Healthy Recipes for a Vegan Pregnancy : Soups and Stews (part 7) - Udon Noodle Buddha Bowl, Winter Seitan Stew

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Udon Noodle Buddha Bowl

This is a nutritious full meal in a bowl, which might be particularly comforting on the edge of a cold or after an early morning meditation. For an authentic Japanese flavor, add a large piece of kombu seaweed to the broth.

SERVES 4

2 (8-ounce) packages udon noodles

312 cups Shiitake and Garlic Broth (see recipe in this chapter)

112 teaspoons fresh minced ginger

1 tablespoon sugar

1 tablespoon soy sauce

1 tablespoon rice vinegar

14 teaspoon red pepper flakes, or to taste

1 baby bok choy, sliced

1 cup mushrooms, any kind, sliced

1 (12-ounce) block silken tofu, cubed

14 cup bean sprouts

1 cup fresh spinach

1 teaspoon sesame oil or hot chili oil

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: only present in very small amounts

1. Cook noodles in boiling water until soft, about 5 minutes. Drain and divide into 4 serving bowls; set aside.

2. In a large pot, combine the Shiitake and Garlic Broth, ginger, sugar, soy sauce, vinegar, and red pepper flakes; bring to a simmer.

3. Add bok choy, mushrooms, and tofu; cook just until veggies are soft, about 10 minutes.

4. Add bean sprouts and spinach; simmer for 1 more minute, until spinach has wilted.

5. Remove from heat; drizzle with sesame oil or chili oil.

6. Divide soup into the 4 bowls containing cooked noodles; serve immediately.

Per Serving

Calories: 240 | Fat: 4g | Sodium: 453mg | Fiber: 1g | Protein: 12g

 

Winter Seitan Stew

If you’re used to a “meat and potatoes” kind of diet, this hearty seitan and potato stew ought to become a favorite.

SERVES 6

2 cups chopped seitan

1 onion, chopped

2 carrots, chopped

2 ribs celery, chopped

2 tablespoons olive oil

4 cups vegetable broth

2 potatoes, chopped

12 teaspoon sage

12 teaspoon rosemary

12 teaspoon thyme

2 tablespoons cornstarch

13 cup water

Salt and pepper, to taste

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large soup pot, heat seitan, onion, carrots, and celery in olive oil for 4–5 minutes, stirring frequently, until seitan is lightly browned.

2. Add vegetable broth and potatoes; bring to a boil.

3. Reduce to a simmer; add spices, and cover. Allow to cook for 25–30 minutes, until potatoes are soft.

4. In a small bowl, whisk together cornstarch and water. Add to soup; stir to combine.

5. Cook, uncovered, for another 5–7 minutes, until stew has thickened.

6. Season with salt and pepper, to taste.

Per Serving

Calories: 213 | Fat: 6g | Sodium: 974mg | Fiber: 4g | Protein: 17g

 
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