Healthy Recipes for a Vegan Pregnancy : Soups and Stews (part 4) - Ten-Minute Cheater’s Chili, Thai Tom Kha Coconut Soup , Cold Spanish Gazpacho with Avocado

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Ten-Minute Cheater’s Chili

No time? No problem! This is a quick and easy way to get some veggies and protein on the table with no hassle. Instead of veggie burgers, you could toss in a handful of TVP flakes, if you’d like, or any other mock meat you happen to have on hand.

SERVES 4

1 (12-ounce) jar salsa

1 (14-ounce) can diced tomatoes

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

112 cups frozen mixed veggies

4 veggie burgers, crumbled (optional)

2 tablespoons chili powder

1 teaspoon cumin

12 cup water

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large pot, combine all ingredients.

2. Simmer for 10 minutes, stirring frequently.

Per Serving

Calories: 271 | Fat: 3g | Sodium: 1,154mg | Fiber: 17g | Protein: 15g

 

Thai Tom Kha Coconut Soup

In Thailand, this soup is a full meal, served alongside a large plate of steamed rice. Don’t worry if you can’t find lemongrass or galangal, as lime and ginger add a similar flavor.

SERVES 4

1 (14-ounce) can coconut milk

2 cups vegetable broth

1 tablespoon soy sauce

3 cloves garlic, minced

5 slices fresh ginger or galangal

1 stalk lemongrass, chopped (optional)

1 tablespoon lime juice

1–2 small chilies, chopped

12 teaspoon red pepper flakes, or to taste

1 onion, chopped

2 tomatoes, chopped

1 carrot, sliced thin

12 cup sliced mushrooms, any kind

14 cup chopped fresh cilantro

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: only present in very small amounts

1. Over medium-low heat, combine the coconut milk and vegetable broth. Add soy sauce, garlic, ginger, lemongrass, lime juice, chilies, and red pepper flakes; heat for about 10 minutes, but do not boil.

2. When broth is hot, add onion, tomatoes, carrot, and mushrooms. Cover, and cook on low heat for 10–15 minutes.

3. Remove from heat; top with chopped fresh cilantro.

Per Serving

Calories: 240 | Fat: 21g | Sodium: 725mg | Fiber: 2g | Protein: 4g

 

Cold Spanish Gazpacho with Avocado

This soup is best enjoyed on an outdoor patio just after sunset on a warm summer evening. But really, anytime you want a simple light starter soup will do, no matter the weather. Add some crunch by topping with homemade croutons.

SERVES 6

2 cucumbers, diced

12 red onion, diced

2 large tomatoes, diced

14 cup fresh chopped cilantro

2 avocados, diced

4 cloves garlic

2 tablespoons lime juice

1 tablespoon red wine vinegar

34 cup vegetable broth

1 chili pepper (jalapeño, serrano, or cayenne) or 1 teaspoon hot sauce

Salt and pepper, to taste

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Mix together the cucumbers, red onion, tomatoes, cilantro, and avocado. Set half of the mixture aside.

2. In a blender, mix the other half of the vegetable mixture. Add the garlic, lime juice, vinegar, vegetable broth, and chili pepper; process until smooth.

3. Transfer to serving bowl; add remaining diced cucumbers, onion, tomatoes, cilantro, and avocado, stirring gently to combine.

4. Season with salt and pepper, to taste.

Per Serving

Calories: 149 | Fat: 10g | Sodium: 130mg | Fiber: 7g | Protein: 3g

 
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