Recipes Perfect for Celiac Disease and Non-Celiac Gluten Sensitivity
Creamy Green Pea and Edamame Soup
Serves about 5.
- 1 medium-large sweet onion, chopped
- 3 cups frozen peas
- 2 cups frozen shelled edamame (green soybeans)
- 2-3 cloves of garlic, minced
- ½ teaspoon dried rosemary
- 1 teaspoon dried thyme
- 4 cups of vegetable stock (labeled gluten-free)
- 1 cup of canned coconut milk
- 2 tablespoons cooking oil (I like to use olive oil)
- 1 teaspoon salt
- ½ teaspoon pepper
- In a large pot, sauté onions and garlic in olive oil until the onions are translucent and the garlic begins to slightly brown, about 5 minutes.
- Add the remaining ingredients into the pot aside from the coconut milk, bring to a boil, and partially cover with a lid. Reduce the heat to low and let simmer for about 10-15 minutes.
- Blend ingredients directly in the pot with an immersion blender until smooth or transfer to a high-powered blender and mix until creamy.
- Open the canned coconut milk. Mix well to combine the liquid and cream parts.
- If the soup was mixed in a blender, add the blender contents back into the pot and pour the coconut milk into the soup.
- Stir to combine.
- Pour into a bowl and enjoy!
Most of these ingredients can be substituted. Please see the list below for some suggestions:
- Coconut Milk: Other non-dairy milks such as unsweetened almond or cashew milk (labeled gluten free)
- Edamame: You can substitute more peas, if you like
- Sweet Onion: White, yellow, or red onion
- Olive Oil: Avocado oil, canola oil, safflower oil, or coconut oil
For a crunchy addition, cube some gluten free bread and sauté in vegan butter, regular butter, or olive oil until golden and crispy. You can top your soup with these homemade croutons.
Crunchy Chickpea Salad Sandwich
Serves about 6.
- 2 cans of chickpeas*, drained and rinsed well
- ¼ cup chopped cucumber
- ¼ cup onion, chopped (any kind works)
- 2 tablespoons vegan (or regular) mayonnaise
- 1 tablespoon Dijon mustard (yellow mustard can work, but I prefer Dijon)
- Salt to taste
- Pepper to taste
- Your favorite gluten free bread
- Romaine lettuce/Mixed Greens
- Place the drained and rinsed chickpeas into a durable mixing bowl and roughly smash with a potato masher. The chickpeas should be pretty “chunky”.
- Add the vegan mayonnaise, Dijon mustard, and salt and pepper into the chickpea mixture (You can taste it here to see if you like to add more, but I find that this ratio is a good base).
- Chop the onion and cucumber in small bite size pieces and add into the chickpea mixture.
- Mix well and enjoy on your favorite gluten free bread or in a lettuce wrap!
Savory Red Lentil Bolognese
Serves about 6.
A twist on the classic beef version, this Savory Red Lentil Bolognese offers a sense of comfort and familiarity, as well as a surprisingly meaty texture! The ingredients are easy to find and often in your pantry.
Nutritional Benefits: Fiber and protein-rich lentils provide satiety benefits, while tomatoes and walnuts accentuate a robust, umami flavor. Aromatic root vegetables and herbs supply Vitamins C, E, A, B6, and folate to this satisfying dish. Feel free to enjoy this meal anytime you wish. It can be frozen for up to one month.
- 2 tablespoons olive oil
- 1 large white onion, diced
- 1 stalk of celery, finely chopped
- 2 large carrots, finely chopped
- 4 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 and 1/2 teaspoons salt, and more to taste
- ½- 1 teaspoon black pepper, and more to taste
- 1 (6-ounce) can of tomato paste
- 3 cups vegetable broth (labeled gluten-free)
- 1 cup red lentils,* pre soaked
- 1/4 cup walnuts or pecans, crushed/chopped finely (labeled gluten-free)
- 1 (14.5 ounce) can of diced tomatoes
- 16 ounces gluten free pasta, cooked per the instructions on the label
- Flat-leaf Italian parsley, chopped (for garnish)
- Soak the lentils in water for 30 to 60 minutes and drain any excess water. Set aside.
- Heat the olive oil in a large skillet.
- Once the oil is shimmering, add the onion, celery, and carrot.
- Cook for about 7 minutes or until the vegetables have softened (Stir as needed).
- Next, add the garlic, thyme, and oregano. Stir frequently for about 1 minute.
- Add the tomato paste and stir for about 1 to 2 minutes. You’ll notice the paste takes on a deeper red color.
- Pour the vegetable broth into the skillet and give the mixture a good stir.
- Add in the lentils and crushed nuts, mix well.
- Slightly turn up the heat and allow the broth to come to a boil.
- Bring the broth back down to a simmer and allow cooking for about 15 minutes, stirring sporadically.
- Add the diced tomatoes to the pot and simmer for another 15 minutes or until the lentils are tender.
- Taste the Bolognese and add any salt and pepper, if necessary.
- Boil your gluten free pasta per the label’s instructions
- Drain the pasta.
- You can add 1 serving of pasta to a bowl and top with the Bolognese or you can add the pasta directly to the Bolognese.
- Garnish with parsley if you desire and enjoy!
*Pour dried lentils onto a cookie sheet and sort through to remove any errant gluten-containing grains or rocks. Rinse and drain well.
You can store the Bolognese in the freezer for up to one month.
Recipes permission of Isabel Milosevich, Spring 2020
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