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1 Drain the water from the tofu package.
2 Place the baking pan on flat surface and the wire rack (which will be used to drain the water from the tofu) on it, positioning the rack perpendicular to the pan.
3 Place the tofu on top of the rack, and the plate on top of the tofu. Set some heavy objects (like some cookbooks) on top.
4 Allow the tofu to drain into the pan for 30 minutes.
5 Dry off the tofu with paper towels. This is an important step, which allows the tofu to brown in the skillet. It will also reduce dangerous and unpleasant sputtering when you put it in the skillet.
6 Cut the block into however many slices you want. Marinate and cook the slices according to your recipe.
Legumes
Lentils and beans are nutrient powerhouses that come in a diverse range of flavors and textures. Legumes are a staple for many Middle Eastern, South American, Indian, and Mediterranean dishes. However, almost every country has its own way of using of legumes. They are traditionally combined with grains in almost every corner of the globe.
Low in fat and high in complex carbohydrates, vitamins, and minerals, legumes are an especially important source of protein for vegetarians.
Legumes can be stored for up to a year, but they toughen with time. Be sure to buy from a vendor that does a brisk business to guarantee freshness. Store them in a cool, dry place in an airtight container.
Like many bean lovers, I prefer working with dried beans to the canned version—the flavor is much better. But canned beans can be a respectable substitute if time is short. I’ve indicated where canned beans can be used in several of the recipes in this book.
Preparing and Cooking Lentils
Lentils, unlike most other legumes, are easy to cook and don’t require soaking, so cook as prescribed in the methods to the right. Avoid adding salt to the water when cooking lentils, as this prevents them from softening. Season only when cooked.
Preparing and Cooking Beans
Beans require soaking in room-temperature water, a step that rehydrates them so that they cook evenly. It also reduces the cooking time and enhances the flavor. It was once thought that soaking the beans lessened their gas-producing effects. While this is true to some extent (soaking removes the indigestible complex sugars from the outer coat of the beans), the main reason to soak is to cut down on cooking time.
Basic Method for Cooking Brown and Green Lentils
1 Pour 1 cup (190 g) whole lentils into a strainer and rinse under cold running water. Remove and discard any debris. Transfer to a saucepan.
2 Add 2 cups (500 ml) of water, and bring to a boil over medium-high heat. Reduce the heat and simmer for 40 to 45 minutes, or until tender, adding more water if necessary. Drain and season with salt and freshly-ground pepper.
Basic Method for Cooking Red and Yellow Lentils
1 Pour 1 cup (190 g) whole lentils into a strainer and rinse under cold running water. Remove and discard any debris. Transfer to a saucepan.
2 Add 2½ cups water (625 ml), and bring to a boil over medium-high heat. Reduce the heat slightly and simmer for 20 to 25 minutes, or until the lentils are tender and they have absorbed all the water. Season to taste with salt and freshly-ground pepper.
Basic Methods for Cooking Beans and Chickpeas
1 Pick through the dried beans, discarding any discolored or shriveled ones or any foreign matter. Wash the beans in a strainer under cold running water, and drain.
2 To soak, place the beans in a bowl of fresh cold water. A good rule of thumb is to add three cups (750 ml) of water to each cup of dried beans. The liquid should be about 1 to 2 in (2.5 to 5 cm) above the top of the legumes, and the bowl should be big enough so that the beans can expand a bit. Soak for 12 hours or overnight. [Note: If you are short on time, you can use the quick-soak method instead of the long soaking process. First cook the beans in boiling water for 2 minutes; then remove the pot from the heat. Cover and soak for about 2 hours. Drain and rinse.]
3 Once you have soaked the beans, transfer them to a pot, add enough water to cover the beans by 2 in (5 cm) and bring to a boil. Reduce the heat to a simmer, partially covering the pot, and simmer for one hour, adding more water if too much evaporates and beans become uncovered. If any foam develops, skim it off during the simmering process. If the beans are still hard and no more water remains, add ½ to 1 cup (125 to 250 ml) of hot water and continue to cook until soft. [Note: You must skin the chickpeas after cooking: Drain the hot water and fill the pot with cold water. Let the chickpeas sit until they cool down and the skins of the chick-peas crack open. Rub to loosen the skins and discard them. Pat the chickpeas dry with a paper towel.]
TIPS FOR COOKING BEANS
• Be careful to add salt or acidic ingredients, such as vinegar, tomatoes, or juice, near the end of the cooking time, when the beans are just tender. If these ingredients are added too early, they slow the cooking process.
• Beans are done when they can be easily mashed between two fingers or with a fork.
• To freeze cooked beans for later use, immerse them in cold water until cool, then drain well and freeze.
• One pound of dried beans yields about 5 or 6 cups of cooked beans. A 15-oz (450-g) can of beans makes about 1½ cups (340 g) of cooked beans.
• In some cases, the skin of the bean is too tough to eat. Chickpeas must be skinned after soaking. With fava beans, the skin becomes tough after cooking. You can shell favas using a knife or your fingers; slice into the skin and then it’s easy to squeeze out the bean inside.
Grains: Rice and Quinoa
Grains have been cultivated through out the world for centuries. They are packed with concentrated goodness and are an important source of the complex carbohydrates, protein, vitamins, and minerals that we all need.
For the purpose of this cookbook, I will be focusing on rice and quinoa. Rice was the nutritious and flavorful staple of Silk Road cuisine, while quinoa, a nutrition powerhouse, was a dietary cornerstone in remote parts of South America until its introduction to the rest of the world in the 1980s. Both are gluten free.
Rice
Rice is a grain that belongs to the grass family. It is consumed by nearly half of the world’s population and many regions, like Asia, depend on rice as a staple food. In my childhood home, a meal was incomplete if it did not include rice.
Rice is naturally free of fat, cholesterol and sodium. It is a complex carbohydrate containing only 103 calories per half-cup serving. Rice is one of the few foods in the world that is entirely non-allergenic and gluten free.
Rice is considered the most important food crop in India. In fact, according to the ancient Indian practice of Ayurveda, a philosophy of healthy and harmonious living, the basmati variety (one of the most popular in India) actually has some spiritual
