Bean Soup

From https://www.drmcdougall.com/wp/wp-content/uploads/McDougall-Mealplan-Recipes.pdf

The grains used may be varied. Serve this plain in a bowl, over rice, or scooped up with

baked tortilla chips.

Preparation Time: 25 minutes

Cooking Time: 60 minutes
Servings: 6

3 cups vegetable broth

1 onion, chopped
2 stalks celery, chopped
2 carrots, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
3 cloves garlic, minced
2 cups baby potatoes, chunked
2 15-ounce cans white cannellini beans, drained and rinsed
1 8-ounce can tomato sauce

1½ cups prepared hummus

1½ tablespoons parsley flakes
1½ tablespoons soy sauce1 teaspoon basil

½ teaspoon oregano

½ teaspoon smoked paprika
1/8 to ¼ teaspoon crushed red pepper
½ cup cooked quinoa.
1½ cups thinly sliced fresh spinach

Place ½ cup of the broth in a large pot. Add onion, celery, carrot, bell pepper, and garlic. Cook, stirring occasionally, for 10 minutes. Add remaining broth, potatoes, and beans. Bring to a boil, cover, reduce heat and cook for 30 minutes. Add tomato sauce, hummus, and seasonings. Cook an additional 10 minutes. Add cooked quinoa, mix well, and cook for 5 minutes. Sir in spinach and cook an additional 2 minutes.

 

HINTS: This may be made with other cooked grains, such as bulgur, kasha, millet, rice, or even whole wheat couscous (which is not a grain, but a pasta). Most natural food stores sell prepared low-fat hummus or you can easily make your own by pureeing cooked garbanzo beans with a small amount of broth, garlic, and salt. This may also be made with garbanzo beans instead of the white beans. If you can’t find baby potatoes, use larger red potatoes and chop them into bite-sized chunks. If you want to use chard or kale instead of the spinach, it will need to cook about 5 additional minutes.

 

 

 

 

 

   

 

Pea Soup

From https://www.drmcdougall.com/wp/wp-content/uploads/McDougall-Mealplan-Recipes.pdf

Preparation Time: 15 minutes

Cooking Time: 2 hours
Servings: 8-10

8 cups water

1 cup green split peas
1/2 cup dried baby lima beans
1/4 cup barley
1 onion, chopped
2 bay leaves
1 teaspoon celery seed
2 carrots, chopped
2 potatoes, chunked
2 celery stalks, chopped
2 tablespoons parsley flakes
1 teaspoon basil
1 teaspoon paprika
1/8 teaspoon white pepper
salt and freshly ground black pepper to taste

Place split peas, lima beans, barley and water in a large pot. Bring to a boil, reduce heat and add bay leaves and celery seed.

Cover and cook over low heat for 1 hour. Add remaining ingredients and cook for 1 additional hour.

 

 

HINTS:

If you want to make this without the lima beans, increase the split peas to 2 cups and reduce the initial cooking time to 1/2 hour. This recipe freezes and reheats well. For a delicious smoky flavor, try adding a couple drops of liquid smoke to the soup about 15 minutes before the end of the cooking time.

 

 

 

 

 

Whole Wheat Bread

Derived from http://www.food.com/recipeprint.do?rid=181106

Ingredients

• 2 tablespoons dry active yeast                                                 
• 2 3/4 cups hot water
• 1/3 cup olive oil
• 1/3 cup honey
• 2 tablespoons molasses
• 1 tablespoon salt
• 7 1/2 cups of 100% whole wheat flour

                                                                                                                                                                                                          

Directions

1. Place water and yeast in bowl and let stand for about 5 minutes. Add oil, honey, molasses, and salt.
2. Add: 2 Cups 100% Whole Grain Wheat Flour and mix. (to cool the water and end up with warm dough)
3. Add: 4 Cups of 100% Whole Grain Wheat Flour.
4. Mix until the consistency is some what even. Then continue to slowly add flour 1/2 Cup at a time until the dough quits sticking to the sides of the bowl. It should be tacky to the touch. The trick is to have enough consistency to stand up with the least amount of flour so the bread will be fluffy. It will most likely be 6 1/2 cups but in any case do not exceed 7 1/2 cups of wheat flour. You can trade one cup of wheat flour for one cup of all purpose white if you wish. Don't over mix or the bread will be tough.
5. When your dough is finished, leave it in the mixer, cover the bowl and let it rise for about 30-45 minutes. The dough will be larger but it doesn't need to double.
6. Grease two bread pans with Crisco. You can also flour the pans to reduce sticking.
7. Mix the dough again just enough to knock it down at least close to the original size.

Whole Wheat Pancakes

Derived from http://allrecipes.com/recipe/232131/100-whole-wheat-pancakes/

Ingredients

3 cups whole wheat flour                    
3 tablespoons honey                  
3 teaspoons baking powder                    
1/2 heaping teaspoon baking soda
1/2 heaping teaspoon salt
3 1/4 cups almond milk
3 tablespoons apple cider vineger                        
2 eggs               
2 tsp vanilla        
3 tablespoons olive oil
Variations:
Banana pancakes- add 2 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp cloves to the dry ingredients and 3 mashed bananas to the wet ingredients
Pumpkin pancakes- same as the banana pancakes but substitute one small can of pumpkin for the bananas.
Cinnamon pancakes- just add 2 tablespoons of cinnamon to the original recipe.

Directions

• Pour almond milk (or whatever milk you use) over 2 tablespoons of apple cider vinegar and let sit.
• Whisk whole wheat flour, baking powder, baking soda, and salt in a bowl. Whisk milk, eggs, honey, and olive oil in a separate bowl; pour milk mixture into dry ingredients. Stir just until combined (batter may seem a bit thick).
• Heat a cast iron skillet over medium-low heat for 5 minutes. Pour 1/3 cup of batter onto hot skillet and use a spoon to spread the pancake a bit. Cook until browned and bubbles appear on top, 1 1/2 to 2 minutes. Flip and cook until browned and set in the middle, about 2 more minutes. Repeat with remaining batter.

Bean and Avacado Baked Burritos

Revised from http://www.cearaskitchen.com/white-bean-and-avocado-baked-burritos/

Brown rice

Burrito filling

½ cup vegetable broth for sautéing or 2-3 tbls olive oil

5 cloves garlic, diced

2 medium onions

1 tsp cumin

7 cups mushrooms, chopped

1 red pepper, 1 yellow pepper, 1 green pepper

1/2 bunch fresh cilantro, chopped

3 heaping cups white beans (or 2 cans black beans)

½ cup tomato sauce

¼ cup nutritional yeast (I didn't have any and it was delicious without)

Sea Salt and Pepper

1½ cups corn

 

Tomato Sauce

• 3 cups plain tomato sauce
• 1½ tsp garlic powder
• 1½ tbsp honey
• 1/2 bunch fresh cilantro, chopped
• ½ tsp cumin

For the Burritos

• Handful fresh cilantro, chopped
• 3 avocados, chopped
• 12 large tortilla wraps

Garnish (optional)

• Fresh Cilantro
• Green Onion
• Zesty Avocado Lime Dressing

Directions

1. Preheat: Oven to 350F/180C. Lightly spray two casserole dishes (9x13 and 8x8 - or whatever large casserole dishes you have on hand) with a bit of oil (so the burritos don't stick to the pan when baking).
2. Rice: Prepare the rice while making the burrito filling. Add a little salt and garlic powder if you want it a little flavored.
3. Burrito Filling: In a large pot, over medium-high heat, saute the garlic and onions with cumin in a couple splashes of vegetable broth for a couple of minutes.
4. Add the mushrooms. Saute for 5-7 minutes until the mushrooms are lightly cooked. Add splashes of vegetable broth when necessary so the vegetables don't stick to the pan.
5. Add the fresh cilantro and beans. Saute for 2 minutes. Stir in nutritional yeast. Add sea salt and pepper to taste.
6. Turn off the heat and blend ⅓ of the mixture. Stir in the corn.
7. Tomato Sauce: Stir together tomato sauce, garlic powder, cane sugar, cumin and fresh cilantro.
8. Assemble the Burritos: Lay the tortilla wrap on a plate. Stuff with ½ cup of the Burrito Filling, ¼ heaping cup of brown rice, small handful of chopped avocado and a spoonful of sauce. Roll the tortillas and place them in the casserole dish seam down. Continue filling, rolling and placing the tortillas in the pan until all the tortilla wraps are used up. They can be tightly squeezed together in the pan (see photo). Use any additional rice and bean mixture for a salad the next day. Cover with the tomato sauce mixture.
9. Bake: Bake for 25 minutes uncovered. Garnish with Creamy Zesty Avocado Lime Dressing, fresh cilantro and green onion, if desired.

Cocnut Curry Lentil Stew

Revised from http://allrecipes.com/recipe/166485/coconut-curry-lentil-stew-served-over-quinoa/print/?internalSource=recipe%20button&referringId=166485&referringContentType=recipe&clickId=recipe%20button

Ingredients                   

2 tablespoons coconut oil

1 small onion, chopped

6 cloves garlic, minced

5 large tomatoes, chopped

1 cup water

2 (14 ounce) cans coconut milk                    

1 tablespoon molasses 

1 tablespoon honey                       

1/4 cup coconut powder (I just blended 1/4 c unsweetened shredded coconut) 

1 (4 inch) cinnamon stick

2 1/2 tablespoons curry powder

2 tablespoons ground coriander

2 cups red lentils

salt and pepper to taste

1 bunch fresh cilantro, chopped

Directions

1. Melt the coconut oil in a large saucepan over medium heat. Add the onion and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in the tomatoes, and cook for 5 minutes more. Pour in the water and coconut milk, and add the molasses, honey, coconut powder, cinnamon, curry powder, and ground coriander. Bring to a simmer over medium-high heat, then stir in the lentils, and cook until just tender, 10 to 15 minutes. Stir frequently as the lentils cook to keep them from sticking. Be careful not to overcook them, as they will quickly loose shape and become a paste.
2. Once the lentils are done, season to taste with salt and pepper, and stir in the chopped cilantro. Serve the lentil stew over a bed of quinoa or rice.

Vegitarian Chili

adapted from http://allrecipes.com/recipe/72508/the-best-vegetarian-chili-in-the-world/

1 tlbs olive oil
1 onion, chopped
2 bay leaves
1 tsp ground cumin
2 tlbs oregano
1/2 tlbs salt (add more to taste)
2-3 zucchini, chopped
2 green bell peppers
3 cloves minced garlic
2 cans chopped green chili peppers
3 cans crushed tomatoes
1/4 cup chili powder
ground pepper to taste
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can garbanzo beans, drained
1 (15 ounce) can black beans                                            
1-2 cups frozen corn

Prep:15 m          
Cook: 1hr
Ready In 1 h 15 m

1. Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the green bell peppers, garlic, and green chile peppers. When vegetables are heated through, reduce heat to low, cover pot, and simmer 5 minutes.
2. Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans, and zucchini. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.