Healthy Recipes for a Vegan Pregnancy : Sides (part 20) - Indian Lemon Rice Pilaf, Squash and Sage Risotto

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Indian Lemon Rice Pilaf

With an unexpected blend of flavors, lemon rice is a popular favorite to serve to the gods and their devotees in South Indian temples. Kick up the heat by adding a couple green chilies, or, if you can find them at an Indian grocer, heat some dried curry leaves with the mustard seeds.

SERVES 4

112 teaspoons black mustard seeds

2 tablespoons olive oil

12 teaspoon turmeric

1 cup rice, uncooked

134 cups vegetable broth or water

12 cup frozen peas

2 tablespoons lemon juice

14 cup yellow raisins

2 tablespoons scallions, chopped

2 tablespoons chopped fresh cilantro (optional)

Folic Acid: 

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. Heat mustard seeds in olive oil over medium heat for about 1 minute.

2. Add turmeric and rice and stir well to combine. Toast rice, stirring, for 1–2 minutes until lightly golden brown.

3. Add vegetable broth or water and bring to a slow simmer. Cover and allow to cook for about 15 minutes until rice is done.

4. Reduce heat to medium-low and add peas and lemon juice, cooking for another minute or two until peas are heated through.

5. Remove from heat and stir in remaining ingredients.

Per Serving

Calories: 283 | Fat: 8g | Sodium: 434mg | Fiber: 2g | Protein: 5g

 

Squash and Sage Risotto

Risotto is easy to make, but it does take a bit of effort with all the stirring! This earthy recipe works well with just about any kind of squash. If you’re in a hurry, use canned puréed pumpkin instead of fresh acorn squash or look for precooked butternut squash in your grocer’s freezer section.

SERVES 4

3 cloves garlic, minced

12 yellow onion, diced

2 tablespoons olive oil

112 cups Arborio rice, uncooked

5 cups vegetable broth

2 whole cloves

112 cups roasted puréed pumpkin, acorn, or butternut squash

112 teaspoons sage

13 teaspoon salt

14 teaspoon pepper

Folic Acid: 

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: NA

1. In a large skillet, sauté the garlic and onions in olive oil for 3 minutes over medium-high heat. Add uncooked rice and cook for 2 more minutes, stirring frequently to lightly toast the rice.

2. Add 34 cup vegetable broth and cloves and stir well. When most of the liquid has been absorbed, add another 12 cup broth, stirring frequently. Continue adding vegetable broth 12 cup at a time until rice is just tender and sauce is creamy, about 20–25 minutes. Reduce heat to medium-low and stir in puréed squash and 14 cup vegetable broth. Continue to stir well and allow to cook for 4–5 more minutes.

3. Stir in sage and season with salt and pepper.

4. Allow to cool, stirring occasionally, for at least 5 minutes. Risotto will thicken slightly as it cools. Remove cloves before serving.

Per Serving

Calories: 371 | Fat: 7g | Sodium: 1,370mg | Fiber: 4g | Protein: 6g

 
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