As a plant-based enthusiast, you’re always on the lookout for delicious and easy-to-make recipes to spice up your meals. John McDougall’s plant-based cookbook is a treasure trove of tasty dishes that are not only good for you but also kind to the planet. In this article, we’ll take a closer look at 20 mouth-watering McDougall recipes that are sure to become staples in your kitchen. From hearty lentil loaves and stuffed bell peppers to creamy chowders and sweet potato chilies, these dishes prove that plant-based eating can be both flavorful and satisfying.
In the following pages, we’ll dive into each of these recipes, exploring the ingredients, cooking methods, and tips for making them a success. Whether you’re a seasoned vegan or just starting out on your plant-based journey, these McDougall recipes are sure to inspire you to get cooking and enjoy a world of flavors.
McDougall’s Famous Lentil Loaf
McDougall’s Famous Lentil Loaf: A Hearty Plant-Based Classic
This iconic lentil loaf recipe has been a staple of McDougall’s for decades, and for good reason. With its rich flavor and satisfying texture, it’s the perfect centerpiece for any meal.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1/2 cup rolled oats
– 1/2 cup chopped onion
– 1/4 cup tomato paste
– 2 cloves garlic, minced
– 1 teaspoon dried thyme
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup vegetable oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large mixing bowl, combine lentils, oats, onion, tomato paste, garlic, thyme, salt, and pepper.
3. Mix well until all ingredients are fully incorporated.
4. Add the vegetable oil and mix until the mixture forms a cohesive loaf shape.
5. Place the loaf in a 9×5-inch loaf pan and bake for 45-50 minutes, or until the edges are lightly browned.
Cooking Time: 45-50 minutes
Oil-Free Garlic Mashed Potatoes
Enjoy the rich flavors of garlic mashed potatoes without the added calories from oil. This recipe uses roasted garlic and chicken broth to create a creamy, delicious side dish.
Ingredients:
– 3-4 large potatoes, peeled and chopped into 1-inch cubes
– 2 heads of garlic, roasted (see note)
– 1/2 cup chicken broth
– 1 tablespoon lemon juice
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 400°F (200°C). Wrap the garlic heads in foil and roast for 30-40 minutes, or until tender.
2. Boil the chopped potatoes in salted water until tender, about 15-20 minutes. Drain and return to pot.
3. Add roasted garlic, chicken broth, lemon juice, salt, and pepper to the potatoes. Mash with a potato masher or fork until smooth and creamy.
4. Serve hot.
Cooking Time: 45-50 minutes
Quick Black Bean and Rice Burritos
Get a delicious meal on the go with these flavorful burritos, packed with nutritious black beans and fluffy rice.
Ingredients:
– 1 cup cooked black beans
– 2 cups cooked white rice
– 1 tablespoon olive oil
– 1 small onion, diced
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
– 4-6 whole wheat tortillas
– Optional toppings: shredded cheese, diced tomatoes, avocado
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the cooked black beans, cumin, salt, and pepper.
5. Cook for 2-3 minutes or until heated through.
6. Warm the tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Spoon about 1/2 cup of the black bean mixture onto the center of each tortilla.
8. Top with cooked rice, shredded cheese, diced tomatoes, and avocado (if using).
9. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll into a tight burrito.
Cooking Time: 15-20 minutes
Stuffed Bell Peppers with Quinoa
A flavorful and nutritious vegetarian dish that’s perfect for a weeknight dinner or special occasion. This recipe combines the sweetness of bell peppers with the nutty flavor of quinoa and the savory taste of black beans.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Chopped fresh cilantro for garnish (optional)
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix cooked quinoa, black beans, onion, garlic, olive oil, cumin, salt, and pepper.
4. Stuff each bell pepper with the quinoa mixture, filling to the top.
5. Place the stuffed peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 10-15 minutes until peppers are tender.
Cooking Time: 40-45 minutes
Creamy Potato and Corn Chowder
Warm up with this comforting and flavorful chowder, perfect for a chilly evening or a cozy brunch. This recipe combines the natural sweetness of corn and potatoes with the creaminess of milk and butter.
Ingredients:
– 2 large potatoes, peeled and diced
– 1 cup frozen corn kernels
– 2 tablespoons unsalted butter
– 1 medium onion, chopped
– 2 cloves garlic, minced
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 cups chicken broth
– 1 cup milk
Instructions:
1. In a large pot, melt the butter over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, potatoes, corn, paprika, salt, and pepper. Cook for an additional 5 minutes, stirring occasionally.
3. Pour in the chicken broth and milk. Bring the mixture to a simmer.
4. Reduce heat to low and let chowder cook for 15-20 minutes or until the potatoes are tender.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20-25 minutes
Easy Spinach and Mushroom Pasta
Easy Spinach and Mushroom Pasta Recipe
This classic Italian-inspired dish is a simple yet flavorful meal that combines the earthy taste of mushrooms with the nutritional goodness of spinach. With just a few ingredients, you can whip up a delicious pasta dish in no time!
Ingredients:
– 8 oz. spaghetti
– 1 cup fresh spinach leaves
– 2 cups sliced cremini mushrooms
– 2 cloves garlic, minced
– 1/4 cup olive oil
– Salt and pepper to taste
– 1/4 cup grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to boil. Cook spaghetti according to package instructions until al dente.
2. In a separate pan, heat the olive oil over medium-high heat. Add garlic and sauté for 1-2 minutes until fragrant.
3. Add mushrooms to the pan and cook until they release their moisture and start browning (about 5 minutes).
4. Stir in spinach leaves and cook until wilted.
5. Drain cooked spaghetti and combine with mushroom-spinach mixture. Season with salt, pepper, and Parmesan cheese (if using).
6. Serve hot and enjoy!
Cooking Time: 20-25 minutes
Sweet Potato and Black Bean Chili
This hearty chili is a perfect blend of sweet and savory, packed with the nutrients of sweet potatoes and black beans. It’s a great option for a cold winter evening or a quick lunch.
Ingredients:
– 1 large sweet potato, peeled and diced
– 1 can (14.5 oz) black beans, drained and rinsed
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 can (14.5 oz) diced tomatoes
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper, to taste
– 1/4 cup water
Instructions:
1. In a large pot, sauté the onion, garlic, and red bell pepper over medium heat until tender.
2. Add the diced sweet potato, black beans, cumin, chili powder, salt, and pepper. Cook for 5 minutes.
3. Stir in the diced tomatoes and water. Bring to a simmer.
4. Reduce heat to low and let cook for 20-25 minutes or until the sweet potatoes are tender.
Cooking Time: 25-30 minutes
Baked Falafel with Tahini Sauce
Experience the flavors of the Middle East with this easy-to-make baked falafel recipe, served with a creamy and tangy tahini sauce.
Ingredients:
For the falafel:
– 1 cup cooked chickpeas
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped scallions (green onions)
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 egg, lightly beaten
– 1 tablespoon olive oil
For the tahini sauce:
– 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 large bowl, mash the chickpeas using a fork or a potato masher.
3. Add parsley, scallions, garlic, lemon juice, cumin, paprika, salt, and pepper to the bowl. Mix well.
4. Beat in the egg and mix until a dough forms.
5. Shape into 8-10 patties and place on a baking sheet lined with parchment paper. Drizzle with olive oil.
6. Bake for 20-25 minutes or until golden brown.
7. Meanwhile, combine tahini, lemon juice, water, garlic, salt, and pepper in a bowl. Mix until smooth.
8. Serve the baked falafel with tahini sauce.
Cooking Time: 20-25 minutes
Vegan Shepherd’s Pie with Lentils
A hearty, comforting dish perfect for a chilly evening or a satisfying lunch. This vegan twist on the classic shepherd’s pie uses lentils instead of ground meat and is packed with flavor.
Ingredients:
– 1 cup cooked lentils
– 1 onion, diced
– 2 cloves garlic, minced
– 1 cup frozen mixed vegetables (such as peas, carrots, and corn)
– 1 teaspoon tomato paste
– 1 tablespoon olive oil
– 1 teaspoon dried thyme
– Salt and pepper to taste
– 1 cup vegan mashed potatoes
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large pan, sauté onion and garlic until softened.
3. Add lentils, mixed vegetables, tomato paste, and thyme. Season with salt and pepper.
4. Transfer the mixture to a 9×13 inch baking dish.
5. Spread mashed potatoes over the top of the lentil mixture.
6. Bake for 25-30 minutes or until the potatoes are golden brown.
Cooking Time: 25-30 minutes
Oil-Free Roasted Vegetable Medley
This recipe showcases the natural sweetness of roasted vegetables without adding any extra oil. With a few simple ingredients and steps, you can create a delicious and nutritious side dish that pairs well with a variety of meals.
Ingredients:
– 2-3 mixed vegetables (such as broccoli, cauliflower, carrots, Brussels sprouts, sweet potatoes, or your favorite combination)
– Salt and pepper to taste
– Optional: lemon juice, garlic powder, or paprika for added flavor
Instructions:
1. Preheat your oven to 425°F (220°C).
2. Cut the vegetables into bite-sized pieces.
3. Place the vegetables in a single layer on a baking sheet lined with parchment paper.
4. Sprinkle salt and pepper to taste.
5. Roast in the preheated oven for 20-25 minutes, or until the vegetables are tender and lightly caramelized.
6. Check on the vegetables halfway through cooking and shake the pan to ensure even roasting.
Cooking Time: 20-25 minutes
McDougall’s Classic Three-Bean Salad
This classic salad is a staple for any potluck or picnic, and it’s easy to make! With just a few simple ingredients, you’ll be enjoying this tasty and healthy side dish in no time.
Ingredients:
– 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
– 1/4 cup chopped fresh cilantro
– 2 tablespoons olive oil
– 2 tablespoons apple cider vinegar
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the kidney beans, black beans, and pinto beans.
2. In a small bowl, whisk together the olive oil, apple cider vinegar, Dijon mustard, salt, and pepper.
3. Pour the dressing over the bean mixture and stir until combined.
4. Stir in the chopped cilantro.
5. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
6. Serve chilled or at room temperature.
Cooking Time: 5 minutes (prep time only)
Simple Oatmeal Pancakes with Fruit
Start your day off right with these wholesome oatmeal pancakes, topped with a medley of fresh fruit and a drizzle of honey. This recipe is perfect for a quick breakfast or brunch that’s both nutritious and delicious.
Ingredients:
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup milk
– 1 large egg
– 2 tablespoons honey
– Fresh fruit of your choice (e.g. blueberries, strawberries, bananas)
Instructions:
1. In a bowl, whisk together oats, flour, baking powder, and salt.
2. In a separate bowl, mix together milk, egg, and honey.
3. Add the wet ingredients to the dry ingredients and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop batter by 1/4 cupfuls onto the skillet.
6. Cook for 2-3 minutes, until bubbles appear on surface and edges start to dry.
7. Flip and cook for an additional 1-2 minutes, until golden brown.
8. Serve with fresh fruit and a drizzle of honey.
Cooking Time: 15-20 minutes
Curried Chickpea and Spinach Stew
A flavorful and nutritious vegetarian stew that combines the creamy texture of chickpeas with the earthy taste of spinach, all wrapped up in a warm and aromatic curry sauce.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1/2 teaspoon paprika
– 1 can diced tomatoes (14.5 oz)
– 1 cup vegetable broth
– Salt and pepper, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Heat oil in a large pot over medium heat.
2. Add onion and cook until softened, about 3-4 minutes.
3. Add garlic, cumin, curry powder, turmeric, and paprika. Cook for 1 minute, stirring constantly.
4. Add chickpeas, diced tomatoes, and vegetable broth. Bring to a simmer.
5. Reduce heat to low and let stew cook for 20-25 minutes or until the flavors have melded together.
6. Stir in spinach leaves and season with salt and pepper to taste.
7. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 30-35 minutes
Whole Wheat Pizza with Veggie Toppings
Transform your pizza game with this simple and flavorful recipe featuring whole wheat crust and an array of colorful vegetables!
Ingredients:
– 1 1/2 cups whole wheat flour
– 1/4 cup warm water
– 1 teaspoon active dry yeast
– 1 tablespoon olive oil
– Salt, to taste
– Toppings:
+ 1 cup cherry tomatoes, halved
+ 1 cup sliced bell peppers (any color)
+ 1 cup sliced mushrooms
+ 1/2 cup chopped fresh basil
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a large bowl, combine flour, yeast, and salt.
3. Gradually add warm water and mix until a dough forms.
4. Knead for 5-7 minutes until smooth.
5. Roll out the dough into a circle or rectangle shape.
6. Place on a baking sheet lined with parchment paper.
7. Top with cherry tomatoes, bell peppers, mushrooms, and basil.
8. Drizzle with olive oil and season with salt to taste.
9. Bake for 15-20 minutes until crust is golden brown.
Cooking Time: 15-20 minutes
Zucchini and Tomato Stir-Fry
This quick and flavorful stir-fry is a perfect summer side dish or light lunch option, packed with the nutrients of zucchini and tomatoes. With minimal preparation and cooking time, you can enjoy this tasty treat in no time!
Ingredients:
– 2 medium-sized zucchinis, sliced into thin strips
– 1 large tomato, diced
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: your favorite stir-fry sauce or soy sauce
Instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the zucchini and cook for 3-4 minutes, until slightly tender.
3. Add the onion and garlic; stir-fry for another 2 minutes, until the onion is translucent.
4. Add the diced tomato and stir-fry for an additional 2-3 minutes, until the vegetables are well combined and cooked through.
5. Season with salt and pepper to taste. If desired, add your favorite stir-fry sauce or soy sauce.
Cooking Time: 10-12 minutes
Homemade Hummus with Fresh Veggies
Elevate your snacking game with this simple recipe that combines the classic chickpea dip with fresh veggies for a nutritious and tasty treat. Perfect for any time of day, this homemade hummus is ready in no time!
Ingredients:
– 1 cup dried chickpeas, soaked overnight and drained
– 2 cloves garlic, minced
– 1/4 cup lemon juice
– 1/4 cup tahini
– 1/2 teaspoon salt
– 3 tablespoons olive oil
– Fresh veggies (carrots, cucumbers, bell peppers, etc.) for serving
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender or food processor, combine the chickpeas, garlic, lemon juice, tahini, salt, and 1 tablespoon of olive oil.
3. Blend until smooth and creamy, adding more olive oil as needed to achieve desired consistency.
4. Transfer the hummus to a serving bowl and garnish with fresh veggies.
5. Serve immediately and enjoy!
Cooking Time: None! Just blend and serve.
Banana Walnut Muffins (Oil-Free)
Wholesome treats that combine the natural sweetness of bananas with the crunch of walnuts, perfect for a quick breakfast or snack.
Ingredients:
– 3 ripe bananas, mashed
– 1 1/2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1/4 teaspoon salt
– 1/2 cup chopped walnuts
– 2 large eggs
– 1 teaspoon vanilla extract
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, sugar, baking powder, and salt.
3. In a large bowl, combine mashed bananas, eggs, and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Do not overmix.
5. Fold in chopped walnuts.
6. Divide batter evenly among muffin cups.
7. Bake for 20-22 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Cooking Time: 20-22 minutes
Mexican-Style Stuffed Sweet Potatoes
This recipe combines the natural sweetness of sweet potatoes with the bold flavors of Mexico, perfect for a flavorful and nutritious meal.
Ingredients:
– 4 large sweet potatoes
– 1/2 cup black beans, cooked and mashed
– 1/4 cup diced onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Optional: shredded cheese (Monterey Jack or Cheddar), chopped cilantro, sour cream
Instructions:
1. Preheat oven to 400°F (200°C).
2. Bake the sweet potatoes for 45-50 minutes, or until tender.
3. Meanwhile, heat the olive oil in a skillet over medium-high heat. Add the onion and cook until translucent, about 5 minutes.
4. Stir in the garlic, cumin, paprika, salt, and pepper. Cook for an additional minute.
5. Fluff the cooked sweet potatoes with a fork, then top each with the black bean mixture, followed by any desired optional toppings.
6. Serve warm and enjoy!
Cooking Time: 45-50 minutes
McDougall’s Creamy Broccoli Soup
This comforting soup is a perfect blend of healthy and flavorful, making it a great option for a quick lunch or dinner. With just a few simple ingredients and steps, you can create a delicious and nutritious meal.
Ingredients:
– 2 cups broccoli florets
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 tablespoons olive oil
– 1 cup vegetable broth
– 1/2 cup non-dairy milk (such as soy or almond)
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, sauté the onion and garlic in olive oil until softened.
2. Add broccoli and vegetable broth; bring to a boil, then reduce heat and simmer for 10-12 minutes or until broccoli is tender.
3. Use an immersion blender (or transfer soup to a blender) to puree until smooth.
4. Stir in non-dairy milk and thyme; season with salt and pepper as needed.
5. Serve hot, garnished with chopped fresh herbs if desired.
Cooking Time: 20-22 minutes
Apple Cinnamon Oatmeal Breakfast Bowl
Start your day with a warm and comforting bowl of apple cinnamon oatmeal that’s packed with nutritious ingredients and delicious flavor.
Ingredients:
– 1/2 cup rolled oats
– 1/2 cup water or milk
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– 1/2 diced apple (such as Granny Smith or Gala)
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer over medium heat.
2. Add the oats, honey, and cinnamon. Stir until combined.
3. Reduce heat to low and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and the mixture is creamy.
4. Add the diced apple and salt. Stir to combine.
5. Cook for an additional 1-2 minutes, or until the apples are tender.
6. Serve hot in a bowl and enjoy!
Cooking Time: 10-12 minutes
Summary
Get ready to indulge in plant-based cuisine with these 20 delicious McDougall recipes! From classic comfort foods like Vegan Shepherd’s Pie and Creamy Broccoli Soup, to international inspirations like Mexican-Style Stuffed Sweet Potatoes and Curried Chickpea and Spinach Stew. You’ll also find tasty twists on old favorites, such as Oil-Free Garlic Mashed Potatoes and Banana Walnut Muffins (Oil-Free). These recipes are perfect for a quick weeknight dinner or a special occasion. Try McDougall’s Famous Lentil Loaf, Stuffed Bell Peppers with Quinoa, or Sweet Potato and Black Bean Chili – the possibilities are endless!
