Healthy Recipes for a Vegan Pregnancy : Sides (part 10) - Confetti “Rice” with TVP, Quinoa and Fresh Herb Stuffing

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Confetti “Rice” with TVP

If you like Mexican rice, try this whole-grain version with barley and TVP.

SERVES 6

2 tablespoons olive oil

1 onion, chopped

2 cloves garlic, minced

1 cup barley

1 (14-ounce) can diced tomatoes

2 cups vegetable broth

1 teaspoon chili powder

12 teaspoon cumin

34 cup TVP

1 cup hot water or vegetable broth

1 tablespoon soy sauce

1 cup thawed, frozen veggie mix (peas, corn, and carrots)

1 teaspoon parsley

12 teaspoon salt, or to taste

Folic Acid: 

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. In a large skillet, heat the olive oil. Add the onion and garlic; sauté for 1–2 minutes. Add barley; toast for 1 minute, stirring constantly.

2. Add tomatoes including liquid, broth, chili powder, and cumin. Cook until barley is almost soft, about 15 minutes.

3. While barley is cooking, combine TVP with hot water and soy sauce; allow to sit for 8–10 minutes, until TVP is rehydrated. Drain any excess liquid.

4. When barley is almost done cooking, add rehydrated TVP, veggies, parsley, and salt. Heat for another 5 minutes, or until done.

Per Serving

Calories: 258 | Fat: 5g | Sodium: 628mg | Fiber: 11g | Protein: 12g

Turn It Into Tacos

Use this “meaty” Mexican “rice” as a base for burritos or crunchy tacos instead of meat, along with some shredded lettuce, vegan cheese, and nondairy sour cream or serve alongside some cooked beans for a healthy Mexican meal.

 

Quinoa and Fresh Herb Stuffing

Substitute dried herbs if you have to, but fresh is best in this untraditional stuffing recipe.

SERVES 6

1 yellow onion, chopped

2 ribs celery, diced

14 cup vegan margarine

1 teaspoon chopped fresh rosemary

2 teaspoons chopped fresh marjoram

112 tablespoons chopped fresh thyme

1 tablespoon chopped fresh sage

6 slices dried bread, cubed

114 cups vegetable broth

2 cups cooked quinoa

34 teaspoon salt, or to taste

12 teaspoon pepper

Folic Acid: 

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. Preheat oven to 400°F.

2. Sauté onion and celery in margarine until soft, about 6–8 minutes. Add fresh herbs; heat for another minute, just until fragrant.

3. Remove from heat; pour into a casserole dish.

4. Add bread; combine well. Add vegetable broth to moisten bread; you may need a bit more or less than 114 cups.

5. Add cooked quinoa, salt, and pepper; combine well.

6. Cover; bake for 30 minutes.

Per Serving

Calories: 220 | Fat: 10g | Sodium: 739mg | Fiber: 3g | Protein: 5g

Stuffed-Up Stuffing

Stuffing works best with dried bread to better absorb all that flavor and moisture. Leave your bread out for a couple days, or lightly toast in a 275°F oven for 20 minutes on each side. For a more textured stuffing, add in 34 cup chopped dried apricots, or 34 cup chopped nuts (walnuts, cashews, or pecans), or sauté some mushrooms or a grated carrot along with the onions and celery.

 
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