Healthy Recipes for a Vegan Pregnancy : Entrées (part 3) - Italian White Beans and Rice, Macro-Inspired Veggie Bowl

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Italian White Beans and Rice

This is a quick, inexpensive, and hearty meal that will quickly become a favorite standby on busy nights. It’s nutritious, filling, and can easily be doubled for a crowd.

SERVES 4

12 onion, diced

2 ribs celery, diced

3 cloves garlic, minced

2 tablespoons olive oil

1 (14-ounce) can diced or crushed tomatoes

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

12 teaspoon parsley

12 teaspoon basil

1 cup rice, cooked

1 tablespoon balsamic vinegar

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Sauté onion, celery, and garlic in olive oil for 3–5 minutes, until onion and celery are soft.

2. Reduce heat to medium-low and add tomatoes, beans, parsley, and basil. Cover, and simmer for 10 minutes, stirring occasionally.

3. Stir in cooked rice and balsamic vinegar; cook, uncovered, a few more minutes, until liquid is absorbed.

Per Serving

Calories: 325 | Fat: 8g | Sodium: 135mg | Fiber: 8g | Protein: 12g

 

Macro-Inspired Veggie Bowl

Truly nourishing, this is a full meal in a bowl, inspired by macrobiotic cuisine.

SERVES 6

2 cups brown rice, cooked

1 batch Sesame Baked Tofu , chopped into cubes

1 head broccoli, steamed and chopped

1 red or yellow bell pepper, sliced thin

1 cup Goddess Dressing 

12 cup pumpkin seeds or sunflower seeds

2 teaspoons dulse or kelp seaweed flakes (optional)

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Divide brown rice into 6 bowls.

2. Top each bowl with Sesame Baked Tofu, broccoli, and bell pepper.

3. Drizzle with dressing, and sprinkle with seeds and seaweed flakes.

Per Serving

Calories: 547 | Fat: 37g | Sodium: 911 | Fiber: 11g | Protein: 28g

 
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