Are you looking to spice up your plant-based eating routine? Look no further than Dr. John McDougall’s delicious and easy-to-make recipes! With over 50 years of experience in the field, Dr. McDougall has perfected a range of mouth-watering dishes that are not only good for you, but also incredibly tasty.
In this article, we’ll be sharing 18 of our favorite McDougall recipes, from classic comfort foods to international-inspired dishes. Whether you’re a seasoned vegan or just starting out on your plant-based journey, these recipes are sure to become quick favorites in your household. From hearty stews and casseroles to quick and easy soups and salads, we’ve got you covered.
In the following pages, we’ll dive into some of Dr. McDougall’s most beloved recipes, including his famous oil-free hash browns, a lentil and rice casserole that’s perfect for a weeknight dinner, and even a vegan take on traditional spaghetti with marinara sauce.
McDougall’s Famous Oil-Free Hash Browns
McDougall’s Famous Oil-Free Hash Browns: A Delicious and Healthy Side Dish!
These crispy and flavorful hash browns are a staple in many health-conscious households, and for good reason. By skipping the oil and using a clever technique, you can achieve that perfect texture without sacrificing taste or nutrition.
Ingredients:
– 2-3 large Russet potatoes, peeled
– 1/4 cup water
– 1 tablespoon apple cider vinegar
– Salt to taste
Instructions:
1. Grate the potatoes using a box grater or food processor with the shredding attachment.
2. In a large bowl, combine the grated potatoes, water, and apple cider vinegar. Let it sit for 5-7 minutes, allowing the excess moisture to escape.
3. Preheat your oven to 400°F (200°C).
4. Line a baking sheet with parchment paper or a silicone mat. Place the potato mixture on the prepared sheet in an even layer.
5. Bake for 20-25 minutes, or until the hash browns are golden brown and crispy.
Cooking Time: 20-25 minutes
Enjoy your oil-free hash browns as a side dish or use them to top your favorite breakfast or brunch creations!
Mary McDougall’s Lentil and Rice Casserole
A hearty, one-pot meal that combines the comfort of lentils with the simplicity of rice, this casserole is perfect for a weeknight dinner.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups cooked white rice (cooled)
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 can diced tomatoes (14.5 oz)
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F.
2. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Stir in the lentils, cooked rice, diced tomatoes, cumin, smoked paprika, salt, and pepper. Cook for 2-3 minutes, allowing flavors to meld.
5. Transfer the mixture to a 9×13 inch baking dish and cover with aluminum foil.
6. Bake for 30-35 minutes or until the lentils are tender.
Cooking Time: 35-40 minutes
Quick and Easy McDougall Black Bean Soup
This hearty soup is a staple of plant-based cuisine, packed with fiber-rich black beans, aromatic spices, and a hint of smoky flavor. Whip up this comforting pot in no time for a nutritious meal that’s as easy as it is delicious!
Ingredients:
– 1 can black beans, drained and rinsed
– 2 cups vegetable broth
– 1 onion, chopped
– 3 cloves garlic, minced
– 1 red bell pepper, diced
– 1 tsp cumin
– 1 tsp smoked paprika (optional)
– Salt and pepper to taste
– Fresh cilantro for garnish (optional)
Instructions:
1. In a large pot, sauté the onion, garlic, and red bell pepper in a little water until tender.
2. Add the black beans, vegetable broth, cumin, smoked paprika (if using), salt, and pepper.
3. Bring to a simmer and cook for 20-25 minutes or until the flavors have melded together.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with fresh cilantro if desired.
Cooking Time: 20-25 minutes
McDougall-Friendly Mashed Potatoes with Gravy
This recipe provides a delicious and healthy twist on traditional mashed potatoes, perfect for McDougall’s followers. This dish is not only tasty but also easy to make and packed with nutritious ingredients.
Ingredients:
– 3-4 large Russet or Idaho potatoes, peeled and chopped into 1-inch cubes
– 1/2 cup unsweetened almond milk or other non-dairy milk
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: 2 tablespoons nutritional yeast (for a cheesy flavor)
Instructions:
1. Boil the potatoes in salted water until tender, about 15-20 minutes.
2. Drain the potatoes and return them to the pot with the almond milk, olive oil, onion, garlic, salt, and pepper.
3. Mash the potatoes with a potato masher or a fork until smooth.
4. Taste and adjust seasoning as needed.
5. For the gravy, combine 1/4 cup chicken broth or vegetable broth with 2 tablespoons all-purpose flour in a small bowl. Whisk until smooth.
6. Gradually add the broth mixture to the mashed potatoes, whisking until well combined.
Cooking Time: About 30-40 minutes
Oil-Free McDougall Pancakes with Maple Syrup
Start your day with a delicious and healthy breakfast that’s free from oil and packed with fiber and nutrients.
Ingredients:
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup maple syrup
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 cup non-dairy milk (such as almond or soy milk)
– 1 large egg
Instructions:
1. In a large bowl, whisk together oats, flour, and baking powder.
2. In a separate bowl, whisk together maple syrup, non-dairy milk, and egg.
3. Pour the wet ingredients into the dry ingredients and stir until just combined. The batter should still be slightly lumpy.
4. Heat a non-stick skillet or griddle over medium heat.
5. Drop the batter by 1/4 cupfuls onto the skillet.
6. Cook for 2-3 minutes, until bubbles appear on the surface and the edges start to dry.
7. Flip the pancakes and cook for another 1-2 minutes, until golden brown.
Cooking Time: 8-10 minutes
Dr. McDougall’s Right Foods Vegan Tortilla Soup
Warm up with a deliciously comforting bowl of vegan tortilla soup, packed with nutritious ingredients and bold flavors. This recipe is a perfect blend of Mexican-inspired spices and plant-based goodness.
Ingredients:
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 can (14.5 oz) diced tomatoes
– 2 cups vegetable broth
– 1/2 cup frozen corn kernels
– 1/4 cup chopped fresh cilantro
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper, to taste
– 6-8 vegan tortilla chips (crushed or torn)
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion, garlic, and bell pepper; cook until tender, about 5 minutes.
3. Stir in the diced tomatoes, vegetable broth, corn kernels, cumin, paprika, salt, and pepper.
4. Bring to a simmer and let cook for 10-12 minutes or until flavors have melded together.
5. Serve hot, topped with crushed tortilla chips and fresh cilantro.
Cooking Time: 20-22 minutes
McDougall-Style Stuffed Bell Peppers
A classic vegan recipe that’s easy to make and packed with flavor! This dish is perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked brown rice
– 1 cup black beans, drained and rinsed
– 1/2 cup chopped onion
– 1/2 cup chopped mushrooms
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– Optional: Chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a large bowl, mix together cooked rice, black beans, onion, mushrooms, olive oil, cumin, paprika, salt, and pepper.
4. Stuff each bell pepper with the rice mixture, filling to the top.
5. Place peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake for an additional 15-20 minutes, until peppers are tender.
Cooking Time: 45-50 minutes
Mary’s Oil-Free Hummus Wrap
A delicious and healthy snack that’s perfect for a quick pick-me-up or as part of a satisfying lunch. This recipe is free from oil, making it an excellent option for those looking to reduce their fat intake.
Ingredients:
– 1 cup cooked chickpeas
– 1/4 cup lemon juice
– 1/4 cup garlic puree (or 2 cloves minced garlic)
– 1/2 teaspoon salt
– 3 tablespoons tahini
– 2 tablespoons water
– 4-6 whole wheat wraps
– Optional: chopped parsley, paprika, or other herbs for garnish
Instructions:
1. Drain and rinse the chickpeas.
2. In a blender, combine chickpeas, lemon juice, garlic puree (or minced garlic), salt, and tahini.
3. Blend on high speed until smooth and creamy, adding water as needed to achieve desired consistency.
4. Spread about 2 tablespoons of hummus onto each wrap.
5. Add your favorite toppings, such as chopped parsley or paprika.
6. Serve immediately and enjoy!
Cooking Time: 10-15 minutes (prep time: 5 minutes, blending time: 5-10 minutes)
McDougall’s Hearty Vegetable Stew
This comforting and nutritious stew is perfect for a cozy night in. With a medley of vegetables and hearty legumes, this recipe is sure to warm your belly and your heart.
Ingredients:
– 1 tablespoon olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 potatoes, peeled and chopped
– 1 red bell pepper, chopped
– 1 can kidney beans, drained and rinsed
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until the onion is translucent (5 minutes).
3. Add the carrots, potatoes, and red bell pepper; cook for 5 minutes.
4. Add the kidney beans, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the vegetables are tender.
5. Season with salt and pepper to taste.
Cooking Time: 20-25 minutes
McDougall-Approved Three Bean Chili
This hearty, plant-based chili is a perfect blend of flavors and textures, featuring three types of beans, diced tomatoes, and aromatic spices. This recipe makes 6 servings and is McDougall-approved for its wholesome ingredients and nutritional benefits.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 can kidney beans, drained and rinsed
– 1 can pinto beans, drained and rinsed
– 2 tablespoons olive oil
– 1 onion, diced
– 3 cloves garlic, minced
– 2 cups chopped fresh tomatoes (or 1 can diced tomatoes)
– 1 teaspoon ground cumin
– 1 teaspoon chili powder
– 1/2 teaspoon paprika
– Salt and pepper to taste
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic; cook until softened, about 5 minutes.
3. Stir in the cumin, chili powder, and paprika; cook for 1 minute.
4. Add the black beans, kidney beans, pinto beans, and diced tomatoes; stir to combine.
5. Bring the mixture to a simmer and cook for 20-25 minutes or until heated through.
Cooking Time: 20-25 minutes
Oil-Free McDougall Breakfast Burrito
Start your day with a nutritious and filling breakfast burrito that’s free from added oils.
Ingredients:
• 1 cup cooked brown rice
• 1/2 cup black beans, cooked and mashed
• 1/2 cup diced bell peppers
• 1/4 cup chopped fresh cilantro
• 1 tablespoon lime juice
• 1 teaspoon ground cumin
• Salt to taste
• 2 large eggs, beaten
• 6-inch whole wheat tortilla
Instructions:
1. In a medium bowl, combine cooked brown rice, mashed black beans, diced bell peppers, chopped cilantro, lime juice, and cumin.
2. Add salt to taste, if desired.
3. In a separate bowl, whisk together beaten eggs.
4. Warm the whole wheat tortilla in the microwave for 10-15 seconds or until pliable.
5. Pour the egg mixture onto one half of the tortilla.
6. Spoon the rice and bean mixture on top of the eggs.
7. Fold the tortilla in half to enclose filling.
Cooking Time: 10 minutes
McDougall’s Creamy Potato Leek Soup
McDougall’s Creamy Potato Leek Soup Recipe
A comforting and creamy soup perfect for a chilly day, this recipe combines the natural sweetness of potatoes and leeks with the richness of cream.
Ingredients:
– 2 large leeks, white and light green parts only, thinly sliced
– 3-4 large potatoes, peeled and diced
– 2 tablespoons butter
– 1 onion, finely chopped
– 1 clove garlic, minced
– 1 cup heavy cream
– Salt and pepper to taste
– Fresh chives or parsley for garnish (optional)
Instructions:
1. In a large pot, melt the butter over medium heat. Add the sliced leeks and cook until tender, about 5-7 minutes.
2. Add the chopped onion and minced garlic; cook for an additional 2-3 minutes, until the onion is translucent.
3. Add the diced potatoes, salt, and pepper. Cook for 5 minutes, stirring occasionally.
4. Pour in the heavy cream and bring the mixture to a simmer.
5. Reduce heat to low and let soup simmer for 15-20 minutes, or until the potatoes are tender.
6. Taste and adjust seasoning as needed.
7. Serve hot, garnished with fresh chives or parsley if desired.
Cooking Time: 25-30 minutes
Mary’s No-Oil Garden Salad with Balsamic Dressing
A fresh and flavorful salad that’s perfect for any occasion, this recipe is a staple in many households. With its simple ingredients and easy preparation, you’ll be enjoying a delicious meal in no time!
Ingredients:
– 4 cups mixed greens (lettuce, spinach, arugula)
– 1 cup cherry tomatoes, halved
– 1 cup cucumber slices
– 1/2 cup red onion, thinly sliced
– 1/4 cup crumbled feta cheese (optional)
– 2 tbsp balsamic vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the mixed greens, cherry tomatoes, cucumber slices, and red onion.
2. Drizzle the balsamic vinegar over the salad and toss to coat.
3. Sprinkle feta cheese on top (if using).
4. Season with salt and pepper to taste.
5. Serve immediately.
Cooking Time: 10 minutes
McDougall’s Spaghetti with Marinara Sauce
A simple yet satisfying pasta dish that’s perfect for a weeknight dinner. This recipe is a staple in many Italian households, and our version is made with wholesome ingredients and no artificial preservatives.
Ingredients:
– 1 pound spaghetti
– 2 tablespoons olive oil
– 3 garlic cloves, minced
– 28-ounce can whole peeled tomatoes, crushed by hand
– 1 teaspoon dried oregano
– Salt and pepper, to taste
– Grated Parmesan cheese, for serving (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook spaghetti according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat olive oil over medium-low heat. Add minced garlic and cook, stirring occasionally, for 4-5 minutes or until fragrant.
3. Add crushed tomatoes, oregano, salt, and pepper to the skillet. Stir to combine. Bring sauce to a simmer and let cook for 10-15 minutes, stirring occasionally, while spaghetti cooks.
4. Combine cooked spaghetti with marinara sauce, adding some reserved pasta water if needed to achieve desired consistency.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Quick McDougall-Friendly Stir-Fry with Brown Rice
This recipe is a simplified and healthy take on traditional stir-fries, using brown rice as the base instead of refined carbohydrates. This meal is perfect for a quick weeknight dinner that’s both delicious and nutritious.
Ingredients:
– 1 cup cooked brown rice
– 1 tablespoon olive oil
– 1 small onion, sliced
– 2 cloves garlic, minced
– 1 cup mixed vegetables (such as bell peppers, carrots, broccoli)
– 1/4 cup chopped fresh cilantro
– Salt and pepper to taste
– 1 tablespoon soy sauce ( McDougall-friendly option: use tamari or nama shoyu)
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the sliced onion and cook for 3-4 minutes, until translucent.
3. Add the minced garlic and cook for an additional minute.
4. Add the mixed vegetables and cook until tender, about 5-6 minutes.
5. Stir in cooked brown rice, chopped cilantro, salt, and pepper to taste.
6. Drizzle with soy sauce (or McDougall-friendly alternative) and serve hot.
Cooking Time: 15-20 minutes
McDougall’s Vegan Shepherd’s Pie
This vegan twist on the classic Shepherd’s Pie is a hearty, comforting dish that’s perfect for a cozy night in. With its rich lentil and vegetable filling topped with a crispy mashed potato crust, you’ll be hooked from the very first bite.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups mixed vegetables (such as carrots, peas, corn)
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon tomato paste
– 1 teaspoon dried thyme
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 cup mashed potatoes
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large pot, sauté onion and garlic until softened.
3. Add lentils, mixed vegetables, tomato paste, thyme, salt, and pepper. Stir well.
4. Bring mixture to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
5. Transfer filling to a 9×13 inch baking dish.
6. Spread mashed potatoes over the top of the filling.
7. Bake for 25-30 minutes or until potatoes are golden brown.
Cooking Time: 45-50 minutes
Mary’s Oil-Free Banana Oat Muffins
Mary’s Oil-Free Banana Oat Muffins are a tasty and healthy treat that’s perfect for breakfast, snack time, or as a quick pick-me-up. This recipe uses mashed bananas to add natural sweetness and moisture, while oats provide a nutty flavor and satisfying texture.
Ingredients:
– 3 large ripe bananas
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/4 cup honey or maple syrup
– 2 large eggs
– 1/2 teaspoon baking powder
– Pinch of salt
– Optional: nuts, seeds, or chocolate chips for added flavor
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, mash bananas with a fork until smooth.
3. Add oats, flour, honey or maple syrup, eggs, baking powder, and salt. Mix until just combined.
4. Divide batter evenly among muffin cups.
5. Bake for 18-20 minutes or until tops are golden brown.
6. Allow muffins to cool in tin for 5 minutes before transferring to a wire rack.
Cooking Time: 18-20 minutes
McDougall’s Simple Lentil Loaf
A hearty and flavorful vegetarian loaf made with red lentils, vegetables, and whole grains. This recipe is perfect for a quick weeknight dinner or a weekend brunch.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 1/2 cup rolled oats
– 1/2 cup chopped onion
– 2 cloves garlic, minced
– 1 cup mixed vegetables (such as carrots, zucchini, and bell peppers), diced
– 1 tablespoon tomato paste
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons olive oil
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large mixing bowl, combine lentils, oats, onion, garlic, mixed vegetables, tomato paste, oregano, salt, and pepper.
3. Mix well until all ingredients are fully incorporated.
4. Add olive oil and mix until the mixture forms a sticky dough.
5. Transfer the dough to a loaf pan lined with parchment paper.
6. Bake for 45-50 minutes or until the loaf is golden brown and firm to the touch.
Cooking Time: 45-50 minutes
Summary
Discover the delicious world of plant-based eating with these 18 mouth-watering McDougall recipes! From oil-free hash browns and lentil casserole to vegan tortilla soup and hearty vegetable stew, there’s something for everyone. Enjoy quick and easy breakfast burritos, creamy potato leek soup, and satisfying shepherd’s pie. Plus, indulge in sweet treats like banana oat muffins and maple syrup pancakes. With these McDougall-approved recipes, you’ll be cooking up a storm and fueling your body with wholesome, plant-based goodness.