Healthy Recipes for a Vegan Pregnancy : Soups and Stews (part 6) - Chinese Hot and Sour Soup, Curried Pumpkin Soup , Super Meaty Chili with TVP

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Chinese Hot and Sour Soup

If you can’t get enough of old Jackie Chan flicks and Wong Kar-wai films, then this traditional Chinese soup is for you.

SERVES 6

2 cups diced seitan, or other meat substitute

2 tablespoons vegetable oil

112 teaspoons hot sauce

6 cups vegetable broth

12 head Napa cabbage, shredded

34 cup sliced shiitake mushrooms

1 (8-ounce) can bamboo shoots, drained

2 tablespoons soy sauce

2 tablespoons white vinegar

34 teaspoon crushed red pepper flakes

34 teaspoon salt, or to taste

2 tablespoons cornstarch

14 cup water

3 scallions, sliced

2 teaspoons sesame oil

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Brown seitan in vegetable oil for 2–3 minutes, until cooked. Reduce heat to low; add hot sauce, stirring well to coat. Cook over low heat for 1 more minute; remove from heat and set aside.

2. In a large soup or stockpot, combine broth, cabbage, mushrooms, bamboo, soy sauce, vinegar, red pepper flakes, and salt. Bring to a slow simmer and cover. Simmer for at least 15 minutes.

3. In a separate small bowl, whisk together the cornstarch and water; slowly stir into soup. Heat just until soup thickens, about 3–5 minutes.

4. Portion into serving bowls; top each serving with scallions and drizzle with sesame oil.

Per Serving

Calories: 195 | Fat: 7g | Sodium: 1,927mg | Fiber: 3g | Protein: 18g

 

Curried Pumpkin Soup

You don’t have to wait for fall to make this pumpkin soup, as canned pumpkin purée will work just fine. It’s also excellent with coconut milk instead of soymilk.

SERVES 4

1 yellow onion, diced

3 cloves garlic, minced

2 tablespoons vegan margarine

1 (15-ounce) can pumpkin purée

3 cups vegetable broth

2 bay leaves

1 tablespoon curry powder

1 teaspoon cumin

12 teaspoon ground ginger

1 cup unflavored fortified soymilk

14 teaspoon salt, or to taste

Folic Acid:

Vitamin B12:

Protein:

Iron:

Zinc:

Calcium:

Vitamin D:

1. In a large soup or stockpot, heat onion and garlic in margarine until onion is soft, about 4–5 minutes.

2. Add pumpkin and broth; stir well to combine. Add bay leaves, curry, cumin, and ginger; bring to a slow simmer.

3. Cover and allow to cook for 15 minutes.

4. Reduce heat to low; add soymilk, stirring to combine. Heat for 1–2 minutes, or until heated through.

5. Season with salt, to taste; remove bay leaves before serving.

Per Serving

Calories: 136 | Fat: 7g | Sodium: 1,112mg | Fiber: 4g | Protein: 3g

 

Super “Meaty” Chili with TVP

Any mock meat will work well in a vegetarian chili, but TVP is easy to keep on hand and very inexpensive. This is more of a thick, “meaty” Texas chili than a vegetable chili, but chili is easy and forgiving, so if you want to toss in some zucchini, broccoli, or diced carrots, by all means, do!

SERVES 6

112 cups TVP granules

1 cup hot vegetable broth

1 tablespoon soy sauce

1 yellow onion, chopped

5 cloves garlic, minced

2 tablespoons olive oil

1 cup corn kernels, fresh, frozen, or canned

1 bell pepper, any color, chopped

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

1 (14-ounce) can diced tomatoes

1 jalapeño pepper, minced, or 12 teaspoon cayenne pepper (optional)

1 teaspoon cumin

2 tablespoons chili powder

Salt and pepper, to taste

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. Cover the TVP with hot broth and soy sauce. Allow to sit for 3–4 minutes only, then drain.

2. In a large soup or stockpot, sauté the onion and garlic in olive oil until onions are soft, about 3–4 minutes.

3. Add remaining ingredients and TVP, stirring well to combine.

4. Cover, and allow to simmer over low heat for at least 30 minutes, stirring occasionally. Adjust seasonings to taste.

Per Serving

Calories: 272 | Fat: 6g | Sodium: 603mg | Fiber: 13g | Protein: 20g

 
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