My McDougall-friendly recipes
(Recipe Collection)

16 Recipes Created by SERENEPRIVATE

Recipes in this Collection

Chickpea Gravy (fat-free vegan)
Very Good 4.5/5
(4 ratings)
Chickpea Gravy (fat-free vegan)

Adapted (simplified and defatted) from the Punk Rock Chickpea Gravy in Vegan With A Vengeance, by Isa Chandra Moskowitz.Submitted by SERENE-VANNOY

Carbs: 41.6g | Fat: 2g | Fiber: 8.2g | Protein: 12.9g | Calories: 226.3
Roasted Garlic Vinaigrette (fat-free vegan)
Incredible! 5.0/5
(1 rating)
Roasted Garlic Vinaigrette (fat-free vegan)

No oil or animal ingredients of any kind.Submitted by SERENE-VANNOY

Carbs: 12g | Fat: 1g | Fiber: 1.3g | Protein: 2.3g | Calories: 61.1
Easy Mushroom Spaghetti Sauce (fat-free vegan)
(no ratings)
Easy Mushroom Spaghetti Sauce (fat-free vegan)

Submitted by SERENE-VANNOY

Carbs: 20.8g | Fat: 1.1g | Fiber: 5.2g | Protein: 9.9g | Calories: 109.7
Split pea soup (fat-free, vegan, no salt added) (1 cup serving)
(no ratings)
Split pea soup (fat-free, vegan, no salt added) (1 cup serving)

This contains no added salt; add salt or soy sauce to taste.Submitted by SERENE-VANNOY

Carbs: 13.6g | Fat: 0.3g | Fiber: 5.1g | Protein: 4.5g | Calories: 71.9
Kitchen Sink vegetable soup (fat-free, vegan, low-sodium)
Very Good 4.0/5
(1 rating)
Kitchen Sink vegetable soup (fat-free, vegan, low-sodium)

This is just basic vegetable soup. It's amenable to whatever veggies you happen to have around, and is great for using up leftover vegetables.

I did the nutrition calculation for 1 cup of soup; eat as much as you want. :-)

Most people will, I think, want extra salt in this, but I like the flavor, and I'm trying to cut down on sodium.Submitted by SERENE-VANNOY

Carbs: 20.9g | Fat: 0.3g | Fiber: 4.8g | Protein: 4.7g | Calories: 92.7
Hearty Red Lentil and Veggie Stew (vegan, low-fat)
(no ratings)
Hearty Red Lentil and Veggie Stew (vegan, low-fat)

Red lentils turn an amber color when they are cooked.Submitted by SERENE-BEAN

Carbs: 32.6g | Fat: 0.5g | Fiber: 7.6g | Protein: 10.2g | Calories: 164
Coco-berry Oatmeal (1 serving = 1 cup)
(no ratings)
Coco-berry Oatmeal (1 serving = 1 cup)

Cookbook creator says: Even less fat if you use soymilk or waterSubmitted by SERENE-BEAN

Carbs: 34g | Fat: 4.9g | Fiber: 6.6g | Protein: 4.2g | Calories: 188.6
Root Vegetable Minestrone (vegan, no added fat, per 2-cup serving)
Incredible! 5.0/5
(2 ratings)
Root Vegetable Minestrone (vegan, no added fat, per 2-cup serving)

This makes a big pot of soup. Leave out the beans and pasta and you've got a nice simple root-veggie soup. If you're not vegan, feel free to use chicken stock, and/or add some freshly grated Parmesan at the end. It's also really good if the veggies are sauteed in olive oil first, but this is a fat-free version.Submitted by SERENE-BEAN

Carbs: 35.3g | Fat: 0.7g | Fiber: 8g | Protein: 6.4g | Calories: 164.5
Fat-free baba ganouj (baba ganoush), per half cup
(no ratings)
Fat-free baba ganouj (baba ganoush), per half cup

Submitted by SERENE-BEAN

Carbs: 11.7g | Fat: 0.3g | Fiber: 4.6g | Protein: 1.9g | Calories: 49.7
Roasted Beet Hummus, per half cup
(no ratings)
Roasted Beet Hummus, per half cup

Love the blood-red color on this healthy snack. It's not technically hummus because of the lack of tahini, but it's good anyway, and lower in fat.Submitted by SERENE-BEAN

Carbs: 25.8g | Fat: 1.2g | Fiber: 4.9g | Protein: 5.5g | Calories: 133.1
MAKEOVER: Chickpea Gravy (fat-free vegan) (by SERENE-AGAIN)
(no ratings)
MAKEOVER: Chickpea Gravy (fat-free vegan) (by SERENE-AGAIN)

Adapted (simplified and defatted) from the Punk Rock Chickpea Gravy in Vegan With A Vengeance, by Isa Chandra Moskowitz. And then I made it over by swapping the white flour for wheat.Submitted by SERENEPRIVATE

Carbs: 41.1g | Fat: 2g | Fiber: 8.9g | Protein: 13.1g | Calories: 223.3
Serene's basic tomato sauce
(no ratings)
Serene's basic tomato sauce

Nothing fancy; just a quick, basic tomato sauce for pasta or the base of other sauces.Submitted by THE-MORE-GIRL

Carbs: 26.7g | Fat: 1.9g | Fiber: 10.5g | Protein: 19.1g | Calories: 173.6
Red pepper hummus, per 1/4 cup
(no ratings)
Red pepper hummus, per 1/4 cup

If you leave out the red pepper, use some of the reserved bean liquid instead for moisture.Submitted by THE-MORE-GIRL

Carbs: 17.7g | Fat: 2.2g | Fiber: 3.4g | Protein: 4g | Calories: 102.7
James's easy vegan chili
(no ratings)
James's easy vegan chili

You can use any bean in this, and as much more spice as you like.Submitted by SERENEPRIVATE

Carbs: 89.7g | Fat: 12.8g | Fiber: 24.6g | Protein: 21.1g | Calories: 519.6
Simple Bean Soup (fat-free vegan)
(no ratings)
Simple Bean Soup (fat-free vegan)

Submitted by SERENE-VANNOY

Carbs: 20.6g | Fat: 0.3g | Fiber: 5.8g | Protein: 7.4g | Calories: 106
World's easiest
(no ratings)
World's easiest "hummus" (serving=1/2 cup)

This isn't technically hummus, because there's no tahini in it, but it's a lovely garbanzo spread that hits the hummus spot for me, and is dead easy to make.Submitted by SERENE-VANNOY

Carbs: 27.6g | Fat: 1.4g | Fiber: 5.3g | Protein: 6g | Calories: 145
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