Healthy Recipes for a Vegan Pregnancy : Soups and Stews (part 5) - Kidney Bean and Zucchini Gumbo, Potato and Leek Soup , Cannellini Bean and Corn Chowder

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Kidney Bean and Zucchini Gumbo

This vegetable gumbo uses zucchini instead of okra. Traditional gumbo always calls for ground sassafras leaves, known as filé powder. If you can’t find this anywhere, increase the amounts of the other spices.

SERVES 5

1 onion, diced

1 red or green bell pepper, chopped

3 ribs celery, chopped

2 tablespoons olive oil

1 zucchini, sliced

1 (14-ounce) can diced tomatoes

3 cups vegetable broth

1 teaspoon hot sauce

1 teaspoon filé powder (optional)

34 teaspoon thyme

1 teaspoon Cajun seasoning

2 bay leaves

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

112 cups cooked rice

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large soup or stockpot, sauté the onion, bell pepper, and celery in olive oil for 1–2 minutes. Reduce heat; add remaining ingredients, except beans and rice.

2. Bring to a simmer; cover, and allow to cook for 30 minutes.

3. Uncover; add beans, and stir to combine. Heat for 5 more minutes.

4. Remove bay leaves before serving. Serve over cooked rice.

Per Serving

Calories: 227 | Fat: 6g | Sodium: 1,128mg | Fiber: 7g | Protein: 7g

 

Potato and Leek Soup

With simple earthy flavors, this classic recipe makes a comforting meal.

SERVES 6

1 yellow onion, diced

2 cloves garlic, minced

2 tablespoons olive oil

6 cups vegetable broth

3 leeks, sliced

2 large potatoes, chopped

2 bay leaves

1 cup unflavored fortified soymilk

2 tablespoons vegan margarine

34 teaspoon salt, or to taste

13 teaspoon black pepper

12 teaspoon sage

12 teaspoon thyme

2 tablespoons nutritional yeast (optional)

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D:

1. Sauté onions and garlic in olive oil for 1–2 minutes, until onions are soft.

2. Add broth, leeks, potatoes, and bay leaves; bring to a slow simmer. Cook, partially covered, for 30 minutes, until potatoes are soft.

3. Remove bay leaves. Working in batches as needed, purée soup in a blender until almost smooth, or desired consistency.

4. Return soup to pot; stir in remaining ingredients. Adjust seasonings; reheat as needed.

Per Serving

Calories: 223 | Fat: 9g | Sodium: 1,321mg | Fiber: 4g | Protein: 4g

 

Cannellini Bean and Corn Chowder

This is a filling and textured soup that could easily be a main dish. Some chopped collards or a dash of hot sauce would be a welcome addition. For a lower fat version, skip the initial sauté and add about 5 minutes to the cooking time.

SERVES 4

1 potato, chopped small

1 onion, chopped

2 tablespoons olive oil

3 cups vegetable broth

2 ears of corn, kernels cut off, or 112 cups frozen or canned corn

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

12 teaspoon thyme

14 teaspoon black pepper

1 tablespoon flour

112 cups unflavored fortified soymilk

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D:

1. In a large soup or stockpot, sauté potato and onion in olive oil for 3–5 minutes.

2. Reduce heat and add vegetable broth. Bring to a slow simmer; cover, and allow to cook for 15–20 minutes.

3. Uncover; add corn, beans, thyme, and pepper.

4. Whisk together flour and soymilk; add to the pot, stirring well to prevent lumps.

5. Reduce heat to prevent soymilk from curdling; cook, uncovered, for 5–6 more minutes, stirring frequently.

6. Allow to cool slightly before serving, as soup will thicken as it cools.

Per Serving

Calories: 322 | Fat: 9g | Sodium: 761mg | Fiber: 8g | Protein: 13g

 
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