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Dr. Seema Gupta MD

Garlic Ginger Stir-Fry (Ayurvedic Pregnancy Recipe)

This Garlic Ginger Stir-Fry is a nutrient-dense, digestion-friendly dish that follows Ayurvedic principles for pregnancy. It balances Vata and Pitta doshas, supports immunity, and provides essential nutrients for both mother and baby.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 1
Course: Main Course, Salad
Cuisine: American, Chinese, Indian
Calories: 200
Ingredients Equipment Method Notes

Ingredients
  

  • Main Ingredients:
  • 1 cup broccoli florets rich in folic acid & fiber
  • 1 small carrot julienned (beta-carotene for fetal development)
  • ½ cup red bell pepper sliced (high in vitamin C)
  • ½ cup zucchini sliced (hydrating & cooling)
  • ½ cup tofu or paneer cubed (protein & calcium)
  • Flavor Enhancers:
  • 6-8 cloves garlic minced (immune booster)
  • 1- inch fresh ginger grated (reduces nausea)
  • 1 tbsp ghee nourishes fetal growth & digestion
  • ½ tsp turmeric powder anti-inflammatory
  • ½ tsp cumin powder supports digestion
  • ½ tsp ajwain carom seeds (prevents bloating)
  • ½ tsp black pepper enhances nutrient absorption
  • ½ tsp Himalayan pink salt balances electrolytes
  • 1 tbsp sesame seeds rich in calcium
  • 1 tbsp fresh coriander leaves chopped (detoxifying)
  • 1 tsp lemon juice boosts iron absorption

Equipment

  • Large skillet or wok
  • Chopping board & knife
  • Stirring spoon
  • Small bowl for mixing spices

Method
 

  1. Prepare the Ingredients: Chop all vegetables and cube the paneer/tofu.
  2. Heat the Ghee: In a large skillet, warm ghee over medium heat. Add garlic, ginger, cumin, and ajwain. Sauté for 1-2 minutes.
  3. Cook the Vegetables: Add carrots, bell peppers, zucchini, and broccoli. Stir-fry for 5 minutes until slightly tender.
  4. Add the Spices: Sprinkle turmeric, black pepper, and salt. Stir well to coat the vegetables evenly.
  5. Incorporate Paneer/Tofu: Gently fold in the paneer or tofu and cook for 3-4 minutes.
  6. Garnish & Serve: Turn off the heat, sprinkle with sesame seeds, fresh coriander, and lemon juice.
  7. Enjoy Warm: Serve with warm jeera rice or whole wheat chapati.

Notes

Serving Suggestions:

  • Pair with coconut-mint raita for cooling effects.
  • Serve alongside a warm herbal drink like ginger-honey tea.
  • Enjoy with a handful of soaked almonds for extra protein and calcium.

Ayurvedic Health Benefits in Pregnancy:

  • Aids Digestion: Ginger, cumin, and ajwain help reduce bloating and morning sickness.
  • Boosts Immunity: Garlic, turmeric, and black pepper strengthen the immune system.
  • Supports Baby’s Growth: Ghee, sesame seeds, and paneer provide essential fats and calcium.
  • Maintains Hydration & Cooling: Zucchini and bell peppers prevent overheating.
  • Reduces Inflammation: Turmeric and ginger help with joint pain and swelling.