The Starch Solution (41 page)

1½ teaspoons dried oregano

½ teaspoon dried marjoram

¼ teaspoon celery seed

¼ teaspoon ground black pepper

1 can (15 ounces) chickpeas, drained and rinsed

1 can (15 ounces) chopped tomatoes

1 zucchini, chopped

1½ cups shredded cabbage

½ cup uncooked whole wheat elbow pasta

Place the beans in a large pot with water to cover. Bring to a boil, cook for 2 minutes, turn off the 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 chickpeas, canned tomatoes, and zucchini. Cook for another 30 minutes. Then add the cabbage and pasta and cook for an additional 30 minutes.

This is great to make ahead of time and then heat just before serving. Make a double batch so you can enjoy a quick bowl of soup when you are hungry.

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

3 cans (15 ounces) black beans, drained and rinsed

1
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cups vegetable broth

1 cup salsa fresca

¼–½ teaspoon ground oregano

¼ teaspoon chili powder (or more, to taste)

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teaspoon smoked chipotle chili powder

Several dashes hot sauce (optional)

Reserve 1 cup of the beans in a separate bowl. Place the remaining beans, the vegetable broth, and the salsa in a blender jar. Process until fairly smooth and pour into a saucepan. Mash the reserved beans slightly with a fork or bean masher. Add to the saucepan with the remaining ingredients. Cook over medium heat for 10 minutes to blend flavors. Adjust seasoning to taste before serving.

Make this with canned tomatoes when fresh tomatoes are not available or not very desirable (during the winter months). Use 1 can (15 ounces) of chopped tomatoes and add tomatoes with the beans and corn.

PREP: 15 MINUTES | COOK: 30 MINUTES • SERVES 6

4 cups vegetable broth

1 onion, chopped

½ cup chopped green bell pepper

1½ cups fresh chopped tomatoes

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

1 cup frozen corn kernels

¼–½ cup salsa (mild, medium, or hot)

1–2 tablespoons chopped green chiles

½–¼ cup chopped avocado

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cup broken fat-free tortilla chips

Place ½ cup of the broth in a medium saucepan. Add the onion, bell pepper, and tomatoes. Cook, stirring occasionally, for 15 minutes over low heat. Add the remaining broth, bring to a boil, reduce heat, and add the beans and corn. Add salsa and green chiles to taste. Cook over low heat for 10 minutes. Add the avocado and adjust seasonings if necessary. Cook an additional 5 minutes. Stir in the tortilla chips just before serving.

This soup makes a nice first course for a dinner party and is also very good as a sauce served over vegetables, potatoes, or pasta.

PREP: 10 MINUTES | COOK: 1 HOUR 30 MINUTES • SERVES 6 TO 8

2 cans (28 ounces each) diced tomatoes in juice

1½ cups V-8 juice

1 onion, coarsely chopped

4–6 cloves garlic, crushed or minced

1 cup (packed) fresh basil

1 cup soy milk or rice milk (optional)

Freshly ground black pepper

Put the tomatoes and their liquid, V-8 juice, onion, garlic, and basil in a large saucepan. Stir in ½ cup of water. Bring to a boil, reduce heat, cover, and simmer for 1½ hours.

Puree the soup using an immersion blender, or process it in batches in a blender or food processor, returning the soup to the pan.

Stir in the milk, if you are using it, and heat until hot but not quite boiling. Add pepper to taste.

Serve hot.

If you purchase frozen, oil-free hash brown potatoes you will have this McDougall Program favorite on the table in no time flat.

PREP: 10 MINUTES | COOK: 30 MINUTES • SERVES 4 TO 6

4 cups vegetable broth

1 onion, chopped

2 ribs celery, chopped

1 leek, white and light green parts only, thinly sliced

6 cups frozen chopped hash brown potatoes

2 cups soy milk or rice milk

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teaspoon ground white pepper

2 tablespoons parsley

2 tablespoons dried chives

½ teaspoon sea salt (optional)

Liquid smoke (optional)

Pour ½ cup of the broth into a large soup pot and add the onion, celery, and leek. Cook until the vegetables soften, about 5 minutes. Add the potatoes and the remaining broth. Bring the soup to a boil, then reduce the heat, cover, and simmer for 20 minutes.

Puree the soup using an immersion blender, or process it in batches in a blender or food processor, returning the soup to the pan.

Stir in the milk, pepper, parsley, chives, the salt if you are using it, and a shake of liquid smoke, if desired. Heat until hot, then serve.

Versions of this lentil soup with tomatoes and chickpeas are served all over Morocco during the festival of Ramadan and to celebrate special occasions throughout the year. This is my interpretation.

We serve it with whole grain flatbread to scoop up the juices, or ladle the soup over brown rice.

PREP: 15 MINUTES | COOK: 1 HOUR • SERVES 6 TO 8

1 onion, chopped

4 ribs celery, chopped

6 cups vegetable broth

1½ cups chopped tomatoes

1 cup dried red lentils

1 can (15 ounces) chickpeas, drained and rinsed

1 bay leaf

½ teaspoon ground cinnamon

½ teaspoon ground ginger

½ teaspoon ground turmeric

¼ teaspoon ground coriander

¼ teaspoon freshly ground black pepper

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cup orzo

½ cup chopped cilantro

2 tablespoons fresh lemon juice

Pour ½ cup of water into a large soup pot along with the onion and celery. Cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the broth, tomatoes, lentils, chickpeas, bay leaf, cinnamon, ginger, turmeric, coriander, and black pepper. Bring to a boil, reduce the heat to a simmer, then cover and simmer until the lentils are tender, about 45 minutes.

Stir in the orzo, cilantro, and lemon juice. Cook 10 minutes longer, until the orzo is al dente.

Serve hot.

This thick soup is filled with chunky vegetables for a comforting meal on a cool, rainy day. Mustard powder and a hint of smoked paprika give it an alluring flavor. Serve it on its own, or ladle the soup over brown rice for an even more satisfying meal. This soup will thicken as it cools, so I usually make it early in the day, then let it cool and thicken before reheating and adding the tomatoes and fresh herbs.

PREP: 15 MINUTES | COOK: 1 HOUR 10 MINUTES • SERVES 6 TO 8

2 cups split peas

1 large onion, chopped

3 ribs celery, chopped

2 carrots, chopped

2 cups chopped fingerling potatoes

2 cloves garlic, crushed or minced

2 tablespoons parsley

2 bay leaves

1 teaspoon mustard powder

½ teaspoon smoked paprika

Freshly ground white pepper

1 large tomato, cut into ½″ cubes

½ cup coarsely chopped fresh cilantro or parsley

Sea salt (optional)

Put the peas in a large soup pot and add 8 cups of water. Bring to a boil over medium heat, then reduce the heat to low and simmer, uncovered, for 20 minutes. Stir in the onion, celery, carrots, potatoes, garlic, parsley, bay leaves, mustard, paprika, and white pepper. Bring back to a boil, reduce the heat, cover, and simmer until all of the vegetables are tender, about 45 minutes. Add the tomato, cilantro or parsley, and sea salt to taste, if desired.

Let rest 5 minutes before ladling into bowls.

In India and throughout Nepal, Pakistan, Sri Lanka, and Bangladesh, split lentils, peas, and beans are used in a variety of thick soups and stews known as dal. This richly flavored and textured soup is great for using up leftover greens. For extra bite, top the dal with your favorite hot sauce.

PREP: 10 MINUTES | COOK: 1 HOUR • SERVES 4

1 onion, chopped

2 cloves garlic, crushed or minced

1½ teaspoons grated fresh ginger

1 teaspoon smoked paprika

½ teaspoon ground cumin

¼ teaspoon ground coriander

Freshly ground black pepper

1 cup red lentils

1 can (15 ounces) chickpeas, drained and rinsed

1 can (14.5 ounces) diced tomatoes

2 cups coarsely chopped Yukon Gold potatoes

1 tablespoon fresh lemon juice

1–2 teaspoons sambal oelek (Indonesian chili paste)