Going meatless a few times a week is good for your health and your budget. All too often, though, people rely on pasta, which contains gluten. In this chapter we give you plenty of other options using beans, eggs, and tofu to create dishes like Butternut and Black Bean Stew and Baked Stuffed Tofu that are both wholesome and satisfying. But of course we wouldn’t dream of leaving pasta out altogether—we just turn to gluten-free quinoa and brown rice versions that taste delicious.
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 30 MINUTES
If you happen to have only gluten-free strand pasta (spaghetti, linguine) at home, just break it into 2-inch lengths for this recipe. And for a little added pungency, use half arugula and half spinach.
8 ounces gluten-free brown rice short pasta twists, such as fusilli or rotelle
1¼ teaspoons coarse kosher salt
2 teaspoons extra-virgin olive oil
2 cloves garlic, minced
¼ teaspoon red pepper flakes
1 cup frozen shelled edamame, thawed
2 tablespoons toasted pine nuts or chopped unsalted roasted almonds
4 cups packed baby spinach (4 ounces)
1⁄3 cup grated Parmesan cheese
In a medium pot of boiling water, cook the pasta according to package directions with 1 teaspoon of the salt.
Meanwhile, in a medium nonstick skillet, heat the oil over medium-high heat. Add the garlic and pepper flakes. Cook until fragrant, about 30 seconds. Stir in the edamame, pine nuts, and remaining ¼ teaspoon salt. Toss to coat. Cook for about 1 minute to heat the edamame through. Remove from the heat and cover to keep warm.
Ladle out 1 cup of the pasta cooking water into a bowl. Drain the pasta and return to the cooking pot. Add the edamame mixture, spinach, Parmesan, and about ½ cup of the reserved pasta cooking water. Toss to coat well and wilt the spinach. Add more cooking water if the mixture looks dry.
Divide the pasta among 4 shallow bowls and serve hot.
MAKES 4 (1-cup) SERVINGS • Per serving: 352 calories, 9 g fat, 1.5 g saturated fat, 13 g protein, 50 g carbohydrate, 4.5 g fiber, 317 mg sodium
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 25 MINUTES
Black soybeans have almost twice the protein of regular black beans, so it’s definitely worth seeking them out in the natural foods aisle.
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 large sweet onion, cut into 1-inch chunks
4 cloves garlic, minced
2 medium red bell peppers, cut into ½-inch squares
4 cups cubed (½-inch) peeled butternut squash
1 teaspoon grated lemon zest
1 teaspoon hot paprika
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1 can (15 ounces) gluten-free no-salt-added black soybeans (or regular black beans), drained and rinsed
½ cup chopped fresh cilantro or flat-leaf parsley
2 tablespoons fresh lemon juice, plus more to taste
4 tablespoons shredded reduced-fat Mexican blend cheese (1 ounce)
In a large saucepan or Dutch oven, heat the oil over medium-high heat until it shimmers. Add the onion and garlic, reduce the heat to medium, and cook, stirring frequently, until the onion is softened, about 5 minutes.
Stir in the bell peppers and ¼ cup water, cover, and cook, stirring occasionally, until softened, 5 to 7 minutes.
Add the squash, lemon zest, paprika, salt, and black pepper. Stir to coat. Add 2 cups water, cover, and bring to a boil over high heat. Reduce to a simmer and cook for 5 minutes. Uncover and cook until the squash is tender, about 2 minutes longer. Remove from the heat.
Transfer 2 cups of the vegetable-broth mixture to a food processor and purée until smooth (or purée about one-quarter of the soup right in the pot with an immersion blender). Return the purée to the pan and stir to blend. Stir in the beans, cilantro, and lemon juice. Cook over medium heat to heat through, about 2 minutes. Taste and add more lemon juice, if desired.
Divide the stew among 4 deep serving bowls and sprinkle each with 1 tablespoon cheese.
MAKES 4 (2-cup) SERVINGS • Per serving: 283 calories, 12 g fat, 2.5 g saturated fat, 15 g protein, 36 g carbohydrate, 11 g fiber, 383 mg sodium
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 40 MINUTES
The frittata would be great alongside a tart cabbage slaw or with the Fresh Cucumber-Dill Salad.
1 container (14 ounces) extra-firm tofu, drained
3 tablespoons fresh lemon juice
½ teaspoon crumbled dried tarragon
¼ teaspoon freshly ground black pepper
½ pound asparagus
5 large eggs
½ cup liquid egg whites
½ teaspoon salt
1 tablespoon plus 1 teaspoon extra-virgin olive oil
2 teaspoons gluten-free reduced-sodium tamari soy sauce
2 plum tomatoes, seeded and cut into ½-inch chunks
Preheat the oven to 350°F.
Slice the block of tofu in half horizontally. Place the tofu on a double layer of paper towels on a cutting board and top with another double layer of paper towels and a small baking pan with heavy weights in it (like canned goods). Let the tofu drain for at least 10 minutes.
While the tofu is draining, combine the lemon juice, tarragon, and pepper in a container big enough to hold the two slabs of tofu snugly. Let sit to soften the tarragon.
Transfer the tofu to the container and use a knife to cut the tofu into ½-inch cubes right in the container. Spread the cubes out a little so they all are touched by the marinade. Let sit while you prep the remaining ingredients.
In a steamer, cook the asparagus until just tender and bright green, about 2 minutes. When cool enough to handle, cut on an angle into very thin slices.
In a medium bowl, whisk together the whole eggs, egg whites, and salt.
In a large nonstick ovenproof skillet, heat the oil over medium-high heat. Add the tofu and asparagus and distribute evenly in the pan. Drizzle with the tamari. Pour in the egg mixture and dot the tomatoes over the top. Cook until the egg has begun to set around the edges, about 3 minutes. Transfer to the oven and bake until the frittata has puffed and set (it can still be a little wet on top in the center), 13 to 15 minutes. Remove from the oven, cover, and let sit for 5 minutes before slicing into 8 wedges.
MAKES 4 (2-wedge) SERVINGS • Per serving: 256 calories, 16 g fat, 3.5 g saturated fat, 22 g protein, 7 g carbohydrate, 2.5 g fiber, 547 mg sodium
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 20 MINUTES
If you have the time, make a richer broth for the soup: Cut up the fennel stalks that you trim off the bulb and simmer them in the 2 cups chicken broth for at least 30 minutes (partially covered) to add more depth of flavor. Strain the broth and discard the stalks. If a lot of the broth has evaporated, just add water to come up to the original 2 cups, then add it to the stew along with the chickpeas and greens.
1 tablespoon plus 1 teaspoon extra-virgin olive oil
4 cloves garlic, minced
1 large fennel bulb, quartered and thinly sliced
1 medium orange bell pepper, slivered
1 small yellow onion, slivered
¾ teaspoon coarse kosher salt
½ teaspoon gluten-free chili powder
2 cups gluten-free low-sodium vegetable broth
1 can (15 ounces) gluten-free, no-salt-added chickpeas, drained and rinsed
1 package (10 ounces) frozen kale or collard greens, thawed
2 to 4 teaspoons apple cider vinegar (to taste)
½ cup shredded reduced-fat sharp white Cheddar cheese (2 ounces)
In a large nonstick saucepan or Dutch oven, heat the oil over medium-high heat. Add the garlic and cook until fragrant, about 30 seconds. Add the fennel, bell pepper, and onion. Sprinkle with the salt and chili powder. Cook, stirring often, until the fennel is softened, about 5 minutes.
Add the broth, chickpeas, and greens. Cover, bring to a boil, then reduce to a simmer. Cook for 3 minutes to blend the flavors. Remove the pan from the heat and stir in 2 teaspoons of the vinegar. Taste and add 1 to 2 more teaspoons vinegar, if desired. If you’d like a thicker broth, use an immersion blender to purée about one-fourth of the vegetables in the pan and then stir to combine.
Divide the stew among 4 serving bowls. Top each serving with 2 tablespoons of cheese.
MAKES 4 (1½-cup) SERVINGS • Per serving: 269 calories, 9 g fat, 2.5 g saturated fat, 13 g protein, 35 g carbohydrate, 8.5 g fiber, 620 mg sodium
• MAKE AHEAD • The stew can be refrigerated for up to 3 days or frozen for up to 3 months. Bring back to room temperature before gently reheating over medium-low heat.
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 25 MINUTES
Asparagus ranges in thickness from pencil-thin to an almost ¾-inch diameter. If yours are very thick, add them to the pasta water about 30 seconds earlier, so they cook for a total of 2½ minutes. You can change the flavor of this dish by using an onion-flavored light spreadable cheese in place of plain. If you’d like, for slightly richer flavor, you can toast the almonds by placing them on a rimmed baking sheet and toasting at 350°F for about 5 minutes.
4 ounces gluten-free quinoa elbow macaroni
1 pound asparagus, cut into 2-inch lengths
2 cups fat-free milk
½ cup almond flour
4 wedges (¾ ounce each) light spreadable cheese
¼ teaspoon coarse kosher salt
¼ teaspoon freshly ground black pepper
1⁄3 cup sliced almonds
In a large pot of boiling water, cook the macaroni according to package directions, adding the asparagus for the last 2 minutes. Drain.
Meanwhile, in a large saucepan, whisk the milk and almond flour until smooth. Cook over medium heat, stirring frequently, until lightly thickened, about 5 minutes. Add the cheese, salt, and pepper. Cook until the cheese has melted. Add the macaroni and asparagus to the sauce and toss well.
Dividing evenly, spoon the pasta onto 4 plates and scatter the almonds over the top.
MAKES 4 (1½-cup) SERVINGS • Per serving: 278 calories, 9 g fat, 2 g saturated fat, 23 g protein, 25 g carbohydrate, 4.5 g fiber, 591 mg sodium
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 50 MINUTES
Now you can have the taste of cheesy quiche but without a wheat-based crust. Made from spinach, this “crust” is naturally gluten free—not to mention lower in fat and calories than its traditional counterpart.
4 large eggs
½ cup fat-free milk
1 teaspoon extra-virgin olive oil
1 cup white mushrooms, thinly sliced
1 cup finely diced fresh tomatoes
1 cup shredded zucchini
½ teaspoon garlic powder
½ teaspoon salt
3 cups baby spinach leaves
1 cup crumbled reduced-fat goat cheese
Preheat the oven to 350°F.
In a large bowl, whisk together the eggs and milk.
In a large skillet, heat the oil over medium-high heat. Add the mushrooms, tomatoes, zucchini, garlic powder, and salt. Cook, stirring often, until the vegetables are lightly browned and no liquid remains, 6 to 10 minutes. Remove the pan from the heat to allow the vegetables to cool slightly.
Line the bottom of a 9- to 10-inch quiche pan or glass pie plate with the spinach.
Add the vegetables to the egg mixture and stir to combine. Pour the mixture over the spinach leaves and top evenly with the goat cheese.
Bake until the eggs have fully set and are no longer wobbly (a wooden pick inserted in the center will come out clean), 30 to 35 minutes.
Cut into 4 wedges and serve hot or at room temperature.
MAKES 4 SERVINGS • Per serving: 163 calories, 9 g fat, 3.5 g saturated fat, 13 g protein, 8 g carbohydrate, 2 g fiber, 510 mg sodium
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 20 MINUTES
This recipe is made with two nut milks: store-bought coconut milk and homemade cashew milk. To save some time, you could skip making the cashew milk and use 2 tablespoons of almond butter thinned with water until it’s the consistency of sour cream. On Phase 1, serve the curry on its own in a deep soup or chili bowl. On Phase 2, enjoy it with ½ cup of brown basmati rice.
1 ounce raw cashews (about 16)
2 teaspoons extra-virgin olive oil
8 scallions, white and greens kept separate, thinly sliced
½ teaspoon ground cardamom
½ teaspoon ground ginger
½ teaspoon turmeric
Pinch ground cloves
1 small eggplant (about ¾ pound), unpeeled, cut into ¾-inch cubes
¾ teaspoon salt
¾ cup lite coconut milk
1 container (14 ounces) extra-firm tofu, drained and cut into ¾-inch cubes
Sriracha sauce, for serving (optional)
In a mini food processor, pulse-chop the cashews to a paste. Add 2 tablespoons water and process to a smooth mixture (the consistency of thin sour cream).
In a large nonstick saucepan or Dutch oven, heat the oil over medium-high heat. Add the scallion whites and sprinkle with the cardamom, ginger, turmeric, and cloves. Cook, stirring, to toast the spices, about 45 seconds. Add ¼ cup water and stir, then add the eggplant, sprinkle with the salt, and stir to coat well with the spices.
Add the coconut milk and 1 cup water. Bring to a gentle simmer. Cover and cook until the eggplant is almost tender, 3 to 5 minutes. Uncover and stir in the cashew mixture and all but 2 tablespoons of the scallion greens. Cook for 3 minutes to thicken the sauce a bit and finish cooking the eggplant. Stir in the tofu and cook for 1 minute to heat through.
Divide the curry among 4 bowls and serve drizzled with a little Sriracha (if desired) and sprinkled evenly with 2 tablespoons of scallion greens.
MAKES 4 (generous 1-cup) SERVINGS • Per serving: 219 calories, 14 g fat, 4 g saturated fat, 13 g protein, 13 g carbohydrate, 5.5 g fiber, 455 mg sodium
HANDS-ON TIME: 25 MINUTES TOTAL TIME: 35 MINUTES
Migas is a Tex-Mex breakfast dish of eggs scrambled with torn tortillas (the idea is to use up stale tortillas). This dinnertime version adds lots of bell pepper and some chunks of tofu for more protein.
2 100% corn tortillas (6-inch)
4 teaspoons extra-virgin olive oil
2 medium bell peppers (1 green, 1 red), cut into ½-inch squares
1 small red onion, cut into ½-inch cubes
7 ounces firm tofu, cut into 1-inch cubes
3 large eggs
½ cup liquid egg whites
½ teaspoon chipotle chile powder
¼ teaspoon salt
½ cup shredded reduced-fat Mexican blend cheese (2 ounces)
Preheat the oven to 375°F.
Arrange the tortillas on a baking sheet and bake until crisp, about 10 minutes.
In a large nonstick skillet, heat 2 teaspoons of the oil over medium-low heat. Add the bell peppers and onion. Cook, stirring occasionally, until the peppers are tender, about 10 minutes. Add the remaining 2 teaspoons oil and the tofu. Cook until the tofu is heated through, about 3 minutes.
Meanwhile, in a medium bowl, whisk together the whole eggs, egg whites, chipotle powder, and salt.
Break each tortilla into 8 small pieces and add them, along with the egg mixture, to the skillet. Cook, stirring constantly, until the eggs are almost set, about 2 minutes. Add the cheese and cook until the cheese has melted, about 2 minutes longer.
Divide the migas among 4 plates and serve hot.
MAKES 4 SERVINGS • Per serving: 245 calories, 14 g fat, 3.5 g saturated fat, 18 g protein, 14 g carbohydrate, 3 g fiber, 353 mg sodium
• MAKE AHEAD • You can toast the tortillas up to 5 days ahead and store in an airtight container at room temperature.
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 35 MINUTES
Quinoa macaroni has a natural al dente–like chewy texture. This baked pasta entrée goes well with steamed vegetables and a simple tossed salad. Or, you could turn it into a one-dish meal by adding vegetables right to the mac and cheese: Before baking, add 2 cups diced roasted bell peppers, chopped cooked broccoli or cauliflower florets, or cut-up cooked green beans.
2 100% corn tortillas (6-inch)
4 ounces gluten-free quinoa elbow macaroni
1 cup fat-free milk
½ cup gluten-free low-sodium vegetable broth
2 tablespoons white bean flour
½ teaspoon coarse kosher salt
¼ teaspoon gluten-free mustard powder
2 pinches cayenne pepper
¾ cup shredded reduced-fat Cheddar cheese (3 ounces)
¼ cup plus 3 tablespoons grated Parmesan cheese
Preheat the oven to 375°F.
Arrange the tortillas on a baking sheet and bake until crisp, about 10 minutes.
Meanwhile, in a medium pot of boiling water, cook the macaroni for 1 minute less than the package directions. Drain.
In a medium saucepan, whisk the milk, broth, and bean flour until smooth. Add the salt, mustard powder, and cayenne. Cook over medium heat, stirring constantly, until lightly thickened, about 7 minutes. Remove from the heat and stir in the Cheddar and Parmesan. Stir in the macaroni.
Transfer the mixture to an 8 × 8-inch baking dish and crumble the tortillas evenly over the top. Bake until bubbling, about 20 minutes. Divide among 4 plates and serve hot.
MAKES 4 SERVINGS • Per serving: 275 calories, 8 g fat, 4.5 g saturated fat, 14 g protein, 37 g carbohydrate, 4 g fiber, 603 mg sodium
HANDS-ON TIME: 10 MINUTES TOTAL TIME: 30 MINUTES
Saag means spinach and paneer is a quickly made fresh cheese, similar in texture to tofu. Here, for added protein, we use tofu as a stand-in for the paneer. Garam masala, available in supermarkets, is a spice blend of both sweet and hot spices. It’s great to have on hand, not just for Indian dishes but to use in spice rubs for pork, chicken, and fish.
1 tablespoon plus 1 teaspoon extra-virgin olive oil
1 small onion, finely chopped
3 cloves garlic, thinly sliced
1 piece fresh ginger (1 inch), peeled and finely chopped
2 teaspoons garam masala
½ teaspoon gluten-free curry powder
½ teaspoon salt
2 packages (10 ounces each) frozen chopped spinach, thawed and drained
1 container (14 ounces) firm tofu, drained and cut into ½-inch cubes
¾ cup nonfat (0%) plain Greek yogurt
In a large nonstick skillet, heat the oil over medium heat. Add the onion, garlic, and ginger. Cook, stirring occasionally, until the onion is softened, about 7 minutes. Add the garam masala, curry powder, and salt. Stir to combine.
Add the spinach and cook, stirring occasionally, until the spinach is tender, about 5 minutes. Add the tofu and cook, stirring occasionally, until heated through, about 3 minutes.
Remove the pan from the heat and stir in the yogurt. Return the pan to the heat and cook over low heat, stirring occasionally, just to heat through, about 2 minutes.
Divide among 4 plates and serve hot.
MAKES 4 (1-cup) SERVINGS • Per serving: 199 calories, 10 g fat, 1 g saturated fat, 18 g protein, 13 g carbohydrate, 5.5 g fiber, 417 mg sodium
HANDS-ON TIME: 20 MINUTES TOTAL TIME: 1 HOUR 10 MINUTES
Extra-firm tofu is a nice alternative to wheat pasta in this meatless lasagna. Look for extra-firm tofu; its low moisture content won’t cause the lasagna to become watery. Herbes de Provence is a wonderful herb blend to have on hand, and it goes well with the tomato-mushroom-cheese combination here. However, if you don’t have it, just add 1 teaspoon each dried basil, thyme, and rosemary.
2 teaspoons extra-virgin olive oil
½ cup finely chopped onion
2 cloves garlic, thinly sliced
6 ounces white or cremini mushrooms, coarsely chopped
1 can (15 ounces) no-salt-added crushed tomatoes
2 cups 1% cottage cheese
6 tablespoons grated Parmesan cheese
1 container (14 ounces) extra-firm tofu, drained and cut crosswise into 12 pieces
1 tablespoon herbes de Provence
Fresh basil leaves, for garnish (optional)
Preheat the oven to 350°F.
In a large nonstick skillet, heat the oil over medium heat. Add the onion, garlic, and mushrooms. Cook, stirring occasionally, until the onion is softened, about 7 minutes. Add the tomatoes, bring to a boil, then reduce to a simmer. Cover and cook until the flavors have blended and the sauce is slightly thickened, about 5 minutes longer.
Meanwhile, in a food processor or blender, purée the cottage cheese and Parmesan until smooth. Rub the tofu on all sides with the herbes de Provence.
Spoon about ½ cup of the tomato sauce mixture into the bottom of an 8 × 8-inch baking dish. Top with half the tofu, half of the remaining tomato sauce, and half the cottage cheese mixture.
Repeat with the remaining tofu, tomato sauce, and cottage cheese. Bake until the dish is piping hot and the cheese has set, about 40 minutes. Let stand for 10 minutes before cutting into 4 pieces. Garnish with basil leaves, if desired.
MAKES 4 SERVINGS • Per serving: 285 calories, 11 g fat, 3 g saturated fat, 29 g protein, 17 g carbohydrate, 3 g fiber, 581 mg sodium
HANDS-ON TIME: 15 MINUTES TOTAL TIME: 1 HOUR 20 MINUTES
For more flavor, layer and stuff the tofu several hours ahead and refrigerate. Bring to room temperature before baking.
2 containers (14 ounces each) extra-firm tofu, drained
1 tablespoon plus 2 teaspoons extra-virgin olive oil
2 teaspoons balsamic vinegar
4 cloves garlic, grated on a rasp-style citrus zester
½ teaspoon freshly ground black pepper
1 small red bell pepper, finely diced
3 tablespoons minced kalamata olives (about 9 olives)
4 cups packed baby spinach (4 ounces), coarsely chopped
¾ teaspoon coarse kosher salt
Slice each block of tofu horizontally into thirds. Place the slabs of tofu cut side down on several layers of paper towel on a small baking sheet or cutting board and set aside to drain while you make the filling.
In a medium nonstick skillet, heat the oil, vinegar, garlic, and black pepper over medium-low heat. Cook until fragrant, about 1 minute. Measure out 2 teaspoons of the mixture and set aside.
Increase the heat to medium-high and add the bell pepper and olives to the skillet. Cook until the pepper is beginning to soften, about 2 minutes. Add the spinach and stir. Cook for about 45 seconds to wilt the spinach slightly. Remove from the heat.
Line a rimmed baking sheet with foil (for easier cleanup). Arrange 2 tofu slabs, 1 or 2 inches apart, on the pan. Using ¼ teaspoon of the salt, sprinkle it over both slabs. Top each slab with one-fourth of the spinach filling, spreading it to the edges. Top each with another slab, pressing down lightly. Top the slabs with another ¼ teaspoon salt and the remaining spinach filling. Top with the last 2 slabs of tofu. Let sit while the oven preheats.
Preheat the oven to 325°F.
Drizzle the reserved garlic-vinegar mixture evenly over the tops (spreading it with the back of a spoon) and sprinkle the remaining ¼ teaspoon salt over both stacks. Bake until beginning to turn a golden brown on top, about 1 hour.
Let stand for 10 minutes before slicing each crosswise into 2 pieces.
MAKES 4 SERVINGS • Per serving: 306 calories, 19 g fat, 2.5 g saturated fat, 21 g protein, 12 g carbohydrate, 4.5 g fiber, 553 mg sodium
