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Vegan Pregnancy Soup Recipe

Posted by Administrator to Pregnancy
I'm not vegan now, but I was from ages 16-20—until I got pregnant. I had chosen a vegan lifestyle to avoid the hormone-disrupting effects of meat and dairy in my body and once I got pregnant, I added dairy back into my diet. I stayed vegetarian until I was 27 or 28 years old.

I know first-hand how hard it is to put together a varied, tasty, protein-rich diet when you're vegan. So, for all you pregnant vegan moms out there, I'm sharing the following recipe (somewhat against my better judgment because I haven't tried this yet) on "Meatless Monday."

Even though I'm not vegan now, I do try to have a meatless day once a week. Because my husband is struggling with high blood pressure and high cholesterol, I'm insisting on more vegan meals. So, even though I haven't made this soup recipe yet, I will this summer. I just planted arugula seeds on my patio garden next to our cherry tomato plants, so I'm hopeful that by summer's end, I'll have an opinion about this soup.

For now, I thought I'd at least share it with you. Based on the ingredients, it sounds better than it looks!

The veggies are a rich source of necessary prenatal vitamins. Arugula, for instance, is loaded with folate (that essential folic acid), vitamin K, protein, iron and calcium.

The recipe was printed in my last Tuesday issue of our local paper, The Oregonian. The recipe's author is Victoria Moran. This recipe came from her book, Main Street Vegan: Everything You Need to Know to Eat Healthfully and Live Compassionately in the Real World. You can read more about her at her website,

Photo credit: Physicians Committee for Responsible Medicine.

Shangri-La Soup

vegan pregnancy soup recipe(Makes 2 servings.)

8 baby carrots
6 cherry tomatoes, or 1 medium tomato
4 scant cups organic arugula
3/4 teaspoon Italian herbs (sometimes called Italian seasoning)
1/2 teaspoon onion powder
1/8 teaspoon lemon pepper
1/8 teaspoon ground cayenne
1 to 2 tablespoons fresh lemon juice
1/2 medium avocado, chopped or mashed
Chopped red bell pepper for garnish (optional)


Chop the carrots and tomatoes in a food processor. Add half the arugula and a little water to process until it’s a soupy slurry. Add the remaining arugula, the Italian herbs, onion powder, lemon pepper, cayenne, and lemon juice (start with 1 tablespoon; if you like a tart flavor as I do, you’ll want to add more), plus more water to process to a chunky consistency. Then add the avocado and process briefly. Garnish with chopped red pepper if you like.

If you make this vegan pregnancy soup recipe before I do, come back and leave a comment and let us know how it tastes!

Thanks for reading and sharing,



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