A bowl of soup is a satisfying one-dish meal, especially when it’s made with plenty of vegetables, beans, or grains. On the Healthy You Diet, bread is used for a sandwich only on Day 1. After that, gluten-free bread wraps, rice paper, nori, and vegetable leaves are substituted for bread in sandwiches. My personal favorites are Tortilla Soup and Shrimp Summer Rolls with Almond Dipping Sauce.
soups, sandwiches, and wraps
Chicken Meatball–Noodle Soup
Chicken noodle soup is always comforting and warming, but small chicken meatballs make this version satisfying for lunch or a light dinner.
TOTAL TIME: 1 HOUR
1 pound ground chicken
Ground white pepper
Sea salt
1 tablespoon extra-virgin olive oil
1 yellow onion, chopped
1 cup thinly sliced carrots
6 cups low-sodium chicken broth ½ cup sliced mushrooms
½ cup thinly sliced celery
2 kale leaves, thinly sliced
8 ounces brown rice pasta, such as rotini, small elbows, or broken spaghetti
In a medium bowl, combine the chicken with ¼ teaspoon pepper and salt to taste. Shape into 12 small balls.
In a Dutch oven over medium-high heat, heat the oil. Cook the meatballs, turning occasionally, until browned. Transfer to a plate and set aside. Add the onion and cook, stirring frequently, for 4 to 5 minutes, or until translucent. Add the carrots and cook, stirring frequently, for 1 minute. Add the broth, mushrooms, celery, and kale. Season to taste with salt and pepper. Bring to a boil, reduce the heat, and simmer for 15 minutes, or until the vegetables are tender.
Meanwhile, prepare the pasta according to package directions. Drain, cover, and set aside.
Gently add the reserved meatballs to the soup and simmer for 10 to 12 minutes, or until they are cooked through. Add the reserved pasta to the soup, stir to mix, and heat through before ladling into 4 soup bowls.
Makes 4 servings
Wild Rice–Spinach Soup
Nothing warms the heart (and body) like comforting soup. This one requires some advance preparation, so plan ahead. Soaking the wild rice helps reduce its cooking time by about half. If you choose to skip this step, cook the wild rice as directed on the package. Soaking the walnuts—the longer, the better—gives the soup a creamy texture. Both steps are worth it.
TOTAL TIME: 50 MINUTES + SOAKING TIME
¾ cup uncooked wild rice ½ cup walnut pieces
1 tablespoon extra-virgin olive oil
2 carrots, chopped
2 ribs celery, thinly sliced
½ pound cremini or button mushrooms, sliced 1 yellow onion, chopped
2 cloves garlic, minced
4 cups low-sodium vegetable broth
1 bay leaf
1 teaspoon dried thyme ½ teaspoon sea salt
¼ teaspoon ground black pepper ¼ teaspoon red-pepper flakes
3 cups fresh spinach leaves Grated peel of 1 small lemon
In a large bowl, cover the wild rice with enough water to cover by 2" and let it soak for at least 6 hours or overnight. Drain and rinse. Set aside.
In another bowl, cover the walnuts with enough water to cover by 1". Cover the bowl and set aside at room temperature to soak for at least 1 hour or up to 12 hours. Drain the walnuts and rinse well. Transfer the walnuts to a blender and puree until very smooth, about 2 minutes. Set aside.
In a large saucepan over medium heat, heat the oil. Cook the carrots, celery, mushrooms, and onion for 6 minutes, or until softened. Stir in the garlic and cook for 1 minute. Add the broth, bay leaf, thyme, salt, black pepper, red-pepper flakes, and reserved rice. Bring to a rapid simmer, reduce the heat, cover, and simmer for 30 minutes, or until the rice is tender. Remove and discard the bay leaf. Stir in the reserved walnuts, spinach, and lemon peel. Cook for 3 to 4 minutes, or until the spinach is wilted and the soup is heated through.
Makes 6 servings
Shiitake Mushroom and Soba Noodle Soup
Soba is the Japanese name for buckwheat. Buckwheat is technically a seed, not a grain, which makes it gluten-free. Buckwheat comes from an entirely different botanical family than wheat. Make sure that the soba noodles you purchase are 100 percent buckwheat; some varieties may contain wheat. Miso, a Japanese soybean paste that comes in all sorts of colors and depth of flavors, will keep in the refrigerator for 6 months once opened.
TOTAL TIME: 30 MINUTES
6 ounces 100% buckwheat soba noodles
1 cup shelled frozen edamame
2 teaspoons peanut oil
3 baby bok choy, stems and leaves separated and sliced
½ pound shiitake mushrooms, stemmed and sliced 2 cloves garlic, minced
1" fresh ginger, thinly sliced
1 teaspoon Chinese five-spice powder ¼ teaspoon red-pepper flakes
6 cups water
3 tablespoons white or yellow miso
2 scallions, thinly sliced
2 teaspoons toasted sesame oil
1 tablespoon sesame seeds
In a large saucepan, prepare the soba noodles according to package directions. Drain in a colander and immediately rinse with cold water. Set aside.
In a small saucepan, cook the edamame according to package directions. Drain in a colander and set aside.
Return the large saucepan to the stovetop and heat the peanut oil over medium heat. Cook the bok choy stems, mushrooms, garlic, and ginger, stirring constantly, for 3 minutes. Add the spice powder and red-pepper flakes and stir for 30 seconds. Add the water and the bok choy leaves and bring to a gentle simmer.
Put the miso in a small bowl. Remove 1 cup of the hot water from the saucepan and whisk with the miso until smooth. Add to the saucepan and stir. Add the scallions, sesame oil, reserved soba noodles, and reserved edamame and stir to combine.
Ladle the soup into 4 soup bowls and garnish each with a sprinkle of sesame seeds.
Makes 4 servings
Whenever I stayed at the Hyatt Hotel in Scottsdale, Arizona, I always ordered the tortilla soup. I found myself craving it once I returned home, so I developed this healthy wheat-free, dairy-free, vegan version.
TOTAL TIME: 45 MINUTES
1 tablespoon extra-virgin olive oil
1 white onion, chopped
2 cloves garlic, chopped
2 carrots, chopped
1 poblano chile pepper or red bell pepper, chopped (wear plastic gloves when handling)
2 jalapeño chile peppers, seeded and finely chopped (wear plastic gloves when handling)
1 teaspoon ground cumin
½ teaspoon sea salt
¼ teaspoon ground black pepper
2 cups frozen corn kernels or fresh corn kernels from 2–3 ears 2½ cups canned (rinsed and drained) or cooked pinto beans 1 can (28 ounces) diced tomatoes
3 cups low-sodium vegetable broth
1 teaspoon dried oregano
4 corn tortillas, cut into ½" strips
1 avocado, pitted, peeled, and cubed ⅓ cup chopped cilantro
1 lime, sliced into
6 wedges (optional)
In a large saucepan over medium heat, heat the oil. Cook the onion for 6 minutes, or until softened and golden. Add the garlic, carrots, poblano or bell pepper, and jalapeño peppers and cook for 1 minute. Stir in the cumin, salt, and black pepper and cook for 30 seconds. Add the corn, beans, tomatoes, broth, and oregano. Bring to a boil, reduce the heat to medium low, and simmer for 20 minutes, or until the vegetables are tender.
Meanwhile, preheat the oven to 400°F. Arrange the tortilla strips on a baking sheet. Bake for 2 minutes, or until crisp.
Divide the soup among 6 soup bowls. Top with the avocado, cilantro, and tortilla strips. Serve with lime wedges (if using).
Makes 6 servings
Lentils have the third highest level of protein of any legume or nut. Lentils come in a wide variety of colors, and they offer a great vegetarian option. Pair them with kale and some aromatic vegetables, and you have yourself a super-nutritious meal. The white wine gives the soup a hint of acidic flavor. If you choose to omit it, increase the vegetable broth to 6 cups.
TOTAL TIME: 50 MINUTES
1 tablespoon extra-virgin olive oil
1 large yellow onion, chopped
2 carrots, chopped
2 ribs celery, sliced
2 cloves garlic, minced
1 cup dry white wine (optional)
5 cups low-sodium vegetable broth
1 cup lentils, rinsed and picked over
1 can (14.5 ounces) diced fire-roasted tomatoes
1 bay leaf
1 teaspoon dried thyme ½ teaspoon sea salt
½ teaspoon ground black pepper
¼ teaspoon red-pepper flakes (optional)
4 large kale leaves, ribs removed and torn into 2" pieces 2 teaspoons balsamic vinegar
⅓ cup roughly chopped flat-leaf parsley
In a large saucepan over medium heat, heat the oil. Cook the onion, carrots, and celery, stirring frequently, for 6 minutes, or until softened. Add the garlic and cook for 1 minute.
Pour in the wine (if desired), increase the heat to medium high, and boil for 5 minutes, or until the wine has reduced by half.
Add the broth, lentils, tomatoes, bay leaf, thyme, salt, black pepper, and red-pepper flakes (if desired). Bring the soup to a boil, reduce the heat to medium low, cover, and simmer for 30 minutes, or until the lentils are tender but not mushy.
Remove and discard the bay leaf. Stir in the kale and balsamic vinegar. Cook until the kale has wilted.
Divide the soup among 6 soup bowls and garnish with the parsley.
Makes 6 servings
Fish sauce, nuoc nam in Vietnamese and nam pla in Thai, imparts an extra layer of flavor to this warming soup. An essential condiment in Southeast Asian food, it’s available in supermarkets and Asian grocery stores everywhere. This soup only gets better after a day or two in the refrigerator. It’s tasty on the day it’s made, of course, but if you are looking for something to make ahead, here’s the ticket.
TOTAL TIME: 40 MINUTES
1 tablespoon peanut oil
1 pound boneless, skinless chicken thighs, cut into 1" pieces
1 red onion, chopped
½ pound small red-skinned potatoes, quartered 2 carrots, sliced diagonally into 2" pieces
1 large red bell pepper, seeded and thinly sliced
2 cloves garlic, minced
1 tablespoon finely chopped fresh ginger 1½ tablespoons curry powder
½ teaspoon sea salt
¼ teaspoon ground cinnamon
¼ teaspoon ground red pepper
¼ teaspoon ground black pepper 4 cups low-sodium chicken broth 1 can (13.5 ounces) coconut milk
1 tablespoon fish sauce (optional) Juice of ½ lime
⅓ cup loosely packed, sliced fresh basil leaves
In a large saucepan over medium heat, heat the oil. Cook the chicken for 5 minutes, or until no longer pink. Remove the chicken from the pan and set aside.
Add the onion to the pan and cook, stirring, for 6 minutes, or until softened. Add the potatoes, carrots, bell pepper, garlic, and ginger and cook, stirring, for 1 minute. Stir in the curry powder, salt, cinnamon, red pepper, and black pepper and cook for 30 seconds. Add the broth, increase the heat to medium high, and bring to a boil. Reduce the heat to medium low, cover, and simmer for 20 minutes, or until the potatoes are tender.
Add the coconut milk, fish sauce (if desired), and reserved chicken and cook for 5 minutes, or until hot. Stir in the lime juice and basil before serving.
Makes 6 servings
Vegetable Soup
I have to thank my sister Michele for this easy vegetable soup. As a busy working mother, she is always looking for healthful meals her kids will like. They love this soup, and who wouldn’t, bursting as it is with fresh vegetables? Michele usually makes it with carrots, green beans, and tomatoes—vegetables her kids love—but you can substitute your favorites or those you have on hand. Perhaps the best thing about this soup is that it tastes even better the second day. It also freezes well.
TOTAL TIME: 1 HOUR 10 MINUTES
2 boxes (32 ounces each) low-sodium vegetable broth
2 leeks, trimmed and sliced, or
1 large onion, chopped
½ pound green beans, trimmed and snapped in half
½ pound carrots, cut into 1" lengths
1 can (14 ounces) fire-roasted diced tomatoes
1 teaspoon dried thyme
3 zucchini, sliced
2 cups cauliflower, cut into bite-size florets
Ground black pepper
In a large saucepan over medium-high heat, combine the broth, leeks or onion, and green beans and bring to a boil. Simmer rapidly for 10 minutes. Add the carrots, tomatoes, and thyme and let the soup return to a boil. Reduce the heat and simmer for 30 minutes.
Add the zucchini and cauliflower and simmer for 30 minutes, or until the vegetables are tender.
Season to taste with pepper and serve hot.
Makes 8 servings
Chipotle, Orange, and Black Bean Soup
Chipotle provides this bean soup with a smoky kick, while the orange peel adds a touch of brightness. Be cautious with the chipotle. Its warmth and depth add great dimension to the soup, but too much can turn this from pleasantly hot to uncomfortably fiery. When I have fresh oregano, I use it in place of dried and stir it into the soup just before pureeing it.
TOTAL TIME: 30 MINUTES
2 teaspoons extra-virgin olive oil
2 shallots, chopped
2 cloves garlic, chopped
1 large carrot, chopped
1 canned chipotle chile pepper in adobo sauce, finely chopped
1 teaspoon ground cumin
1 teaspoon dried oregano
¼ teaspoon ground black pepper
¼ teaspoon sea salt
4 cups low-sodium vegetable broth
2½ cups cooked or canned black beans (rinsed and drained, if canned)
Grated peel of
1 orange
½ cup nonfat plain Greek yogurt (optional) ¼ cup chopped cilantro
In a large saucepan over medium heat, heat the oil. Cook the shallots, garlic, and carrot, stirring, for 3 minutes, or until the vegetables begin to soften. Stir in the chipotle pepper, cumin, oregano, black pepper, and salt and cook for 30 seconds. Add the broth, black beans, and orange peel (reserve a bit of the peel for garnish). Bring to a boil, reduce the heat to medium low, cover, and simmer for 15 minutes.
Transfer 2 cups of the soup to a blender and puree until smooth. Return the pureed soup to the pan and stir well. Ladle the soup into 4 soup bowls and serve with a dollop of yogurt (if desired) and a sprinkle of orange peel and cilantro.
Makes 4 servings
Roasted Vegetable and Strawberry Gazpacho
Roasting the tomatoes, zucchini, and bell pepper imparts a smoky flavor to the soup. It only gets better after resting for a day or two in the refrigerator. When serving cold soups, let the soup come to room temperature for about 15 minutes and then ladle it into chilled bowls. Chilled soups should be just that—chilled—not freezing cold. Garnish options include a dollop of pesto, goat cheese, chopped chives, diced avocado, and/or microgreens.
TOTAL TIME: 30 MINUTES + CHILLING TIME
3 large tomatoes, halved (1½ pounds)
1 zucchini, cut in half lengthwise and then in half lengthwise again
1 red bell pepper, quartered
3 tablespoons extra-virgin olive oil, divided
½ pint strawberries
½ cup water
3 radishes, chopped
½ cucumber, chopped
⅓ cup torn fresh basil leaves 2 scallions, sliced
1 clove garlic, minced
2 tablespoons red wine vinegar
½ teaspoon chipotle chile powder (optional) ½ teaspoon sea salt
¼ teaspoon ground black pepper
Preheat the oven to 425°F.
In an ovenproof dish, combine the tomatoes, zucchini, and bell pepper with 1 tablespoon of the oil.
Roast the vegetables, turning them at least once, for 15 to 20 minutes, or until they are softened.
In a blender or food processor, combine the strawberries and water. Blend or process until smooth. Add the roasted vegetables, radishes, cucumber, basil, scallions, garlic, vinegar, chile powder (if desired), salt, black pepper, and the remaining 2 tablespoons oil. Pulse several times, or until the mixture is slightly chunky. Chill the soup for at least 2 hours before serving.
Makes 6 servings
Chilled Cucumber, Avocado, and Mint Soup
Avocado gives this soup some creamy body, while the grapes lend sweetness. The soup will keep in the fridge for 3 days—just give it a good stir before serving.
TOTAL TIME: 15 MINUTES + CHILLING TIME
2 large cucumbers, halved lengthwise, seeds scooped out, and chopped 1½ cups green grapes + additional for garnish (optional)
1 small avocado, pitted and flesh scooped out + additional for garnish (optional)
⅓ cup fresh mint leaves+ additional for garnish (optional) 2 scallions, chopped
1 clove garlic, chopped
1 small jalapeño chile pepper, seeded and finely chopped (wear plastic gloves when handling) Juice of 1 lime
2 tablespoons white wine vinegar ¼ teaspoon sea salt
¼ teaspoon ground white pepper ½ cup water
Radish, for garnish (optional)
In a blender or food processor, combine the cucumbers, grapes, avocado, mint, scallions, garlic, jalapeño pepper, lime juice, vinegar, salt, white pepper, and water. Blend or process until smooth. Add more water if the soup is too thick, pulsing to mix. Chill the soup for at least 2 hours before serving.
Divide the soup among 6 soup bowls and garnish with thinly sliced radish and/or grapes and mint (if desired).
Makes 6 servings
Vegetarian Chili
While this chili has a number of ingredients, once everything is chopped and measured, it quickly comes together. Beans are standard in vegetarian chilis, but eggplant is also used here for a “meaty” texture and flavor. A bit of cocoa calms down the heat from the peppers. There’s plenty here to freeze for future meals.
TOTAL TIME: 40 MINUTES
1 tablespoon extra-virgin olive oil
1 yellow onion, chopped
1 pound cremini mushrooms, chopped
1 large yellow bell pepper, chopped
1 eggplant, chopped
3 cloves garlic, minced
1 canned chipotle chile pepper in adobo sauce, finely chopped
2 teaspoons ground coriander
1 teaspoon ground cumin
½ teaspoon sea salt
1½ cups low-sodium vegetable broth
4 plum tomatoes, chopped
1 can (14 ounces) black beans, rinsed and drained
1 can (14 ounces) red kidney beans, rinsed and drained
1 can (14 ounces) navy beans, rinsed and drained
1 tablespoon unsweetened cocoa powder
2 teaspoons dried oregano
1 small avocado, pitted, peeled, and sliced
⅓ cup chopped cilantro
In a large saucepan over medium heat, heat the oil. Cook the onion for 6 minutes, or until softened. Add the mushrooms, bell pepper, eggplant, and garlic and cook for 3 minutes. Add the chipotle pepper, coriander, cumin, and salt and cook, stirring, for 30 seconds. Add the broth, tomatoes, beans, cocoa, and oregano and stir to combine. Bring to a boil, reduce the heat, cover, and simmer for 20 minutes.
Divide the chili among 8 soup bowls and top with the avocado and cilantro.
Makes 8 servings
Turkey chili is a perfect make-ahead dish. The flavors only get better after it sits in the refrigerator for a day or two, and it freezes beautifully for last-minute meals. I like to garnish the chili with avocado or corn tortilla strips and a scattering of chopped cilantro. Want to add a touch of dairy? Top with a bit of sour cream, fat-free plain yogurt, or shredded Cheddar or Monterey Jack cheese.
TOTAL TIME: 45 MINUTES
1 tablespoon extra-virgin olive oil
1 pound lean ground turkey
1 yellow onion, chopped
1 large sweet potato, peeled and chopped
1 large red bell pepper, chopped
3 cloves garlic, minced
1 teaspoon ground cumin
½ teaspoon salt
¼ teaspoon ground black pepper 1 can (28 ounces) diced tomatoes 1 can (5½ ounces) tomato paste
2 cups cooked or canned red kidney beans (rinsed and drained, if canned) 1 can (4 ounces) chopped green chiles
1 teaspoon dried oregano or dried thyme
1 avocado, pitted, peeled, and chopped
In a large saucepan or skillet over medium heat, heat the oil. Cook the turkey, stirring, for 5 minutes, or until browned. Remove the turkey from the pan and set aside.
Add the onion to the pan and cook for 5 minutes, or until softened. Add the sweet potato, bell pepper, and garlic and cook for 3 minutes. Stir in the cumin, salt, and black pepper and cook for 30 seconds to heat through. Return the reserved turkey to the pan and add the tomatoes, tomato paste, kidney beans, chiles, and oregano or thyme. Increase the heat and bring to a boil. Reduce the heat to medium low, cover, and simmer for 25 minutes, or until the sweet potato is tender.
Divide the chili among 6 soup bowls and top with the avocado.
Makes 6 servings
Turkey and Avocado Sandwich
I realize everyone knows how to make a sandwich, but since this turkey and avocado sandwich is lunch on Day 1 (before you give up wheat), I want you to have the exact ingredients. Make your sandwich exceptional by using the best whole grain bread, ripe avocado and tomato, and a few slices of protein-rich turkey. Toast the bread for a satisfying crunch.
TOTAL TIME: 5 MINUTES
2 slices whole wheat or whole grain bread
2 leaves romaine lettuce
2 slices tomato
4 slices cucumber
¼ avocado, mashed 4 thin slices red onion
4 thin slices turkey breast Spicy mustard (optional)
On 1 slice of bread, layer the vegetables and turkey in your favorite order. Spread the mustard (if desired) on the remaining slice of bread and place on top of the turkey.
Makes 1 serving
Grilled Vegetable Wraps with Roasted Garlic Bean Spread
The zucchini, eggplant, bell pepper, and onion can be grilled outdoors or roasted in the oven at 400°F for 20 to 25 minutes.
Both the vegetables and the bean spread can be made and refrigerated up to 3 days in advance, but the wraps are best when prepared just before serving.
TOTAL TIME: ABOUT 1 HOUR
BEAN SPREAD
1 bulb garlic
3 tablespoons extra-virgin olive oil, divided
2 cups cooked or canned (rinsed and drained) navy beans
2 teaspoons fresh thyme leaves
1 teaspoon lemon peel
Juice of ½ lemon
¼ teaspoon sea salt
WRAPS
1 zucchini or yellow summer squash, cut lengthwise into ¼" slices
1 eggplant, cut lengthwise into ¼" slices
1 large red bell pepper, quartered
1 small red onion, cut into ¼" rounds
1 tablespoon extra-virgin olive oil
4 large gluten-free bread wraps
2 cups baby kale or baby spinach
Salsa
To make the bean spread: Preheat the oven to 375°F. Slice off about ½" from the top of the garlic bulb so most of the cloves are exposed. Drizzle the top with 1 teaspoon of the oil and wrap tightly in foil. Place the wrapped garlic in a baking dish and bake for 30 to 35 minutes, or until the garlic is soft and can be pierced with a knife. When cool enough to handle, squeeze the garlic pulp into a food processor container. Add the navy beans, remaining oil, thyme, lemon peel, lemon juice, and salt. Process until smooth. Remove to a bowl, cover, and refrigerate.
To make the vegetables: Preheat the grill. In a large bowl, toss the zucchini or squash, eggplant, pepper, and onion with the oil. Grill the vegetables, turning as necessary, for 8 to 10 minutes, or until they are tender and slightly charred. Each type of vegetable requires different amounts of grilling time, so remove them from the heat when they are done.
To make the wraps: Divide the bean spread over the surface of each wrap and top with an equal amount of the grilled vegetables, the kale or spinach, and some salsa. Roll tightly, tucking in the ends as you roll, and slice each wrap diagonally in half.
Makes 4 servings
Shrimp Summer Rolls with Almond Dipping Sauce
Once you get the hang of working with rice paper wrappers, you will be making these frequently. Rice paper wrappers are sold dried, but a quick soaking—just 10 seconds or so— in hot water makes them soft, pliable, and slightly chewy. If you’ve never worked with rice paper wrappers before, buy a few extra so you can practice. You’ll find rice paper wrappers and sambal oelek in the Asian foods aisle.
TOTAL TIME: 45 MINUTES
DIPPING SAUCE
¼ cup unsalted almond butter
3 tablespoons unsweetened coconut milk
1 teaspoon grated fresh ginger
1 clove garlic, grated
1 tablespoon gluten-free soy sauce or tamari
1 tablespoon rice vinegar
2 teaspoons sambal oelek
1 teaspoon honey
ROLLS
3 cups water
½ pound large shrimp, peeled and deveined
12 rice paper wrappers (8" diameter)
2 cups shredded red cabbage
1 large carrot, grated
1 avocado, pitted, peeled, and thinly sliced
1 mango, pitted, peeled, and cut into strips
½ cup sliced fresh mint leaves
To make the dipping sauce: In a small bowl, whisk together the almond butter, coconut milk, ginger, garlic, soy sauce or tamari, vinegar, sambal oelek, and honey. Set aside.
To make the rolls: In a medium saucepan, bring the water to a boil. Add the shrimp and immediately remove the saucepan from the heat. Cover and let the shrimp poach for 3 minutes, or until opaque. With a slotted spoon, transfer the shrimp to a bowl of ice water and let them cool for 3 minutes. Drain the shrimp and cut each in half lengthwise.
Fill a shallow plate with hot water. Dip 1 wrapper in the hot water for 10 to 15 seconds, or until pliable. Taking care not to tear the wrapper, remove it from the water and spread it flat on a work surface. Place a little of the cabbage, carrot, avocado, mango, and mint on the bottom third of the wrapper (you will need one-twelfth of each ingredient per wrapper). Top with 4 pieces of shrimp. Fold the bottom of the rice paper over the filling and begin rolling tightly. Fold the left and right sides of the paper over the filling. Finish rolling tightly and slice in half diagonally. Repeat with the remaining wrappers and filling. Serve with the reserved dipping sauce.
Makes 6 servings
Collard Wraps with Tomato Hummus
Instead of making wraps with romaine or other lettuce leaves, try nutrient-rich collard greens.
Be sure to cut off the white portion of the stalk from each leaf.
TOTAL TIME: 25 MINUTES
TOMATO HUMMUS
1 can (15 ounces) chickpeas, rinsed and drained
⅓ cup dry-packed sun-dried tomatoes 3 tablespoons tahini
2 tablespoons extra-virgin olive oil
2 cloves garlic, chopped
1 teaspoon smoked hot paprika
1 teaspoon grated lemon peel Juice of ½ lemon
¼ teaspoon sea salt
WRAPS
8 large collard green leaves
1 large yellow bell pepper, thinly sliced
1 zucchini, cut into matchsticks
⅓ cup fresh flat-leaf parsley
To make the tomato hummus: In a food processor, combine the chickpeas, tomatoes, tahini, oil, garlic, paprika, lemon peel, lemon juice, and salt. Process just until chunky.
To make the wraps: Cut the firm white stalks off the collards. With a sharp knife, slice off the thickest parts of the remaining stalks that run down the backside of the leaves. Put 2 collards on a work surface, head to foot (stalk ends at opposite ends) with the paler sides facing up. The leaves should overlap slightly. Spread ⅓ cup of the hummus lengthwise down the center. Top with one-quarter of the pepper, zucchini, and parsley. Tightly roll the leaves beginning from the bottom and tucking in the sides as you go. Cut in half on a bias. Repeat with the remaining ingredients.
Makes 4 servings
Nori Rolls with Avocado-Wasabi Sauce
Kids of all ages love to make Japanese rolls. Wait until they try their hands at these delicious bundles of salty nori, sweet mango, and matchstick vegetables. Remember, young ones might prefer less wasabi in the avocado sauce.
TOTAL TIME: 30 MINUTES
SAUCE
2 teaspoons wasabi powder
2 avocados, pitted and flesh scooped out
Juice of 1 lemon
1 clove garlic, minced
½ teaspoon sea salt
2 tablespoons extra-virgin olive oil or avocado oil
ROLLS
8 nori sheets
2 carrots, cut into matchsticks
1 cucumber, cut into matchsticks
1 mango, pitted, peeled, and cut into matchsticks
2 cups baby spinach
In a small bowl, combine the wasabi powder and 2 teaspoons of cold water. Stir into a paste.
To make the sauce: In a blender or food processor, combine the avocados, wasabi paste, lemon juice, garlic, and salt. Blend or process until almost smooth. With the machine running, add the oil in a slow, steady stream, blending until the dressing is thick. Pour the dressing into a bowl.
To make the rolls: Lay a nori sheet, rough side up, on a cutting board. Spread 2 tablespoons of the avocado sauce onto the bottom half of the sheet. At the bottom edge of the sheet, arrange one-eighth of the carrots, cucumber, mango, and spinach. Fold the nori over the filling, and roll away from you as tightly as possible. Moisten the top edge of the sheet with a little water to seal the roll. Slice each roll into 8 pieces to serve. Repeat with the remaining ingredients.
Makes 8 servings
Reviewed by A.B
on
October 17, 2021
Rating:
No comments: