Recipes for Celiac Disease and Non-Celiac Gluten Sensitivity


Harissa Tofu and Chickpeas with Toasted Pine Nuts and Golden Raisins

Harissa Tofu and Chickpeas with Toasted Pine Nuts and Golden RaisinsHarissa is a staple in North African cuisine, commonly used as a flavor base for stews, curries, or simply as a condiment. It is a paste that combines roasted red peppers, garlic, oil, and a variety of spices. Harissa’s components highlight nutrients such as Vitamin C, Vitamin A, and manganese-all possessing antioxidant functions that work to prevent and delay some types of cell damage. Additionally, the base of this dish, quinoa, is one of the ‘Super Six’ grains and is packed with fiber and plant-based protein.

Serves about 5

Ingredients:

Tofu with Harissa Sauce

  • 1 block of extra firm tofu, cubed
  • 1 red pepper, roasted (See instructions below)
  • ¾ cup of cooked chickpeas*
  • ¼ cup olive oil
  • 4 cloves of garlic
  • 2 Tsp. cumin
  • 1 Tsp. coriander
  • 1 Tsp. caraway seeds
  • 1 Tsp. crushed red pepper flakes
  • 1 Tbsp. maple syrup
  • ½ lemon, juiced
  • 1 Tbsp. olive oil
  • 1 Tsp. of salt

Quinoa with Pine Nuts and Golden Raisins

  • 1 cup dry quinoa (cook based on label’s instructions) (labeled gluten free)
  • ½ lemon, juiced
  • ½ cup toasted pine nuts, chopped (labeled gluten free, whenever possible)
  • ⅓ cup golden raisins
  • Salt and pepper to taste
Notes:

Tofu: If you do not like tofu, you can substitute with chickpeas by doubling the amount of chickpeas in the recipe. To do so, omit the tofu preparation in the recipe, and add 1 and ½ cups of chickpeas directly to a pan, mixing and warming with the harissa sauce for a few minutes. Continue with the quinoa portion of the recipe as described.

Pine Nuts: Be creative! You can omit the pine nuts from this recipe or add other nuts such as toasted and chopped pistachios, walnuts or pecans (All labeled gluten free).

Directions:
  1. Preheat oven to 400° F.
  2. Cut the red pepper into long slices and lay out evenly on a baking sheet.
  3. Lightly coat the red peppers with olive oil and place into the oven for 20-25 minutes. (You can prepare the roasted red peppers in advance, if you like.)
  4. While waiting, cut the tofu into cubes and lay them on a paper towel.
  5. Lightly season the tofu with salt and pepper and then cover with an additional paper towel. Place a large book or pot onto the tofu to help release some of the water.
  6. Once the red peppers are finished cooking, begin preparing the harissa sauce.
  7. In a food processor, add the roasted red peppers, garlic, ¼ cup olive oil, cumin, coriander, caraway seeds, crushed red pepper flakes, maple syrup, and lemon juice.
  8. Puree the sauce until it is smooth and well combined, pushing down the sauce from the sides of the food processor as necessary. Add salt and pepper to taste. Set aside.
  9. Next, cook the quinoa per the instructions on the label.
  10. While the quinoa is cooking, begin preparing the tofu.
  11. Heat 1 Tbsp. of olive oil on a large cast-iron or non-stick pan and begin to fry the tofu on each side. This will take about 1-2 minutes per side. You want the tofu to be lightly crispy and golden in color.
  12. Once the tofu is golden, turn off the heat and transfer about ½ of the harissa sauce to the pan with the tofu. Gradually add in more sauce to fit your preference.
  13. Add the chickpeas to the tofu and harissa and stir well. Remove from the heat.
  14. Once the quinoa is finished cooking, add your lemon juice, toasted pine nuts, and golden raisins. Stir to combine. You can add any extra harissa sauce to the quinoa as well.
  15. Spread an even layer of the quinoa mixture onto a plate or into a bowl and top with the harissa tofu. Mix to distribute the flavors.
  16. Enjoy!
Alternative Cooking Method:

If you’d prefer, you can bake the tofu cubes instead of frying them. Use the same method outlined in the directions to release water from the tofu cubes. Next, lightly toss the cubes in some olive oil (about 1 Tbsp.). Place the tofu on a baking sheet lined with parchment paper. Bake at 400° for 25-30 minutes, flipping half way through. The tofu should be golden in color.

*Regardless of whether the chickpeas are labeled gluten-free: If using canned chickpeas, rinse them well under running water. If using dried chickpeas, sort through them on a cookie sheet to remove small rocks or gluten-containing grains, then rinse well under running water and drain.

Recipe courtesy of Isabel Milosevich, Winter 2020-2021


Spiced Squash and Carrot Soup

Spiced Squash and Carrot SoupEmphasized by its bright, orange color, this ‘Spiced Squash and Carrot Soup’ is abundant in beta-carotene, a Vitamin A precursor. Anti-inflammatory ginger and turmeric accompany rich caramel squash, adding warmth and depth suitable for the colder months. You can enjoy this soup paired with a main dish or simply on its own.

Serving Size: About 4

Ingredients:
  • 2 tbsp. olive oil
  • 1 cup of diced shallots* (~ 3 large shallots)
  • 1 cup chopped fennel (~1 small bulb)
  • 3 cups chopped carrots
  • 1 cup chopped honeynut or butternut squash*
  • 2 garlic cloves, minced
  • 1 tbsp. grated ginger
  • 1 tbsp. turmeric powder
  • Salt and pepper to taste
  • 3 cups low sodium vegetable broth (labeled gluten free)
  • 1 ½ cups cashew milk* (see recipe below; labeled gluten free)
  • Toasted pepitas (pumpkin seeds) for garnish* (optional) (labeled gluten free, whenever possible)
  • Fresh sage for garnish (optional)
Directions:
  1. Heat the olive oil in a large pot or saucepan.
  2. Once the oil is hot, (about 1 minute) add the fennel, shallots, carrots, and squash.
  3. Sauté on medium-low heat for about 15 minutes or until the veggies start to soften and become golden. This is called the “low and slow” method and I find it cooks and caramelizes food most effectively.
  4. Remember to stir every few minutes to ensure the vegetables are cooked evenly. You can also add more olive oil if necessary.
  5. Next, add the garlic, ginger, turmeric, salt, and pepper, and sauté for a few more minutes.
  6. Add the broth and fresh cashew milk. Bring the mixture to a boil, cover and simmer for 15 minutes.
  7. Once the soup is cooked, add it to a blender and blend until smooth. An immersion blender works well, too.
  8. Serve immediately and top with toasted pepitas and fresh sage.

Fresh Cashew Milk

Ingredients:
  • ½ cup raw cashews (labeled gluten free)
  • 2-2 ½ cups of water
Directions:
  1. Soak cashews overnight.
  2. Drain and rinse cashews.
  3. Transfer cashews into a blender and add water.
  4. Blend until smooth.

Note: You can strain the cashew milk through cheesecloth if you’d prefer a smoother consistency.

Recipe notes and substitutions:

Cashew Milk: This ingredient can be substituted with store bought cashew milk (labeled gluten free). Other mild, creamy plant-based options include unsweetened and unflavored pea milk, soymilk (all labeled gluten free), or one 14-ounce can of coconut milk.

Shallot: This ingredient is best substituted with white, yellow, or sweet onion. Vidalia onions are a great alternative because they are sweet, similar to shallots. Leeks can also be used as a substitution.

Toasted Pepitas: This ingredient is optional and best substituted with toasted pine nuts or sesame seeds (labeled gluten free, whenever possible).

Honeynut vs. Butternut Squash: Honeynut squash and butternut squash are related. Honeynut squash is a cross between a butternut and buttercup squash. In comparison to the butternut squash, honeynut squash is sweeter, richer, and more concentrated in flavor. However, either variety will work well in this recipe.

Recipe courtesy of Isabel Milosevich, Winter 2020-2021


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