Healthy Recipes for a Vegan Pregnancy : Salads and Vegetables (part 2) - Kidney Bean and Chickpea Salad, Lemon-Cumin Potato Salad, No-Mayo Apple Coleslaw

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Kidney Bean and Chickpea Salad

This marinated two-bean salad is perfect for summer picnics or as a side for outdoor barbecues or baby showers.

SERVES 6

14 cup olive oil

14 cup red wine vinegar

12 teaspoon paprika

2 tablespoons lemon juice

1 (15-ounce) can chickpeas, drained and rinsed

1 (15-ounce) can kidney beans, drained and rinsed

12 cup sliced black olives

1 (8-ounce) can corn, drained

12 red onion, chopped

1 tablespoon chopped fresh parsley

Salt and pepper, to taste

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Whisk together olive oil, vinegar, paprika, and lemon juice.

2. In a large bowl, combine the chickpeas, beans, olives, corn, onion, and parsley. Pour the dressing over the bean mixture; toss well to combine.

3. Season generously with salt and pepper, to taste.

4. Chill for at least 1 hour before serving to allow flavors to mingle.

Per Serving

Calories: 252 | Fat: 12g | Sodium: 569mg | Fiber: 8g | Protein: 7g

 

Lemon-Cumin Potato Salad

A mayonnaise-free potato salad with exotic flavors, this one is delicious either hot or cold.

SERVES 4

2 tablespoons olive oil

1 small yellow onion, diced

112 teaspoons cumin

4 large cooked potatoes, chopped

3 tablespoons lemon juice

2 teaspoons Dijon mustard

1 scallion, chopped

14 teaspoon cayenne pepper

2 tablespoons chopped fresh cilantro (optional)

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a skillet over medium heat, add the olive oil. Once the oil is warm, add onions and cook until soft, about 5 minutes.

2. Add cumin and potatoes; cook for just 1 minute, stirring well to combine. Remove from heat.

3. Whisk together the lemon juice and Dijon mustard; pour over potatoes, tossing gently to coat.

4. Add scallions, cayenne pepper, and cilantro; combine well.

5. Chill before serving.

Per Serving

Calories: 360 | Fat: 7g | Sodium: 53mg | Fiber: 9g | Protein: 8g

 

No-Mayo Apple Coleslaw

There’s nothing wrong with grabbing a store-bought, preshredded coleslaw mix from the produce section to make this vegan salad, just double the dressing if you find it’s not enough.

SERVES 4

1 head cabbage, shredded

1 apple, diced small

1 (15-ounce) can pineapple, drained, 2 tablespoons juice reserved

1 tablespoon apple cider vinegar

2 tablespoons olive oil

1 tablespoon tahini

2 tablespoons agave nectar or 1 teaspoon sugar

2 tablespoons sunflower seeds (optional)

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large bowl, combine the cabbage, apple, and pineapple.

2. In a separate small bowl, whisk together 2 tablespoons of the pineapple juice with the cider vinegar, olive oil, and tahini. Pour over cabbage and apples; toss gently to coat.

3. Drizzle with agave nectar; toss to coat.

4. Chill for at least 30 minutes before serving. Toss with sunflower seeds.

Per Serving

Calories: 196 | Fat: 2g | Sodium: 47mg | Fiber: 8g | Protein: 4g

 
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