Healthy Recipes for a Vegan Pregnancy : Sides (part 8) - Sun-Dried Tomato Risotto with Spinach and Pine Nuts, “Cheesy” Broccoli and Rice Casserole

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Sun-Dried Tomato Risotto with Spinach and Pine Nuts

The tomatoes carry the flavor in this easy risotto—no butter, cheese, or wine (not like that’s on the menu now anyway!) is needed. But if you’re a gourmand who keeps truffle, hazelnut, pine nut, or another gourmet oil on hand, now’s the time to use it, instead of the margarine.

SERVES 6

1 yellow onion, diced

4 cloves garlic, minced

2 tablespoons olive oil

112 cups Arborio rice, uncooked

5–6 cups vegetable broth

23 cup rehydrated sun-dried tomatoes, sliced

12 cup fresh spinach

1 tablespoon chopped fresh basil (optional)

2 tablespoons vegan margarine (optional)

2 tablespoons nutritional yeast

Salt and pepper, to taste

14 cup pine nuts

Folic Acid: 

Vitamin B12: 

Protein: 

Iron: 

Zinc: 

Calcium: only present in very small amounts

Vitamin D: NA

1. Heat onion and garlic in olive oil until just soft, about 2–3 minutes. Add rice; toast for 1 minute, stirring constantly.

2. Add 34 cup broth; stir to combine. When most of the liquid has been absorbed, add another 12 cup, stirring constantly. Continue adding liquid 12 cup at a time until rice is cooked, about 20 minutes.

3. Add another 12 cup broth, tomatoes, spinach, and basil; reduce heat to low. Stir to combine well. Heat for 3–4 minutes, until tomatoes are soft and spinach is wilted.

4. Stir in margarine and nutritional yeast. Taste, then season with salt and pepper, to taste.

5. Allow to cool slightly, then top with pine nuts. Risotto will thicken a bit as it cools.

Per Serving

Calories: 294 | Fat: 9g | Sodium: 882 | Fiber: 3g | Protein: 6g

 

“Cheesy” Broccoli and Rice Casserole

If you’re substituting frozen broccoli, there’s no need to cook it first, just thaw and use about 114 cups.

SERVES 6

1 head broccoli, chopped small

1 onion, chopped

4 cloves garlic, minced

2 tablespoons olive oil

2 tablespoons flour

2 cups unsweetened soymilk

12 cup vegetable broth

2 tablespoons nutritional yeast

1 tablespoon vegan margarine

14 teaspoon nutmeg

14 teaspoon mustard powder

12 teaspoon salt

312 cups cooked rice

23 cup bread crumbs or crushed vegan crackers

Folic Acid: 

Vitamin B12: 

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: 

1. Preheat oven to 325°F.

2. Steam or microwave broccoli until just barely soft; do not overcook.

3. Sauté onions and garlic in olive oil until soft, about 3–4 minutes. Reduce heat and add flour, stirring continuously to combine.

4. Add soymilk and vegetable broth and heat, stirring, until thickened. Remove from heat and stir in nutritional yeast, margarine, nutmeg, mustard powder, and salt.

5. Combine sauce, steamed broccoli, and cooked rice and transfer to a large casserole or baking dish. Sprinkle the top with bread crumbs or vegan crackers.

6. Cover and bake for 25 minutes. Uncover and cook for another 10 minutes.

Per Serving

Calories: 318 | Fat: 9g | Sodium: 268mg | Fiber: 5g | Protein: 10g

 
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