Healthy Recipes for a Vegan Pregnancy : Soups and Stews (part 1) - Chicken Noodle Soup, Black Bean and Butternut Squash Chili, Shiitake and Garlic Broth

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“Chicken” Noodle Soup

If you think you’re getting a cold—or if you just need something to make you feel better—this vegan soup is even more comforting and delicious than its nonvegan counterpart.

SERVES 6

6 cups vegetable broth

1 carrot, diced

2 ribs celery, diced

1 onion, chopped

12 cup TVP

2 bay leaves

112 teaspoons Italian seasoning

Salt and pepper, to taste

1 cup vegan noodles or small pasta

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Combine all ingredients in a large soup or stockpot.

2. Cover and simmer for 15–20 minutes.

Per Serving

Calories: 123 | Fat: 0g | Sodium: 960mg | Fiber: 3g | Protein: 7g

 

Black Bean and Butternut Squash Chili

Squash is an excellent addition to vegetarian chili in this Southwestern-style dish.

SERVES 6

1 onion, chopped

3 cloves garlic, minced

2 tablespoons olive oil

1 medium butternut squash, peeled and chopped into chunks

2 (15-ounce) cans black beans, drained and rinsed

1 (28-ounce) can stewed or diced tomatoes, undrained

34 cup water or vegetable broth

1 tablespoon chili powder

1 teaspoon cumin

14 teaspoon cayenne pepper, or to taste

12 teaspoon salt, or to taste

2 tablespoons chopped fresh cilantro (optional)

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large stockpot, sauté onion and garlic in oil until soft, about 4 minutes.

2. Reduce heat; add remaining ingredients except cilantro. Cover and simmer for 25 minutes.

3. Uncover and simmer another 5 minutes. Top with fresh cilantro just before serving.

Per Serving

Calories: 304 | Fat: 6g | Sodium: 832mg | Fiber: 16g | Protein: 16g

 

Shiitake and Garlic Broth

Shiitake mushrooms transform ordinary broth into a rich stock with a deep flavor.

YIELDS 6 CUPS

13 cup dried shiitake mushrooms

6 cups water

2 cloves garlic, smashed

1 bay leaf

12 teaspoon thyme

12 onion, chopped

Folic Acid: only present in very small amounts

Vitamin B12: NA

Protein: only present in very small amounts

Iron: only present in very small amounts

Zinc: only present in very small amounts

Calcium:

Vitamin D: NA

1. In a large soup or stockpot, combine all ingredients; bring to a slow simmer.

2. Cover and allow to cook for at least 30–40 minutes.

3. Strain before using.

Per Cup

Calories: 8 | Fat: 0g | Sodium: 5mg | Fiber: 0g | Protein: 0g

Vegetarian Dashi

To turn this into a Japanese dashi stock for miso and noodle soups, omit the bay leaf and thyme and add a generous amount of seaweed, preferably kombu, if you can find it!

 
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