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Featured Recipes
MINESTRONE SOUP
This is our
favorite vegetable soup. It makes a wonderful meal with a loaf of fresh
bread. It also reheats well and we like to have it for several lunches
during the week.
Preparation
Time: 30 minutes
Cooking Time: 3
hours
Servings: 8
1 ¼ cups dried
red kidney beans
8 cups water
1 onion, chopped
1 teaspoon minced
garlic
1 stalk celery,
sliced
1 carrot, sliced
6-8 fingerling
potatoes, chunked
½ cups fresh
green beans, cut into 1½ inch pieces
1 cup tomato
sauce
¼ cup parsley
flakes
1½ teaspoons
basil
1½ teaspoons
oregano
½ teaspoon
marjoram
¼ teaspoon celery
seed
¼ teaspoon ground
black pepper
1 15 ounce can
garbanzo beans, drained and rinsed
1 15 ounce can
chopped tomatoes
1 zucchini,
chopped
1 ½ cups shredded
cabbage
½ cup uncooked
whole wheat elbows
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.
PESTO
By Jill Nussinow,
RD
Preparation
Time: 10 minutes
Servings: makes
about ½ cup
2 cups chopped
fresh basil leaves
1 cup chopped
flat leaf parsley
2 tablespoons
pine nuts
1 slice white or
sourdough bread or ¼ cup dry bread crumbs
3 cloves minced
garlic
1-2 tablespoons
light miso (to taste)
2 tablespoons
nutritional yeast
¼ to 1/3 cup
water
Place everything
except the water in a food processor. Pulse until finely minced. With
machine running, slowly add water until desired consistency is reached.
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.
POTATO SOUP
By Marilyn Borton
Marilyn is a past
participant in The McDougall Program in Santa Rosa, CA. She sent me this
recipe and said it is an old favorite that she has been making for years.
I made it a few days ago for John and myself and we loved it! The
potatoes break up a bit while cooking to make a rich, creamy broth. We
also enjoyed the leftovers for lunch over the next couple of days.
Preparation
Time: 15 minutes
Cooking Time:
45-60 minutes
Servings: 6-8
6 cups vegetable
broth
1 onion, chopped
1-2 cloves
garlic, minced
6 medium russet
potatoes, peeled and chopped
2 carrots,
chopped
2 stalks celery,
chopped
1 zucchini,
chopped
½ cup chopped
fresh parsley
1 teaspoon dried
dill weed
¼ to ½ teaspoon
freshly ground black pepper
dash salt
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.
CARIBBEAN VEGETABLE
STEW
This spicy bean stew
reheats well so it can be made ahead and refrigerated until needed for
mealtime.
Preparation Time:
35 minutes
Cooking Time: 60
minutes
Servings: 8-10
1/3 cup water
1 large onion,
chopped
1 red or green bell
pepper, chopped
3 cups peeled &
chunked sweet potatoes
1 15 ounce can
tomato sauce
1 15 ounce can
diced tomatoes with jalapenos
1 20 ounce can
pineapple chunks with juice
2 cups chunked green
apples (unpeeled)
1 4 ounce can
chopped green chilies
½ cup vegetable
broth
1 15 ounce can
pinto beans, drained and rinsed
1 15 ounce can
black beans, drained and rinsed
1 15 ounce can
kidney beans, drained and rinsed
2 tablespoons brown
sugar
2 teaspoons chili
powder
1 teaspoon ground
cumin
1 teaspoon ground
oregano
¼ teaspoon cinnamon
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.
BARBECUE TOFU
WRAPS
This may be made
ahead and reheated just before serving. It is wonderful as a leftover for
lunch the next day or two.
Preparation Time:
20 minutes
Cooking Time: 10
minutes
Servings: 8-10
16 ounces firm,
water packed tofu (not silken)
2 teaspoons ground
cumin
2 teaspoons chili
powder
3 teaspoons rice
vinegar
½ cup vegetable
broth
1 onion, chopped
1 red bell pepper,
chopped
1 cup frozen corn
kernels, thawed
1 15 ounce can
black beans, drained and rinsed
1½ cups cooked
brown rice
1 cup barbecue sauce
8-10 fat free flour
tortillas
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.
Variation: Use
pinto or white beans instead of the black beans.
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