Healthy Recipes for a Vegan Pregnancy : Soups and Stews (part 2) - African Peanut and Greens Soup, Barley Vegetable Soup, Cream of Carrot Soup with Coconut

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African Peanut and Greens Soup

Cut back on the red pepper flakes if you’re not a fan of spicy foods, or reduce the liquids to turn it into a thick and chunky curry to pour over rice. Although the ingredients are all familiar, this is definitely not a boring meal!

SERVES 4

1 onion, diced

3 tomatoes, chopped

2 tablespoons olive oil

2 cups vegetable broth

1 cup coconut milk

13 cup peanut butter

1 (15-ounce) can chickpeas, drained and rinsed

12 teaspoon salt, or to taste

1 teaspoon curry powder

1 teaspoon sugar

13 teaspoon red pepper flakes

1 bunch fresh spinach, stemmed

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Sauté the onions and tomatoes in olive oil until onions are soft, about 2–3 minutes.

2. Reduce heat to medium-low; add remaining ingredients except spinach. Stir well to combine.

3. Simmer on low heat, uncovered, stirring occasionally, for 8–10 minutes.

4. Add spinach and allow to cook for another 1–2 minutes, just until spinach is wilted.

5. Remove from heat and adjust seasonings to taste. Soup will thicken as it cools.

Per Serving

Calories: 408 | Fat: 24g | Sodium: 1,202mg | Fiber: 8g | Protein: 13g

 

Barley Vegetable Soup

Barley Vegetable Soup is an excellent “kitchen sink” recipe, meaning that you can toss in just about any fresh or frozen vegetables or spices you happen to have on hand.

SERVES 6

1 onion, chopped

2 carrots, sliced

2 ribs celery, chopped

2 tablespoons olive oil

8 cups vegetable broth

1 cup barley, uncooked

112 cups frozen mixed vegetables

1 (14-ounce) can crushed or diced tomatoes

12 teaspoon parsley

12 teaspoon thyme

2 bay leaves

Salt and pepper, to taste

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large soup or stockpot, sauté the onion, carrots, and celery in olive oil for 3–5 minutes, just until onions are almost soft.

2. Reduce heat to medium-low; add remaining ingredients except salt and pepper.

3. Bring to a simmer; cover, and allow to cook for at least 45 minutes, stirring occasionally.

4. Remove cover; allow to cook for 10 more minutes.

5. Remove bay leaves; season with salt and pepper to taste.

Per Serving

Calories: 228 | Fat: 5g | Sodium: 1,380mg | Fiber: 9g | Protein: 6g

 

Cream of Carrot Soup with Coconut

This carrot soup will knock your socks off! The addition of coconut milk transforms an ordinary carrot and ginger soup into an unexpected treat.

SERVES 6

3 medium carrots, chopped

1 sweet potato, peeled and chopped

1 yellow onion, chopped

312 cups vegetable broth

3 cloves garlic, minced

2 teaspoons minced fresh ginger

1 (14-ounce) can coconut milk

1 teaspoon salt, or to taste

34 teaspoon cinnamon (optional)

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large soup or stockpot, bring the carrots, sweet potato, and onion to a simmer in the broth.

2. Add garlic and ginger; cover, and heat for 20–25 minutes, until carrots and potatoes are soft.

3. Allow to cool slightly; transfer to a blender, and purée until smooth.

4. Return soup to pot. Over very low heat, stir in the coconut milk and salt, stirring well to combine. Heat just until heated through, another 3–4 minutes.

5. Garnish with cinnamon just before serving.

Per Serving

Calories: 177 | Fat: 14g | Sodium: 978mg | Fiber: 2g | Protein: 2g

 
Others
 
- Smoothies for a Healthy Pregnancy : Splendid Citrus, Coconut Craziness
- Smoothies for a Healthy Pregnancy : Apple Pie Smoothie, A Berry Great Morning, Mango Tango
- Smoothies for a Healthy Pregnancy : Go Bananas, Carrot Top of the Morning to You
- Good Recipes For You (part 5) - Carrot and sweet potato fries, Sauté greens with garlic
- Good Recipes For You (part 4) - Kale and avocado salad with vinaigrette, Roasted acorn squash stuffed with mushroom and sage
- Good Recipes For You (part 3) - Squash and apple soup, Reboot green salad
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- Healthy Recipes for a Vegan Pregnancy : Salads and Vegetables (part 7) - Sweet Pineapple Cabbage Stir-Fry, Mango and Bell Pepper Stir-Fry , Fiery Basil and Eggplant Stir-Fry
- Healthy Recipes for a Vegan Pregnancy : Salads and Vegetables (part 6) - Maple-Glazed Roasted Veggies, Orange and Ginger Mixed-Veggie Stir-Fry, Roasted-Garlic Mashed Potatoes
 
 
 
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