The Starch Solution (40 page)

PREP: 20 MINUTES | COOK: 20 MINUTES • SERVES 6 TO 8

1 onion, chopped

1 green bell pepper, chopped

1 carrot, halved lengthwise, then sliced

1 clove garlic, crushed or minced

½ cup vegetable broth

1 bunch scallions (green and white parts), cut into 1″ pieces

1½ cups sliced napa cabbage

1 tablespoon regular or reduced-sodium soy sauce

1 teaspoon chili powder

1 teaspoon oregano leaves

2 cups chopped fresh tomatoes

2 cups (packed) chopped fresh spinach

2 cans (15 ounces each) black beans, drained and rinsed

½ cup salsa fresca

1–2 tablespoons chopped fresh cilantro

Tabasco or other hot sauce

6 to 8 whole wheat tortillas, warmed

Put the onion, bell pepper, carrot, and garlic in a large saucepan. Add the vegetable broth and cook over medium heat, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the scallions, napa cabbage, soy sauce, chili powder, and oregano and cook, stirring occasionally, for 10 minutes. Add the tomatoes, spinach, beans, and salsa and cook 5 minutes longer. Remove the saucepan from the heat and stir in the cilantro and hot sauce to taste.

Put a tortilla on a plate, spoon the filling across the center, roll up, and eat.

Feel free to substitute your favorite type of beans for the black beans in these roll-ups.

PREP: 20 MINUTES | COOK: 10 MINUTES • SERVES 6 TO 8

1 package (14 ounces) firm tofu, drained and cut into ½″ cubes

3 teaspoons white wine vinegar

1½ teaspoons ground cumin

1½ teaspoons chili powder

½ cup vegetable broth

1 onion, chopped

1 red bell pepper, chopped

1 can (15 ounces) black beans, drained and rinsed

1 cup cooked brown rice

1 cup fresh or frozen and thawed corn kernels

³
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cup barbecue sauce

6–8 whole wheat tortillas, warmed

Shredded lettuce, chopped tomatoes, chopped onion, and/or salsa, for topping (optional)

Put the tofu in a shallow bowl and add the vinegar, cumin, and chili powder. Stir gently to coat the tofu. Set aside.

Put the vegetable broth in a nonstick skillet and add the onion and bell pepper. Cook, stirring occasionally, until the vegetables soften, about 5 minutes. Stir in the beans, rice, corn, and barbecue sauce and cook, stirring occasionally, for 2 minutes. Add the reserved tofu and cook 3 minutes, giving it an occasional gentle stir.

To serve, lay a tortilla on a plate and spoon the mixture down the middle. Top with any of the optional toppings, roll up, and eat.

These wraps are fun to eat, but be prepared with the napkins—they can get messy. To reduce the fat, leave out the pine nuts and add ½ cup of chopped water chestnuts to the tofu as it cooks, and add an extra tablespoon of hoisin sauce.

PREP: 15 MINUTES | COOK: 10 MINUTES • SERVES 2

12 ounces firm tofu, drained and cut into ¼″ cubes

3 tablespoons rice wine vinegar

2 tablespoons regular or reduced-sodium soy sauce

1 tablespoon granulated sugar

¼ teaspoon sambal oelek (Indonesian chili paste)

Drizzle of sesame oil

1 tablespoon hoisin sauce, plus more for serving

1 cup chopped fresh cilantro or Italian parsley

½ cup toasted pine nuts

8 iceberg or butter lettuce leaves

Put the tofu in a bowl and add the vinegar, soy sauce, sugar, sambal, and sesame oil. Stir gently to coat.

Heat a nonstick skillet over medium-high heat and add the tofu and all of the sauce in the bowl. Cook, stirring constantly, until the pan is dry, 3 to 4 minutes. Stir in the hoisin sauce, then the cilantro or parsley, continuing to heat and stir for 1 minute. Remove the pan from the heat and stir in the pine nuts.

To serve, put a lettuce leaf on a plate, spread with a little hoisin if desired, put some of the tofu across the middle, roll up, and eat.

ARTICHOKE SPREAD

This is delicious as a spread for sandwiches, as a dip for crackers or veggies, or stuffed into pita bread and topped with chopped tomatoes, cucumbers, and sprouts.

PREP: 10 MINUTES • MAKES 3 CUPS

2 cans (14 ounces) artichoke hearts in water, drained and rinsed

1 can (15 ounces) white beans, drained and rinsed

4 tablespoons lemon juice

2 cloves garlic, crushed

4 scallions, chopped

1 tablespoon soy sauce or low-sodium soy sauce

½ teaspoon ground red pepper

Combine all ingredients in a food processor and process until smooth.

NOT-TUNA SPREAD

This is a McDougall Program favorite, wonderful for spreading on a thick, hearty sandwich with lettuce, tomatoes, and onions.

PREP: 10 MINUTES | CHILL: 1 HOUR • MAKES 2 CUPS

1 can (15 ounces) chickpeas, drained and rinsed

¼ cup
Tofu Mayonnaise
or Nasoya Fat-Free Nayonaise

¼ cup finely chopped onion

¼ cup finely chopped celery

¼ cup finely chopped scallions

1 tablespoon lemon juice

Place the chickpeas in a food processor and process until coarsely chopped, or mash with a bean masher. Do not overprocess to a smooth consistency. Place in a bowl, add the remaining ingredients, and mix well. Chill for at least 1 hour or up to 4 days.

These hearty soups and stews will quell any concern you may have had that following the Starch Solution would leave you hungry. Far from it—these dishes provide ample sustenance to keep your belly satisfied.

Soups and stews are also great for making ahead and reheating. In fact, many taste even better on the second day, after the flavors have had some time to develop. Add a salad and a slab of whole grain bread and you have yourself a satisfying meal.

This simple, flavorful soup is light enough to enjoy on a hot summer night or at the start of a more substantial dinner. To turn the soup into a meal, add cooked soba or udon noodles when you add the miso.

PREP: 10 MINUTES | COOK: 5 MINUTES | REST: 2 MINUTES • SERVES 4

1 ounce wakame seaweed

¼ cup mellow white miso

1 package (12.3 ounces) silken tofu, cut into small cubes

¹
⁄
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cup regular or reduced-sodium soy sauce

4 scallions (green and white parts), chopped

Put the wakame in a bowl and cover it with water. Soak for 5 minutes. Drain, squeeze out all the water with your hands, then cut the seaweed into bite-size pieces. Set aside.

Bring 4 cups of water to a boil in a saucepan. Put the miso in a small bowl and stir in ½ cup of the boiling water until it forms a smooth paste. Return the miso mixture to the pan, stir, and cook 1 minute. Stir in the tofu, soy sauce, and the reserved seaweed. Stir gently, turn off the heat, and add the scallions. Let rest 2 minutes before serving.

I serve versions of this refreshing, cold tomato soup throughout the summer months, especially on those Santa Rosa nights when it is too hot to think of lighting a burner. To cut down on prep time, use a food processor instead of chopping the vegetables by hand. Beyond that, it is simple to make. Refrigerate any leftover soup, tightly covered, for up to 3 days.

PREP: 20 To 40 MINUTES | CHILL: ABOUT 3 HOURS • SERVES 10

2 large ripe tomatoes

4 cups tomato juice

1 cup chopped cucumber

½ cup chopped red onion

½ cup chopped celery

½ cup fresh or frozen and thawed corn kernels

½ cup chopped green bell pepper

¼ cup chopped scallions (green and white parts)

¼ cup chopped zucchini

¼ cup chopped canned green chiles

¼ cup chopped parsley

¼ cup chopped cilantro

1–2 cloves garlic, crushed or minced

2 tablespoons red wine vinegar

2 tablespoons lime juice

1 tablespoon Tabasco or other hot sauce (optional)

Peel the tomatoes using a serrated peeler, or dip them briefly into a pot of boiling water, then quickly transfer them to a bowl of ice water to keep them from cooking. The skins should easily slip off.

Seed and chop the peeled tomatoes and place them in a large bowl. Stir in the tomato juice, cucumber, red onion, celery, corn, green pepper, scallions, zucchini, chiles, parsley, cilantro, garlic, vinegar, and lime juice.

Cover and refrigerate until very cold, about 3 hours. Add the hot sauce, if desired, or allow guests to add it at the table.

Serve cold.

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 prefer; we like spaghetti broken into 2″ pieces.

PREP: 30 MINUTES | COOK: 3 HOURS • SERVES 8

1¼ cups dried red kidney beans

1 onion, chopped

1 teaspoon minced garlic

1 rib celery, chopped

1 carrot, sliced into rounds

6–8 fingerling potatoes, cut into chunks

½ cup fresh green beans, cut into 1″ pieces

1 cup tomato sauce

¼ cup parsley

1½ teaspoons dried basil