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Time: 30 minutes
1 ¼ cups dried
red kidney beans
Place the beans in a large pot with water to cover. Bring to a boil, cook for 2 minutes, turn off heat and let rest for 1 hour. (To eliminate this step, soak beans overnight.) Drain off water. Add onion, garlic and 8 cups of fresh water. Bring to a boil, reduce heat, cover and cook for 1 hour. Add celery, carrot, potatoes, green beans, tomato sauce and all the seasonings. Return to a boil, reduce heat and cook for 45 minutes. Add the garbanzo beans, canned tomatoes and zucchini. Cook for another 30 minutes. Then add the cabbage and pasta and cook for an additional 30 minutes.
Hints: I have many varieties of minestrone that I make throughout the fall and winter months, but this one is our favorite. You may use any type of uncooked pasta that you like, we also like spaghetti broken into 2 inch pieces in this soup. To change the flavor of this soup a bit, stir in a tablespoon or two (or more) of oil free pesto. See the recipe below for a delicious version of Pesto created by the McDougall Program dietitian, Jill Nussinow.
Hints: Coarsely chop the basil and parsley because the food processor will mince them later. Add some blended silken tofu to make a creamy pesto sauce for pasta.
6 cups vegetable
Place a small amount of the vegetable broth in a large soup pot. Add the onion and garlic. Cook, stirring occasionally for 5 minutes. Add the remaining ingredients, mix well, bring to a boil, reduce heat and simmer for about 45 minutes, until vegetables are tender and potatoes have started to break apart. Serve with some fresh bread to dunk into the flavorful broth.
1/3 cup water
Place the water in a large pot. Add onion and bell pepper. Cook, stirring occasionally, for 5 minutes. Add sweet potatoes, tomato sauce, tomatoes, pineapple, apples, chilies and vegetable broth. Bring to a boil, reduce heat, cover and cook over low heat for 45 minutes, stirring occasionally. Add beans and seasonings, mix well and continue to cook over low heat for another 10 minutes, stirring occasionally. Serve over brown rice or other whole grains.
16 ounces firm,
water packed tofu (not silken)
Drain the tofu and cut into small cubes. Place in a shallow bowl and sprinkle with cumin, chili powder and vinegar. Stir gently to mix. Set aside, mixing occasionally.
Place the vegetable broth in a large non-stick frying pan. Add onion and bell pepper. Cook, stirring occasionally, for 5 minutes. Stir in corn, black beans, brown rice and barbecue sauce. Cook for an additional 2 minutes. Add tofu and continue to cook about 3 minutes longer, stirring gently when needed.
Warm tortillas. Spoon about ½ to ¾ cup of the mixture down the center of the tortilla. Fold up bottom of tortilla, roll up sides and eat.
Optional: Set out bowls of shredded lettuce, chopped tomatoes, chopped onions and additional barbecue sauce or salsa. Another option would be a small amount of bean guacamole (Quick & Easy Cookbook, page 262) or broccomole (New McDougall Cookbook, page 116). Top the tofu-bean mixture with any of these items before rolling up.
pinto or white beans instead of the black beans.