Healthy Recipes for a Vegan Pregnancy : Entrées (part 5) - Pasta and Peas, Easy Fried Tofu

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Pasta and Peas

If you’re not feeling the peas in this recipe, just use artichoke hearts or broccoli, or any frozen mixed veggies you like.

SERVES 6

112 cups plain or unsweetened fortified soymilk

1 teaspoon garlic powder

2 tablespoons vegan margarine

1 tablespoon flour

112 cups green peas, fresh or frozen, thawed

13 cup nutritional yeast

1 (12-ounce) package pasta, cooked

Salt and pepper, to taste

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D:

1. In a medium pot, whisk together the soymilk, garlic powder, and margarine over low heat. Add flour; stir well to combine, heating just until thickened, about 5 minutes.

2. Add peas and nutritional yeast and stir until heated and well mixed, about 5 minutes; pour over pasta.

3. Season with salt and pepper, to taste.

Per Serving

Calories: 312 | Fat: 6g | Sodium: 124mg | Fiber: 4g | Protein: 13g

 

Easy Fried Tofu

This recipe makes a simple fried tofu that you can serve with just about any dipping sauce for a snack, or add to salads or stir-fries instead of plain tofu.

SERVES 3

1 (16-ounce) block firm or extra-firm tofu, cubed

14 cup soy sauce (optional)

2 tablespoons flour

2 tablespoons nutritional yeast

1 teaspoon garlic powder

14 teaspoon salt, or to taste

Dash pepper

Oil for frying

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Marinate sliced tofu in soy sauce in the refrigerator for at least 1 hour. This step is optional.

2. In a small bowl, combine flour, yeast, garlic powder, salt, and pepper.

3. Coat tofu well with flour mixture on all sides.

4. Fry in hot oil until crispy and lightly golden brown on all sides, about 4–5 minutes.

Per Serving

Calories: 232 | Fat: 19g | Sodium: 208mg | Fiber: 2g | Protein: 11g

 
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