Are you a plant-based enthusiast looking for delicious and satisfying recipes to add to your repertoire? Look no further! McDougall’s approach to plant-based eating emphasizes whole, unprocessed foods and has gained a devoted following worldwide. In this article, we’ll explore 18 mouth-watering McDougall-inspired recipes that are perfect for anyone seeking hearty, healthy meals.
From creamy soups to flavorful stir-fries, these recipes showcase the versatility of plant-based cuisine. Whether you’re in the mood for something comforting and familiar or bold and adventurous, there’s something on this list for everyone. So grab your apron, fire up your Instant Pot (or not!), and get ready to dive into a world of flavor and nourishment.
In this article, we’ll take a closer look at each recipe, highlighting key ingredients, cooking methods, and tips for making these McDougall-approved dishes shine.
Creamy Potato and Leek Soup
Creamy Potato and Leek Soup Recipe
This comforting soup is a perfect blend of rich potatoes, sweet leeks, and creamy goodness. A flavorful and easy-to-make recipe for any time of the year.
Ingredients:
– 2 large leeks, cleaned and chopped (white and light green parts only)
– 3-4 medium-sized potatoes, peeled and diced
– 2 tablespoons butter
– 1 onion, chopped
– 1/2 cup all-purpose flour
– 1 cup heavy cream or half-and-half
– Salt and pepper to taste
Instructions:
1. In a large pot, melt the butter over medium heat. Add the chopped onion and cook until translucent.
2. Add the chopped leeks and cook until they’re tender and lightly caramelized (about 10 minutes).
3. Add the diced potatoes, flour, salt, and pepper. Cook for an additional 5 minutes.
4. Gradually add the heavy cream or half-and-half, whisking continuously to avoid lumps.
5. Bring the mixture to a simmer and let cook for 15-20 minutes or until the potatoes are tender.
6. Serve hot and enjoy!
Cooking Time: 30-40 minutes
Oil-Free Roasted Vegetable Medley
Transform your favorite vegetables into a delicious and healthy medley without using any oil! This recipe is perfect for those looking to reduce their fat intake or simply want to try something new.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 2 large carrots, peeled and sliced
– 1 large red bell pepper, seeded and chopped
– 1 large zucchini, sliced
– 2 cloves of garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, combine the sweet potato, carrots, red bell pepper, and zucchini.
3. Add the garlic and toss everything together until the vegetables are evenly coated.
4. Season with salt and pepper to taste.
5. Spread the medley out in a single layer on a baking sheet lined with parchment paper.
6. Roast for 25-30 minutes or until the vegetables are tender and lightly caramelized.
Cooking Time: 25-30 minutes
Quinoa and Black Bean Stuffed Peppers
This recipe combines the nutty flavor of quinoa with the savory taste of black beans, all wrapped up in a vibrant bell pepper. It’s a healthy and flavorful meal perfect for a weeknight dinner or special occasion.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked quinoa
– 1 cup cooked black beans
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the peppers and remove seeds and membranes.
3. In a large bowl, mix together quinoa, black beans, onion, garlic, cumin, paprika, salt, and pepper.
4. Stuff each pepper with the quinoa mixture, filling to the top.
5. Drizzle with olive oil and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 15-20 minutes or until peppers are tender.
Cooking Time: 45-50 minutes
Instant Pot Lentil Curry
This recipe yields a rich and aromatic curry that’s perfect for a weeknight dinner or special occasion. With minimal prep time, you’ll have a delicious and nutritious meal ready in no time.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14 oz) diced tomatoes
– 2 cups vegetable broth
– 1 tsp ground cumin
– 1 tsp curry powder
– 1/2 tsp turmeric
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Press the “Saute” button on the Instant Pot and heat the pot until hot.
2. Add onions, garlic, and red bell pepper; cook until the vegetables are tender, about 5 minutes.
3. Add lentils, diced tomatoes, vegetable broth, cumin, curry powder, turmeric, salt, and pepper. Stir to combine.
4. Close the lid and set the valve to “Sealing”. Press the “Manual” or “Pressure Cook” button and set the cooking time to 10 minutes at high pressure.
5. Let the pressure release naturally for 5 minutes before quick-releasing any remaining pressure.
6. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 15-20 minutes
Spinach and Mushroom Vegan Lasagna
Elevate your pasta game with this flavorful and nutritious vegan lasagna recipe, packed with sautéed spinach and mushrooms.
Ingredients:
– 8-10 lasagna noodles
– 1 cup fresh spinach leaves
– 1 cup sliced mushrooms (such as cremini or shiitake)
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup marinara sauce (homemade or store-bought)
– 1 cup vegan ricotta cheese (see note)
– 1 cup nutritional yeast
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook lasagna noodles according to package instructions. Drain and set aside.
3. In a large skillet, sauté mushrooms, onion, and garlic until tender. Add spinach and cook until wilted.
4. In a separate saucepan, heat marinara sauce over low heat.
5. In a 9×13-inch baking dish, create layers: noodles, mushroom-spinach mixture, marinara sauce, and vegan ricotta cheese (mixing with nutritional yeast). Repeat for 2-3 layers, ending with a layer of noodles on top.
6. Cover with aluminum foil and bake for 30 minutes. Remove foil and bake an additional 10-15 minutes, or until golden brown.
Cooking Time: 40-45 minutes
Sweet Potato and Kale Stew
Warm up with this comforting stew that combines the natural sweetness of sweet potatoes with the earthy flavor of kale. This recipe is perfect for a chilly winter evening.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 bunch of kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– 4 cups vegetable broth
– 1/2 cup water
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the diced sweet potatoes, chopped kale, cumin, smoked paprika (if using), salt, and pepper. Cook for 5 minutes, stirring occasionally.
5. Pour in the vegetable broth and water, then bring to a simmer.
6. Reduce heat to low and let stew cook for 20-25 minutes or until the sweet potatoes are tender.
Cooking Time: 20-25 minutes
Baked Falafel with Tahini Dressing
Experience the authentic flavors of the Middle East with this simple and delicious recipe for baked falafel paired with a creamy tahini dressing.
Ingredients:
For the falafel:
– 1 cup cooked chickpeas
– 1/2 cup chopped parsley
– 1/4 cup chopped cilantro
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon baking powder
– Salt and pepper to taste
– 1/4 cup olive oil
For the tahini dressing:
– 1/2 cup tahini
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup water
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a food processor, combine chickpeas, parsley, cilantro, garlic, lemon juice, baking powder, salt, and pepper. Process until coarsely chopped.
3. Using your hands, shape the mixture into small patties.
4. Place falafel on a baking sheet lined with parchment paper. Drizzle with olive oil.
5. Bake for 20-25 minutes or until golden brown.
6. Meanwhile, whisk together tahini, lemon juice, water, and garlic in a bowl.
7. Serve warm falafel with tahini dressing.
Cooking Time: 20-25 minutes
Mexican Rice and Beans Bowl
A flavorful and nutritious bowl filled with sautéed rice, beans, and spices, perfect for a quick weeknight dinner or lunch. This recipe serves 4-6 people.
Ingredients:
– 1 cup uncooked white rice
– 2 cups water
– 1 can black beans, drained and rinsed
– 1 small onion, diced
– 1 red bell pepper, diced
– 1 clove garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional toppings: diced tomatoes, shredded cheese, avocado, sour cream
Instructions:
1. Rinse the rice in a fine-mesh strainer and cook according to package instructions.
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and bell pepper; cook until tender, about 5 minutes.
3. Add the garlic, cumin, salt, and pepper to the skillet. Cook for 1 minute.
4. Stir in the cooked rice and black beans. Cook for an additional 2-3 minutes or until heated through.
5. Serve hot, topped with your desired toppings.
Cooking Time: 20-25 minutes
Oatmeal Banana Pancakes
Start your day with a delicious and nutritious breakfast that combines the comfort of oatmeal with the sweetness of bananas. These fluffy pancakes are perfect for a cozy morning treat.
Ingredients:
– 1 ripe banana, mashed
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 2 tablespoons sugar
– 1/4 teaspoon baking powder
– 1/2 teaspoon salt
– 1 large egg
– 1 tablespoon milk
– Butter or oil for greasing the pan
Instructions:
1. In a bowl, whisk together oats, flour, sugar, baking powder, and salt.
2. Add mashed banana, egg, and milk to the dry mixture. Whisk until smooth.
3. Heat a non-stick skillet or griddle over medium heat. Grease with butter or oil.
4. Drop batter by 1/4 cupfuls onto the pan.
5. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
6. Flip pancakes and cook for another 1-2 minutes, until golden brown.
Cooking Time: 10-12 minutes (depending on pancake size)
Easy Chickpea Salad Wraps
Easy Chickpea Salad Wraps
A flavorful and healthy wrap filled with chickpeas, vegetables, and tangy dressing – perfect for a quick lunch or dinner!
Ingredients:
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1/2 cup chopped cucumber
– 1/4 cup diced red bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons hummus
– 1 tablespoon lemon juice
– Salt and pepper, to taste
– 4 large tortilla wraps (whole wheat or your preferred type)
– Optional: shredded carrot, sliced avocado, or crumbled feta cheese for added texture
Instructions:
1. In a medium bowl, combine chickpeas, cucumber, bell pepper, and parsley.
2. In a small bowl, whisk together hummus and lemon juice.
3. Pour the dressing over the chickpea mixture; toss to coat.
4. Lay a tortilla wrap flat on a surface.
5. Spoon about 1/2 cup of the chickpea salad onto the center of the wrap.
6. Fold the bottom half of the wrap up, then fold in the sides and roll into a neat bundle.
7. Repeat with remaining ingredients. Serve immediately or store in an airtight container for up to 24 hours.
Cooking Time: 5 minutes
The Perfect McDougall-Compliant Veggie Burger
This recipe satisfies your cravings while staying within the guidelines of Dr. John McDougall’s plant-based diet. With a medley of wholesome ingredients, you’ll enjoy a flavorful and nutritious veggie burger that’s perfect for any meal.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup rolled oats
– 1/4 cup finely chopped mushrooms
– 1/4 cup grated carrot
– 1 tablespoon tomato paste
– 1 teaspoon smoked paprika
– Salt and pepper to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a large bowl, mash the black beans using a fork or potato masher.
3. Add oats, mushrooms, carrot, tomato paste, smoked paprika, salt, and pepper to the bowl. Mix well until combined.
4. Using your hands, shape the mixture into 2-3 patties, depending on desired size.
5. Brush the tops with olive oil and cook for 4-5 minutes per side, or until golden brown.
Cooking Time: Approximately 10-12 minutes
Enjoy your delicious McDougall-compliant veggie burger!
Summer Garden Ratatouille
A vibrant and flavorful summer side dish that showcases the best of the season’s produce. This ratatouille recipe is perfect for warm weather gatherings, whether it’s a backyard BBQ or an al fresco dinner party.
Ingredients:
– 2 large eggplants, sliced into 1/4-inch thick rounds
– 2 large zucchinis, sliced into 1/4-inch thick rounds
– 1 red bell pepper, seeded and sliced into 1-inch pieces
– 1 can of diced tomatoes (14.5 oz)
– 3 cloves of garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil leaves for garnish (optional)
Instructions:
1. Preheat your oven to 375°F (190°C).
2. In a large bowl, toss together the eggplant, zucchini, and red bell pepper.
3. Drizzle with olive oil and sprinkle with salt and pepper. Toss again to combine.
4. Spread the vegetables on a baking sheet in a single layer.
5. Roast for 30-40 minutes, or until the vegetables are tender and lightly caramelized.
6. Add the minced garlic and canned diced tomatoes to the roasted vegetables. Stir to combine.
7. Season with salt and pepper to taste.
8. Serve warm, garnished with fresh basil leaves if desired.
Cooking Time: 30-40 minutes
Oil-Free Garlic Mashed Potatoes
Transform your mashed potatoes into a savory delight with this simple recipe that replaces oil with flavorful garlic and herbs. Perfect for a quick weeknight dinner or as a side dish for special occasions.
Ingredients:
– 3-4 large potatoes, peeled and chopped into 1-inch cubes
– 2 cloves of garlic, minced
– 1/2 cup non-dairy milk (such as almond or soy milk)
– Salt, to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Place the potato cubes in a large pot and add enough cold water to cover them. Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 15-20 minutes, or until the potatoes are tender when pierced with a fork.
2. Drain the potatoes and return them to the pot. Add the minced garlic, non-dairy milk, salt, and chopped parsley (if using).
3. Mash the potatoes with a potato masher or a fork until they’re smooth and creamy.
Cooking Time: 20-25 minutes
Hearty Split Pea Soup
Warm up with this comforting and nutritious split pea soup, perfect for a chilly day or a pick-me-up anytime. This classic recipe is easy to make and packed with protein, fiber, and vitamins.
Ingredients:
– 1 cup dried split peas (green or yellow)
– 2 tablespoons olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 cups vegetable broth
– 2 cups water
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic and cook for an additional minute.
3. Add the split peas, broth, water, and thyme. Bring to a boil, then reduce the heat and simmer for 30-40 minutes or until the peas are tender.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 45-50 minutes
Baked Apple Cinnamon Oatmeal
Start your day with a deliciously comforting bowl of baked oatmeal infused with the sweetness of apples and warmth of cinnamon. This easy-to-make recipe is perfect for a chilly morning or a cozy afternoon treat.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup milk
– 1/4 cup diced apple (such as Granny Smith)
– 1 tablespoon brown sugar
– 1 teaspoon ground cinnamon
– 1/4 teaspoon salt
– 1 large egg
– 1 tablespoon butter, melted
– Optional: chopped walnuts or pecans for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a medium bowl, combine oats, milk, apple, brown sugar, cinnamon, and salt. Stir until well combined.
3. Beat in the egg until smooth.
4. Pour the mixture into a 6-inch baking dish or ramekin.
5. Drizzle with melted butter.
6. Bake for 25-30 minutes, or until set and lightly golden brown.
7. Serve warm, topped with chopped nuts if desired.
Cooking Time: 25-30 minutes
Servings: 1
Stir-Fried Tofu with Broccoli and Rice
This classic Chinese-inspired dish is a staple of any quick and easy meal. With its tender tofu, crisp broccoli, and flavorful sauce, it’s sure to become a favorite.
Ingredients:
– 1 block firm tofu, drained and cut into small cubes
– 2 cups broccoli florets
– 1 cup cooked white or brown rice
– 2 tablespoons vegetable oil
– 2 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon oyster sauce (optional)
– Salt and pepper to taste
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add tofu and cook until golden brown on all sides, about 3-4 minutes. Remove from pan and set aside.
3. In the same pan, add remaining 1 tablespoon of oil. Add garlic and stir-fry for 30 seconds.
4. Add broccoli to the pan and stir-fry until tender, about 2-3 minutes.
5. Add cooked rice to the pan, stirring to combine with broccoli and garlic.
6. Return tofu to the pan and add soy sauce and oyster sauce (if using). Stir-fry for an additional minute.
7. Season with salt and pepper to taste. Serve hot.
Cooking Time: 15-20 minutes
Three-Bean Chili with Cornbread
This classic comfort food combination is a staple of American cuisine. This recipe brings together the rich flavors of three types of beans, tender ground beef, and savory spices in a hearty chili, served alongside a warm and crumbly cornbread.
Ingredients:
For the Chili:
– 1 lb ground beef
– 1 large onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 1 can (15 oz) kidney beans, drained and rinsed
– 1 can (15 oz) black beans, drained and rinsed
– 1 can (15 oz) pinto beans, drained and rinsed
– 2 tbsp chili powder
– 1 tsp ground cumin
– Salt and pepper to taste
For the Cornbread:
– 1 cup all-purpose flour
– 1/2 cup yellow cornmeal
– 1/2 cup granulated sugar
– 2 tsp baking powder
– 1/4 tsp salt
– 1/2 cup milk
– 1 large egg
– 2 tbsp butter, melted
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cook ground beef in a large pot over medium-high heat until browned, breaking into small pieces as it cooks.
3. Add onion, garlic, and red bell pepper; cook until vegetables are tender.
4. Stir in chili powder, cumin, salt, and pepper.
5. Add canned tomatoes, kidney beans, black beans, and pinto beans; bring to a simmer.
6. Prepare cornbread according to package instructions or make from scratch using the ingredients listed above.
7. Serve warm.
Cooking Time: 45 minutes (30 minutes for chili, 15 minutes for cornbread)
Vegan Banana Walnut Bread
This vegan banana walnut bread is a delicious and healthy treat that’s perfect for breakfast or a snack. Made with ripe bananas, crunchy walnuts, and a hint of cinnamon, this loaf is sure to please even the most discerning palate.
Ingredients:
– 3 large ripe bananas, mashed
– 1 cup all-purpose flour
– 1/2 cup rolled oats
– 1/2 cup chopped walnuts
– 1 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 cup maple syrup
– 1/2 cup non-dairy milk (such as almond or soy milk)
– 1 tablespoon apple cider vinegar
Instructions:
1. Preheat oven to 350°F (180°C). Grease a 9×5-inch loaf pan.
2. In a large mixing bowl, combine flour, oats, walnuts, baking powder, salt, and cinnamon.
3. In a separate bowl, whisk together mashed bananas, maple syrup, non-dairy milk, and apple cider vinegar.
4. Add wet ingredients to dry ingredients and mix until just combined.
5. Pour batter into prepared loaf pan and bake for 45-50 minutes or until a toothpick comes out clean.
6. Let cool on wire rack before slicing and serving.
Cooking Time: 45-50 minutes
Summary
Discover 18 delicious and hearty plant-based recipes from McDougall that are perfect for enthusiasts. From creamy soups to savory stews, and sweet treats to satisfying bowls, this collection has something for everyone. Recipes include Creamy Potato and Leek Soup, Oil-Free Roasted Vegetable Medley, Quinoa and Black Bean Stuffed Peppers, Instant Pot Lentil Curry, and many more. Whether you’re a vegan or just looking to add more plant-based meals to your diet, these recipes are sure to please even the pickiest eaters. So go ahead and get cooking with McDougall’s delicious and easy-to-make plant-based dishes!
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