what you decide to add in, it is among the best pregnancy days treat.
Course Dessert, Mains
Cuisine Malay
Keyword Family, Pregnant
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 people
Calories 254kcal

Ingredients

  • 2 cloves garlic
  • 1 onion chopped
  • 1 inch ginger
  • 1 inch turmeric peeled, whole
  • 2 red chillies
  • salt
  • 1 cup pine apple chopped
  • 1 cup light coconut milk
  • 1/2 cup cabbage chopped
  • 50 g tofu cut into small pieces, fried
  • 1/2 cup capsicum cut into small pieces

Instructions

  • Blend garlic, onion, ginger, turmeric, red chili, and, salt in a blender into a smooth mixture.
  • Pour the blend into a pan and cook on a medium flame for 2 minutes.
  • Add coconut milk and all of the vegetables. Stir well and mix them.
  • Add fried tofu to the curry and cook well for 5-10 minutes.
  • Serve with nasi lemak or plain rice.

Nutrition

Serving: 1g | Calories: 254kcal | Carbohydrates: 40g | Protein: 7g | Fat: 7g | Saturated Fat: 7g | Sodium: 92mg | Potassium: 306mg | Fiber: 5g | Sugar: 15g | Vitamin A: 1233IU | Vitamin C: 103mg | Calcium: 84mg | Iron: 2mg

The Takeaway

Do give these yummy and healthy vegetarian recipes a try at home. Don’t forget to share how you find them after as we are eager to know how you liked the recipes. If you’re in the mood for some meat, do check out this list of chicken recipes here.


For more insightful stories and fun recipes, stay tuned to Motherhood Story!