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Oct. 29th, 2007


First Veganomicon Recipe

This is what I made for dinner last night, except I left out the beans because, well, I just forgot to add them. Also, like I wrote in the "notes" for the recipe, I used only 1 can of tomatoes and 1 head of garlic because that's all I had on hand. This soup was so rich and luscious as-is that I can't even imagine how much better it would have been with all of that stuff!
Believe the authors when they say it makes a LOT of soup! Hubby and I both had seconds and even with all the stuff I left out we still have double that amount leftover for tonight and and maybe even another meal.

Tomato-Rice Soup with Roasted Garlic and Navy Beans

See those teeny pieces of onion and garlic floating around? Yummy!

* Exported from MasterCook *
Tomato-Rice Soup with Roasted Garlic and Navy Beans
Recipe By :Isa Chandra Moskowitz and Terry Hope Romero
Serving Size : 10 Preparation Time :0:00
Categories : Beans Main Dish
McDougall MWLP Acceptable Soup
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 bulbs garlic
1 medium yellow onion -- diced as small as possible
1 cup brown rice -- long-grain
2 bay leaves, whole
2 teaspoons dried thyme
1 teaspoon dried marjoram
2 teaspoons salt
fresh ground black pepper -- to taste
56 ounces crushed tomatoes -- 2, 28-ounce cans
1 1/2 cups cooked navy beans -- rinsed & drained if canned
Preheat the oven to 435ºF. Wrap the garlic cloves in foil wrap and roast
for 45 minutes, until soft. You should be able to feel it's soft by
pressing with a knife or your finger. Don't burn yourself, though.
Preheat a soup pot over medium heat and sauté the onions in water or broth
for 5-7 minutes, until translucent (Original recipe called for olive oil).
Add rice, bay leaves, thyme, marjoram, salt & pepper and cook, stirring,
for 2 minutes. Add the crushed tomatoes, then fill the can with water
twice and add (total 56 ounces of water).
Bring to a boil, then lower the heat and, cover, and simmer 45 minutes.
Remove the garlic from the oven. When it's cool enough to handle, squeeze
the roasted garlic out of its skin and into a small bowl. Use a fork to
mash it into a relatively smooth consistency, then add tot he soup when
the rice is tender.
When the rice is completely cooked, remove the bay leaves, add the beans,
and continue to simmer until the beans are warmed.
- - - - - - - - - - - - - - - - - - -
Per Serving: 164 Calories; 1g Fat (5.9% calories
from fat); 7g Protein; 35g Carbohydrate; 5g Dietary Fiber; 0mg
Cholesterol; 638mg Sodium. Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 2
1/2 Vegetable; 0 Fat.
NOTES : Roasted garlic gives this pantry-staple tomato soup a little
something special. Navy beans add protein and make it a complete
meal. And since this recipe makes so much, it's a perfect
contender for freezing and eating throughout the month. Or, you
can keep it in the fridge to eat throughout the week and forget
that you ever ate anything else. - authors

Authors' Tips:
Use long-grain brown rice, not short-grain, because that kind
doesn't like to cook in broth.
If you don't have any roasted garlic hanging around and don't
intend on making any, then sauté 6 cloves of minced garlic along
with the onion.

Sue's Notes:
I used only 1 can of crushed tomatoes and 1 head of garlic because
that was all I had on hand and it was still super tasty.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

Jul. 12th, 2007


10 Minute Soup

Another post from the old McDougall forum on VegSource:

posted by Been there, done that on February 22, 2006 at 1:16 pm:

1 onion, chopped
1 16 oz bag frozen mixed soup veggies
1 15 oz can diced tomatoes
1 15 oz can chickpeas, drained and rinsed
1/2 cup arborio rice (or basmati rice)
4 cups water or veggie broth
good sized pinch of dried thyme (1/4-1/2 tsp)
cayenne pepper (optional)

Lightly sauté the onion in a few tbsp. water in the pressure cooker for a few minutes, until the onion is translucent. Add remaining ingredients, including a few dashes (to taste) of the cayenne pepper. Lock the lid on the PC, turn heat to high and bring to high pressure. When pressure is reached, turn down heat and cook for about five minutes. Turn off stove and let pressure drop naturally or use quick release. Add salt and pepper to taste. Enjoy!



Rice and . . .

These were posted by Jan Tz to the original McDougall board on VegSource a few years back. Quick and easy for these hot summer days!

1. brown rice with sweet & sour sauce; bag of frozen stir-fry veggies, nuked.

2. brown rice with canned black-eye peas, topped with bbq sauce; bag of frozen corn, nuked.

3. brown rice with canned pinto beans, topped with taco or enchilada sauce, or salsa; green beans

4. brown rice with chickpeas, seasoned with lemon juice from a bottle and a little dried basil from the cupboard; carrots

5. brown rice with kidney beans, seasoned with minced garlic from a jar, thyme, sage, and black pepper from the cupboard; peas

6. brown rice with black-eyes again, this time seasoned with pineapple chunks, a little brown sugar, chopped onion and green peppers that you bought frozen; broccoli

7. brown rice with gravy made from Lipton Recipe Secrets; couple of veggies, your choice.

Add bread to each meal, and fruit for dessert.

Mar. 20th, 2007

Suzy Duck


Red Beans and Cabbage

With cabbage so cheap this week I figured this would be good to make yesterday. 
I used a fairly big head of cabbage and have one of the original Rival Crockpots
from over 25 years ago, so I had to wait for the cabbage to cook down a bit
(about 2 hours) before I could add the other ingredients. If you have one of
the newer, larger ones everything should fit right away.

Also, the instructions as written call for only half a cup of the chili
sauce diluted with water. I use the whole bottle (12 ounces?) and it's
perfect, according to hubby.

* Exported from MasterCook *

Red Beans and Cabbage

Recipe By :Jan Tz (Tzinski)
Serving Size : 4 Preparation Time :0:00
Categories : Beans Crockpot
Main Dish Low-fat Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 cans kidney beans -- drained and rinsed *See note
1 medium onion -- chopped
1 small cabbage -- coarsely chopped
1/2 cup chili sauce
salt & pepper to taste

Sauté onion in non-stick pan or with a spray of water. Add cabbage and 1 cup
water. Cook until cabbage is tender but not over-cooked.

Add beans, chili sauce, salt, and pepper. Add more water as needed.

Mix thoroughly, cook 5 minutes over low heat.

Alternately, you can toss everything into a slow-cooker for 6 to 10 hours
on High, depending on temperature of slow cooker. (Old pots cook at lower
temps and take the longer times) - Sue's note.

Serve with rice or whole grains.


- - - - - - - - - - - - - - - - - - -

Per Serving: 328 Calories; 1g Fat (2.3% calories
from fat); 23g Protein; 60g Carbohydrate; 24g Dietary Fiber; 0mg
Cholesterol; 34mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 1/2 Lean
Meat; 1/2 Vegetable; 0 Other Carbohydrates.

NOTES : * About 3 cups if using cooked dried beans.
Nutr. Assoc. : 0 0 0 0 0

Jan. 9th, 2007


Roast Butternut Squash Soup

* Exported from MasterCook *

                      Roasted Butternut Squash Soup

Recipe By     :Isa Chandra Moskowitz
Serving Size  : 6     Preparation Time :0:00
Categories    : Main Dish                       Soup

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  5             pounds  butternut squash -- about 3; peeled, cut in half and seeds removed
  1             medium  yellow onion -- diced
  1                     serrano pepper -- or any chile, chopped, or omit
  1         tablespoon  grated gingerroot
  3             cloves  garlic -- minced
  1           teaspoon  salt -- to taste
  4               cups  vegetable stock -- *see Note
  1         tablespoon  maple syrup
  1                     lime juice -- or 2, juice only

Preheat the oven to 425ºF.

Original recipe called for the squash to be coated in olive oil and placed
cut side down on parchment paper on a rimmed baking sheet to catch the
drips. You can also bake the squash in a roasting pan with a little water
on the bottom of the pan. Bake for 45 minutes or until the squash is
tender and easily pierced with a fork.

When the squash is about 15 minutes from being done, sauté the onion in a
bit of broth in a stockpot over medium heat. Add the chiles and cook 5
minutes more, then add the ginger, garlic and salt and sauté 3 minutes

When the squash is ready, puree it in a blender or food processor along
with the broth and onions. Process until smooth and return to the pot. You
can also use an immersion mixer and puree the soup right in the pot - be
sure you used a tall pot to avoid splash-over.

Heat the soup to serving temperature, add the maple syrup and lime juice,
stir and serve.

  "Vegan With A Vengeance - page 62"

                                    - - - - - - - - - - - - - - - - - - -

Per Serving: 281 Calories; 3g Fat (8.6% calories
from fat); 8g Protein; 63g Carbohydrate; 8g Dietary Fiber; 2mg
Cholesterol; 1454mg Sodium.  Exchanges: 3 1/2 Grain(Starch); 1/2
Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.

NOTES : Roasting the squash intensifies its sweetness but be careful not
        to eat it all before you have a chance to make th soup. The
        ingredient here are simple yet the results are scrumptious. - Isa
        * Or 2 cubes of vegetable bouillon cubes dissolved in 4 cups
        boiling water.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0



Carob Brownies

Has anyone tried these brownies? They're from an old recipe that was in Vegetarian Times over 15 years ago. I'm going to try these today, using Wonderslim Cocoa instead of carob powder and skip the nuts. I'll also line my pan with parchment paper and not use the oil she called for. Wow! This is an old recipe if she's still using oil, isn't it?

* Exported from MasterCook *

                              Carob Brownies

Recipe By     : Mary McDougall
Serving Size  : 16    Preparation Time :0:00
Categories    : Desserts                        Low Fat
                McDougall Acceptable            Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2               cups  whole wheat flour -- pastry
     1/3           cup  carob powder
  2          teaspoons  Baking powder
     1/3           cup  Honey
     1/2           cup  Unsweetened applesauce
  1                cup  Water
  1           teaspoon  Vanilla -- 1/2 tsp if Watkins
     1/4           cup  chopped nuts -- optional

In a large mixing bowl, combine flour, carob powder and baking powder. In
separate bowl, thoroughly mix remaining ingredients, except nuts. Add dry
ingredients to wet ingredients and mix well.  Stir in nuts if desired.

 Pour batter into a nonstick or lightly oiled 8-inch square baking dish.
Bake at 350  for 35 minutes.

Makes 16 brownies.

 Per brownie:  84 cal; 2g prot; 0.3g fat; 21g carb; 0 chol; 41mg sod.

 From May 1990 Vegetarian Times magazine  page 38 Article by Mary
Formatted to MM by J.Duckett1  (Kat)

                                    - - - - - - - - - - - - - - - - - - -

Nutr. Assoc. : 0 254 0 0 0 0 0 0



Cauliflower and Potato Crockpot Curry

Because I have no idea what asafetida is or where it can be purchased I just
leave it out of the recipe. I've also skipped the wheatberries and served
this with brown rice, and usually toss about a cup of frozen peas into the

* Exported from MasterCook *

                  Cauliflower and Potato Crockpot Curry

Recipe By     :bjornson-robert@cs.yale.edu
Serving Size  : 2     Preparation Time :0:00
Categories    : Crockpot                        Fat-Free
                Main Dish                       McDougall Acceptable

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  4               Cups  potatoes -- peeled and quartered
  1              small  cauliflower -- cut into florets
  1              piece  asafetida
     3/4           tsp  ground turmeric
     1/2           tsp  chili powder
  1 1/2            tsp  ground cumin
     3/4           tsp  salt
  1              pinch  sugar
  2                     tomatoes -- chopped
  1 1/4           cups  water
     1/2           tsp  garam masala
     1/2           cup  wheatberries -- optional

Add all ingredients to a crockpot and cook on low for
      approximately six hours.  If you're adding wheat berries,
        cook them on high with an additional cup of water for an
        hour, then add remaining ingredients and cook on low.

      With the wheat berries, if things start drying out, add
        more water.

                                    - - - - - - - - - - - - - - - - - - -

Per Serving: 298 Calories; 1g Fat (3.9% calories
from fat); 9g Protein; 67g Carbohydrate; 8g Dietary Fiber; 0mg
Cholesterol; 857mg Sodium.  Exchanges: 4 Grain(Starch); 0 Lean Meat; 1 1/2
Vegetable; 0 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 4640

Dec. 21st, 2006


Magical Mystery Loaf

I just love the Magical Loaf Studio on the Vegan Lunch Box blog ( by Jennifer McCann):
I vary the ingredients each time I try it so every loaf I make is new and unique. Here's what I'll be whipping up for tonight's dinner:

* Exported from MasterCook *

Oatmeal Garbanzo Loaf

Recipe By :Magical Loaf Maker
Serving Size : 8 Preparation Time :0:00
Categories :  Loaf    Main Dish 
                       Vegan   Low-cal 

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup sesame seeds
2 tablespoons water -- or broth for frying
1 medium onion -- diced
1 clove garlic -- minced
1 large carrot -- peeled and grated
2 cups cooked garbanzo beans -- partly mashed
1 cup quick cooking oats -- or oat bran
1/4 cup vegetable broth -- or more if needed
1 tablespoon flax seeds -- measure after grinding
1/4 tsp. dried thyme
1 tsp. dried basil
1/4 cup minced fresh parsley
2 tablespoons nutritional yeast flakes
2 tablespoons ketchup
dash Worcestershire sauce -- vegan; to taste
Freshly ground black pepper -- to taste
1 tsp. salt

Preheat the oven to 350º. Spray a loaf pan or 8x8 square baking pan with
nonstick spray and set aside (an 8x8 pan makes a crisper loaf).

Grind the sesame seeds into a coarse meal using a food processor or
spice/coffee grinder. Place in a large mixing bowl and set aside.

Sauté any vegetables you've chosen in the water or broth for steam-frying
until soft. Add to the large mixing bowl along with all the remaining
ingredients. Mix and mash together well, adding only as much liquid as
needed to create a soft, moist loaf that holds together and is not runny
(you may not need to add any liquid if the grains and protein are very
moist). Add more binder/carbohydrate as needed if the loaf seems too wet.

Press mixture into the prepared pan and bake for 45 minutes to 1 hour, or
until cooked through.

Let the loaf cool in the pan for 10 to 15 minutes, then turn out onto a
plate or platter and slice. Serve with potatoes, vegetables, and
vegetarian gravy, if desired.

Cold leftover slices of Oatmeal Loaf make a great sandwich filling.


- - - - - - - - - - - - - - - - - - -

Per Serving: 193 Calories; 7g Fat (30.8%
calories from fat); 9g Protein; 26g Carbohydrate; 5g Dietary Fiber; trace
Cholesterol; 375mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0


Nov. 15th, 2006



Wolfie's Southwestern Corn Casserole

* Exported from MasterCook *

Wolfie's Southwestern Corn Casserole

Recipe By :Shirley Wolff (book by Sarah Kramer)
Serving Size : 4 Preparation Time :0:00
Categories : Low Fat Main Dish
Side Dish Vegan

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/2 cup soy milk -- or other non dairy milk
2 tablespoons soy milk -- "
2 teaspoons apple cider vinegar
1/2 cup tofu -- soft or silken
2 teaspoons sugar
12 ounces canned corn -- drained; or 2 cup fresh or frozen
1/3 cup flour
1/3 cup cornmeal
1/2 teaspoon baking soda
1 teaspoon salt
1 medium onion -- chopped
4 ounces canned chili peppers -- including liquid
1 small jalapeno chile pepper -- optional

1. Preheat oven to 325ºF or 160ºC and lightly oil an 8x8" baking dish.

2. In a food processor combine the milk, vinegar, tofu, sugar, and 1/2 of
the corn. Blend until smooth and set aside for later.

3. In a medium bowl, stir together the flour and cornmeal, baking soda,
and salt, then stir in the tofu mixture, the rest of the corn, chilies,
and the pepper.

4. Pour evenly into the baking dish and bake for 55 to 60 minutes.

"La Dolce Vegan"

- - - - - - - - - - - - - - - - - - -

Per Serving: 196 Calories; 3g Fat (13.0%
calories from fat); 8g Protein; 38g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 1212mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat;
1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

NOTES : Makes 4 small servings as a side dish, 2 as an entree.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0

Oct. 21st, 2006



New Official McDougall Message Board

It looks like Dr. McDougall finally broke away form VegSource and started his own message board using real message board software!


Users have to register, but once you reply to the email to finalize registration you can just jump right in. Things re much easier to find now than on the old boards.

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