Hariyali Vegetable Curry with Coriander and Oats

This hariyali curry combines mixed vegetables, fresh coriander and a small amount of oats for thickness. It can be served with roti or rice and a separate protein food as part of a varied meal.

This curry can be one part of a balanced pregnancy diet. It should not be used in place of haemoglobin testing, prescribed iron–folic acid or medical care for anaemia or persistent fatigue.

Quick answer

Recipe details

Ingredients

• 1 loosely packed cup fresh coriander leaves and tender stems, about 30 g
• 1 small onion, finely chopped, about 80-100 g
• 1 cup cauliflower florets, cut small
• ½ cup sliced green beans
• ½ cup diced carrot
• ½ cup green peas, fresh or frozen
• 2 tablespoons rolled oats or quick-cooking oats, about 20 g
• 2 teaspoons neutral cooking oil
• ½ teaspoon cumin seeds
• 1 teaspoon finely chopped or grated ginger
• 1 small garlic clove, optional
• 0-1 small green chilli, optional
• ¾ to 1 cup water, added gradually
• ¼ teaspoon salt to start, then adjust if appropriate
• 1-2 teaspoons lemon juice, added after cooking

Before you start: food-safety steps

1. Wash hands and surfaces. Wash hands with soap and clean the knife, board, blender jar, saucepan and serving utensils before preparation.
2. Rinse the produce. Rinse coriander, cauliflower, beans, carrot, peas, onion, ginger, garlic, chilli and lemon under running water. Do not use soap, detergent or bleach on food.
3. Remove damaged parts. Discard spoiled leaves and cut away bruised or damaged vegetable areas.
4. Keep raw and cooked food separate. Use clean utensils for the cooked curry and avoid placing it back into an unwashed raw-vegetable bowl.

Method

1. Prepare the vegetables. Steam or boil the cauliflower, beans, carrot and peas until just tender. Drain and keep covered.
2. Blend the green paste. Blend the rinsed coriander, ginger, optional garlic, optional chilli and ¼ cup water until reasonably smooth. Use any suitable clean household blender or mixer.
3. Start the base. Heat the oil in a saucepan. Add cumin seeds. When they begin to sizzle, add the onion and cook over medium heat until soft and translucent.
4. Cook the coriander paste. Add the green paste and cook for about 4-5 minutes, stirring, until the raw smell softens. Add a spoonful of water if it catches.
5. Add the oats. Stir in the oats and cook for 1 minute so they are evenly dispersed.
6. Finish the curry. Add the cooked vegetables, salt and ½ cup water. Simmer for about 5 minutes. Add more water a little at a time until the curry reaches the preferred consistency.
7. Check and serve. Make sure the vegetables are hot throughout. Turn off the heat, add 1 teaspoon lemon juice and taste before adding more. Serve warm.

How to build a balanced meal

Serve a moderate portion of the curry with one carbohydrate food and one protein food. The appropriate amount depends on appetite, activity, nausea, weight-gain guidance, blood glucose and the rest of the day's meals.

• Carbohydrate option: roti, rice, millet or another familiar grain in an individually appropriate portion
• Vegetarian protein option: dal, chana, rajma, paneer, curd or another tolerated pulse/dairy choice
• Non-vegetarian protein option: a well-cooked egg, fish, chicken or another clinician-approved choice
• Add fruit or another vitamin-C food elsewhere in the meal when suitable; lemon is optional and should not be forced during reflux or nausea

Why add lemon?

Fresh vegetables and coriander contribute a range of nutrients to the meal. Adding a little lemon after cooking can help the body absorb some of the iron naturally present in plant foods.

This curry can be part of a balanced pregnancy diet, but it is not a treatment for low haemoglobin or anaemia. Continue any iron–folic acid supplements prescribed by your doctor.

Anaemia, haemoglobin and iron–folic acid

Anaemia is a condition in which the number of red blood cells or the haemoglobin concentration within them is lower than normal. Iron deficiency is common, but anaemia can also be related to folate or vitamin B12 deficiency, infection, inflammation, blood loss, inherited blood conditions or other causes.

Pregnancy care commonly includes haemoglobin testing and clinician-directed iron–folic acid. Continue prescribed supplements and follow the advised dose and timing. Do not replace, reduce, stop or delay them because a meal contains green vegetables or lemon.

When to contact the maternity team

Adaptations and individual needs

For nausea or heartburn

Omit the chilli, reduce garlic, use less lemon and start with a smaller portion. Personal triggers differ; the green colour or coriander aroma can also be difficult during nausea.

For gestational diabetes or blood-glucose concerns

The curry is not automatically a gestational-diabetes meal. Oats, peas, roti and rice all contribute carbohydrate. Follow the carbohydrate amount and meal pattern advised by the diabetes or maternity team, and include an appropriate protein food.

For dairy-free or vegan eating

The recipe itself uses oil rather than butter or ghee and is dairy-free. Choose a protein accompaniment that fits the individual's diet.

For gluten-related medical needs

Oats may be contaminated with gluten during processing. Use oats specifically labelled for the person's medical requirements or replace them with another clinician-approved thickener.

For allergies or kidney, gastrointestinal or other medical conditions

Check every ingredient and accompaniment. Individual limits for potassium, fibre, sodium, spice or fluid may differ. Use personalised dietetic or medical advice rather than assuming this recipe is suitable.

Storing leftovers

• Refrigerate leftovers in a covered, shallow container within 2 hours of cooking; within 1 hour when the surrounding temperature is above 32°C.
• Keep the refrigerator at 4°C or below.
• Use refrigerated leftovers within 3-4 days or freeze sooner.
• Reheat until steaming hot throughout and serve immediately.
• Discard food that was left out too long. Smell, appearance and taste cannot reliably confirm safety; do not taste food to decide whether it is safe.

Related MomCare Haven guide

For broader evidence-based guidance on food groups, supplements and pregnancy nutrition, read MomCare Haven's pregnancy nutrition guide.

Use any clean household blender or mixer that works well for the coriander paste; no special appliance is required.

Common questions

Does this curry provide iron?

Some of the ingredients contribute plant-based iron, but the curry should be viewed as one part of a varied diet rather than as a treatment for anaemia.

Will this curry increase haemoglobin?

No single recipe can be expected to raise haemoglobin. Low haemoglobin needs proper assessment, and the treatment depends on its cause and severity.

Does lemon help with iron absorption?

Yes. Vitamin C can help the body absorb some of the iron present in plant foods. Lemon is optional, especially when it worsens nausea or heartburn, and it does not replace anaemia treatment.

Can I skip prescribed iron tablets after eating this?

No. Continue clinician-directed iron–folic acid and ask the maternity team how to manage side effects or timing concerns.

Can I eat this with gestational diabetes?

Possibly, but the full meal and portion matter. Follow the carbohydrate plan advised by the diabetes or maternity team rather than relying on the green colour or vegetable content.

Can I use frozen vegetables?

Yes, when they have been stored correctly and are cooked according to package instructions. Do not use a pack that has thawed unsafely or shows damage.

The bottom line

Hariyali vegetable curry can be a flavourful way to include vegetables in a familiar Indian meal. Enjoy it as part of a balanced diet, while keeping anaemia testing and treatment separate from the recipe.

• wash the produce and cooking equipment carefully
• adjust the water gradually to reach the consistency you prefer
• reduce chilli, garlic or lemon when nausea or heartburn makes them uncomfortable
• serve it with an appropriate protein food and a suitable portion of roti, rice or another grain
• remember that the curry supports meal variety but does not treat anaemia or persistent fatigue
• continue prescribed iron–folic acid and other supplements
• contact the maternity team for persistent weakness, dizziness, palpitations or breathlessness
• cool and refrigerate leftovers promptly

Sources

Accessed 23 July 2026.

Indian Council of Medical Research and Department of Health Research. Ante-natal Management of Normal Pregnancy. December 2025.

World Health Organization. Anaemia. 10 February 2025.

World Health Organization. Daily iron and folic acid supplementation during pregnancy. Updated 26 July 2024.

NIH Office of Dietary Supplements. Dietary Supplements and Life Stages: Pregnancy. 3 April 2025.

ICMR-National Institute of Nutrition. Dietary Guidelines for Indians 2024.

US Food and Drug Administration. Fruits, Veggies and Juices: Food Safety for Moms-to-Be. Reviewed 5 March 2024.

FoodSafety.gov. 4 Steps to Food Safety. Updated 18 September 2023.

FoodSafety.gov. Thanksgiving Leftovers for Safe Keeping, Weekend Grazing.

What this means for you

This curry can contribute vegetables and plant foods to a varied diet, but it cannot treat anaemia or replace prescribed iron-folic acid or other care. Vitamin C-rich foods can help the body absorb plant iron. If your haemoglobin is low, follow the treatment and testing plan recommended by your clinician.

About this recipe

This recipe was kitchen-tested before publication. The health and food-safety information was researched and written by the MomCare Haven Editorial Desk using the reliable sources listed above. It has not been reviewed by an external clinician or dietitian.

Medical disclaimer