Healthy Recipes for a Vegan Pregnancy : Salads and Vegetables (part 7) - Sweet Pineapple Cabbage Stir-Fry, Mango and Bell Pepper Stir-Fry , Fiery Basil and Eggplant Stir-Fry

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Sweet Pineapple Cabbage Stir-Fry

Toss in a can of pineapple the last minute or two to just about any stir-fry recipe for a sweet treat.

SERVES 6

1 (15-ounce) can diced pineapple

2 tablespoons red wine vinegar

1 tablespoon soy sauce

1 tablespoon brown sugar

2 teaspoons cornstarch

14 teaspoon crushed red pepper flakes

2 tablespoons olive oil

2 cloves garlic, minced

1 onion, chopped

1 head broccoli, chopped

1 head Napa cabbage or 12 head green cabbage, chopped

1 batch Easy Fried Tofu (optional) 

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Drain pineapple, reserving juice. In a medium bowl, whisk together pineapple juice, vinegar, soy sauce, brown sugar, cornstarch, and red pepper flakes.

2. In a large skillet heat olive oil, add garlic and onion and cook just until soft, about 3–4 minutes.

3. Add broccoli, pineapple, and cabbage. Stir quickly to combine; cook for 1 minute.

4. Reduce heat to medium; add pineapple juice mixture. Bring to a slow simmer; heat just until mixture has thickened, about 3–5 minutes, stirring frequently.

5. Stir in fried tofu. Serve over rice or whole grains.

Per Serving

Calories: 132 | Fat: 5g | Sodium: 252mg | Fiber: 3g | Protein: 4g

 

Mango and Bell Pepper Stir-Fry

Add some marinated tofu to make it a main dish, or enjoy just the mango and veggies for a light lunch. Thaw frozen cubed mango if you can’t find fresh.

SERVES 4

2 tablespoons lime juice

2 tablespoons orange juice

1 tablespoon hot chili sauce

3 tablespoons soy sauce

2 cloves garlic, minced

2 tablespoons oil

1 red bell pepper

1 yellow or orange bell pepper

1 bunch broccoli, chopped

1 mango, cubed

3 scallions, chopped

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Whisk together the lime juice, orange juice, hot sauce, and soy sauce.

2. Heat garlic in oil for just a minute or two then add bell peppers and broccoli and cook, stirring frequently, for another 2–3 minutes.

3. Add juice and soy sauce mixture, reduce heat, and cook for another 2–3 minutes until broccoli and bell peppers are almost soft.

4. Reduce heat to low, and add mango and scallions, gently stirring to combine. Heat for just another minute or two until mango is warmed.

Per Serving

Calories: 189 | Fat: 8g | Sodium: 733mg | Fiber: 7g | Protein: 7g

 

Fiery Basil and Eggplant Stir-Fry

Holy basil, called tulsi, is revered in Vishnu temples across India and is frequently used in Ayurvedic healing. It lends a fantastically spicy flavor, but regular basil will also do.

SERVES 3

3 cloves garlic, minced

3 small fresh chili peppers, minced

1 (16-ounce) block firm or extra-firm tofu, pressed and diced

2 tablespoons olive oil

1 eggplant, chopped

1 red bell pepper, chopped

13 cup sliced mushrooms

3 tablespoons water

2 tablespoons soy sauce

1 teaspoon lemon juice

13 cup fresh Thai basil or holy basil

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: only present in very small amounts

1. Sauté the garlic, chili peppers, and tofu in olive oil for 4–6 minutes until tofu is lightly golden.

2. Add eggplant, bell pepper, mushrooms, water, and soy sauce and heat, stirring frequently, for 5–6 minutes, or until eggplant is almost soft.

3. Add lemon juice and basil and cook for another minute or two, just until basil is wilted.

Per Serving

Calories: 241 | Fat: 14g | Sodium: 624mg | Fiber: 9g | Protein: 13g

 
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