Healthy Recipes for a Vegan Pregnancy : Sides (part 14) - Saucy Chinese Veggies with Seitan or Tempeh, Lemon Mint New Potatoes

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Saucy Chinese Veggies with Seitan or Tempeh

This is a simple and basic stir-fry recipe with Asian ingredients, suitable for a main dish. Serve over noodles or rice.

SERVES 6

112 cups vegetable broth

3 tablespoons soy sauce

1 tablespoon rice vinegar

1 teaspoon minced ginger

1 teaspoon sugar

1 (18-ounce) block tempeh, cubed, or about 1 cup chopped seitan

2 tablespoons olive oil

1 red bell pepper, chopped

1 cup snow peas

12 cup sliced water chestnuts (optional)

14 cup sliced bamboo shoots (optional)

2 scallions, sliced

1 tablespoon cornstarch

Folic Acid: 

Vitamin B12: 

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. In a small bowl, whisk together the vegetable broth, soy sauce, rice vinegar, ginger, and sugar.

2. In a large skillet, brown the tempeh or seitan in olive oil on all sides, about 3–4 minutes.

3. Add bell pepper, snow peas, water chestnuts, bamboo shoots, and scallions, and heat just until vegetables are almost soft, about 2–3 minutes, stirring constantly.

4. Reduce heat and add vegetable broth mixture. Whisk in cornstarch. Bring to a slow simmer and cook until thickened, stirring to prevent lumps.

Per Serving

Calories: 232 | Fat: 14g | Sodium: 700mg | Fiber: 1g | Protein: 16g

 

Lemon Mint New Potatoes

Potatoes are an easy standby side that goes with just about any entrée, and this version with fresh mint adds a twist to the usual herb-roasted version.

SERVES 4

10–12 small new potatoes, chopped

4 cloves garlic, minced

1 tablespoon olive oil

14 cup chopped mint

Salt and pepper to taste

2 teaspoons lemon juice

Folic Acid: 

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. Preheat oven to 350°F. Line or lightly grease a baking sheet.

2. In a large bowl, toss together the potatoes with the garlic, olive oil, and mint, coating potatoes well.

3. Arrange potatoes in a single layer on a baking sheet. Roast for 45 minutes.

4. Season with salt and pepper and drizzle with lemon juice just before serving.

Per Serving

Calories: 272 | Fat: 4g | Sodium: 23mg | Fiber: 9g | Protein: 6g

 
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