Healthy Recipes for a Vegan Pregnancy : Soups and Stews (part 8) - Garlic Miso and Onion Soup,Vegan Cream Cheese and Butternut Squash Soup

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Garlic Miso and Onion Soup

Boiling miso destroys some of its beneficial enzymes, so be sure to heat this soup to just below a simmer. Use a soft hand when slicing the silken tofu, so it doesn’t crumble.

SERVES 4

5 cups water

12 cup sliced shiitake mushrooms

3 scallions, chopped

12 onion, chopped

4 cloves garlic, minced

34 teaspoon garlic powder

2 tablespoons soy sauce

1 teaspoon sesame oil

1 (12-ounce) block silken tofu, diced

13 cup miso

1 tablespoon chopped seaweed, any kind (optional)

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: only present in very small amounts

1. Combine all ingredients except for miso and seaweed in a large soup or stockpot and bring to a slow simmer. Cook, uncovered, for 10–12 minutes.

2. Reduce heat and stir in miso and seaweed, being careful not to boil.

3. Heat, stirring to dissolve miso, for another 5 minutes until onions and mushrooms are soft.

Per Serving

Calories: 133 | Fat: 5g | Sodium: 1,336mg | Fiber: 2g | Protein: 10g

 

Vegan Cream Cheese and Butternut Squash Soup

This isn’t a healthy, hippie vegetable soup—it’s a rich, decadent, stick-to-your-thighs soup. Nonetheless, it’s absolutely delicious. Top with a mountain of homemade croutons or serve with crusty French bread.

SERVES 4

2 cloves garlic, minced

12 yellow onion, diced

2 tablespoons olive oil

312 cups vegetable broth

1 medium butternut squash, peeled, seeded, and chopped into cubes

1 teaspoon curry powder

14 teaspoon nutmeg

12 (8-ounce) container vegan cream cheese

14 teaspoon salt

Folic Acid:

Vitamin B12: NA

Protein:

Iron:

Zinc:

Calcium:

Vitamin D: NA

1. In a large skillet or stockpot, sauté garlic and onion in olive oil until soft, about 3–4 minutes.

2. Reduce heat to medium-low and add vegetable broth, squash, curry powder, and nutmeg. Simmer for 25 minutes until squash is soft.

3. Working in batches, purée until almost smooth, or to desired consistency. Or, if squash is soft enough, mash smooth with a large fork.

4. Return soup to very low heat and stir in vegan cream cheese until melted, combined, and heated through. Add salt and adjust seasonings to taste.

Per Serving

Calories: 212 | Fat: 12g | Sodium: 1,133mg | Fiber: 3g | Protein: 2g

 
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