Healthy Recipes for a Vegan Pregnancy : Entrées (part 2) - Chickpea Soft Tacos, Couscous and Bean Pilaf

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Chickpea Soft Tacos

For an easy and healthy taco filling wrapped up in flour tortillas, try using chickpeas! Short on time? Pick up taco seasoning packets to use instead of the spice blend—but watch out for added MSG.

SERVES 6

2 (15-ounce) cans chickpeas, drained and rinsed

12 cup water

1 (6-ounce) can tomato paste

1 tablespoon chili powder

1 teaspoon garlic powder

12 teaspoon onion powder

12 teaspoon cumin

14 cup chopped fresh cilantro (optional)

6 flour tortillas

Optional taco fillings: shredded lettuce, black olives, vegan cheese, nondairy sour cream

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large skillet, combine chickpeas, water, tomato paste, chili, garlic, onion powder, and cumin. Cover and simmer for 10 minutes, stirring occasionally. Uncover and simmer 1–2 minutes, until most of the liquid is absorbed.

2. Use a fork or potato masher to mash the chickpeas until half mashed. Stir in fresh cilantro if desired.

3. Spoon mixture into flour tortillas, add toppings, and wrap.

Per Serving

Calories: 285 | Fat: 4g | Sodium: 641mg | Fiber: 8g | Protein: 11g

 

Couscous and Bean Pilaf

This recipe is perfect as a quick lunch or dinner entrée that can be served hot or cold. Add a few extra veggies for a meal in a bowl.

SERVES 4

2 cups water or vegetable broth

2 cups couscous

2 tablespoons olive oil

2 tablespoons red wine vinegar

12 teaspoon crushed red pepper flakes

1 (15-ounce) can great Northern or cannellini beans, drained and rinsed

2 tablespoons minced pimiento peppers

2 tablespoons chopped fresh parsley

Salt and pepper, to taste

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Bring the water or vegetable broth to a simmer; add couscous. Cover, turn off heat, and allow to sit for at least 15 minutes to cook couscous. Fluff with a fork.

2. Whisk together the olive oil, vinegar, and pepper flakes; toss with couscous.

3. Combine beans, peppers, and parsley with couscous; toss gently to combine. Season with salt and pepper.

Per Serving

Calories: 509 | Fat: 8g | Sodium: 32mg | Fiber: 10g | Protein: 19g

 
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