Healthy Recipes for a Vegan Pregnancy : Soups and Stews (part 3) - Easy Roasted Tomato Soup, Indian Curried Lentil Soup,White Bean and Orzo Minestrone

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Easy Roasted Tomato Soup

Use the freshest, ripest, juiciest red tomatoes you can find for this super-easy recipe, as there are fewer other added flavors. If you find that you need a bit more spice, add a spoonful of nutritional yeast, a dash of cayenne pepper, or an extra shake of salt and pepper.

SERVES 4

6 large tomatoes

1 small onion, peeled

4 cloves garlic, peeled

2 tablespoons olive oil

114 cups unflavored fortified soymilk

2 tablespoons chopped fresh basil

112 teaspoons balsamic vinegar

34 teaspoon salt, or to taste

14 teaspoon black pepper

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D:

1. Preheat oven to 425°F.

2. Slice tomatoes in half and chop onion into quarters. Place tomatoes, onion, and garlic on baking sheet and drizzle with olive oil.

3. Roast in the oven for 45 minutes to 1 hour.

4. Carefully transfer tomatoes, onion, and garlic to a blender, including any juices on the baking sheet. Add remaining ingredients; purée until almost smooth.

5. Reheat over low heat for 1–2 minutes if needed; adjust seasonings to taste.

Per Serving

Calories: 153 | Fat: 9g | Sodium: 488mg | Fiber: 4g | Protein: 5g

 

Indian Curried Lentil Soup

Similar to a traditional Indian lentil dal recipe, but with added vegetables to make it into an entrée, this lentil soup is perfect as is or paired with rice or some warmed Indian flatbread.

SERVES 4

1 onion, diced

1 carrot, sliced

3 whole cloves

2 tablespoons vegan margarine

1 teaspoon cumin

1 teaspoon turmeric

1 cup yellow or green lentils, uncooked

234 cups vegetable broth

2 large tomatoes, chopped

1 teaspoon salt, or to taste

14 teaspoon black pepper

1 teaspoon lemon juice

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large soup or stockpot, sauté the onion, carrot, and cloves in margarine until onions are just turning soft, about 3 minutes. Add cumin and turmeric; toast for 1 minute, stirring constantly to avoid burning.

2. Reduce heat to medium-low; add lentils, broth, tomatoes, and salt. Bring to a simmer; cover, and cook for 35–40 minutes, or until lentils are done.

3. Strain out the cloves. Season with black pepper and lemon juice just before serving.

Per Serving

Calories: 265 | Fat: 6g | Sodium: 1,328mg | Fiber: 17g | Protein: 14g

 

White Bean and Orzo Minestrone

Italian minestrone is a simple and universally loved soup. This version uses tiny orzo pasta, cannellini beans, and plenty of veggies.

SERVES 6

3 cloves garlic, minced

1 onion, chopped

2 ribs celery, chopped

2 tablespoons olive oil

5 cups vegetable broth

1 carrot, diced

1 cup green beans, chopped

2 small potatoes, chopped small

2 tomatoes, chopped

1 (15-ounce) can cannellini beans, drained and rinsed

1 teaspoon basil

12 teaspoon oregano

34 cup orzo

Salt and pepper, to taste

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large soup pot, heat garlic, onion, and celery in olive oil until just soft, about 3–4 minutes.

2. Add broth, carrot, green beans, potatoes, tomatoes, beans, basil, and oregano; bring to a simmer. Cover, and cook on medium-low heat for 20–25 minutes.

3. Add orzo; heat another 10 minutes, just until orzo is cooked. Season well with salt and pepper.

Per Serving

Calories: 304 | Fat: 5g | Sodium: 814mg | Fiber: 8g | Protein: 11g

 
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