Tag Archives: vegetable broth

Shepard’s Pie

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INGREDIENTS
3 potatoes, boiled and mashed
12 oz bag of frozen mirepoix
16 oz bag of frozen vegetables (my bag contained 7 veggies)
3 cloves of garlic
1 zucchini, chopped
1 cup vegetable broth
2 tablespoons whole wheat flour
2 tablespoons tomato paste
1 teaspoon Worcestershire Sauce
2 teaspoons rosemary
1 teaspoon thyme

DIRECTIONS
Heat water and boil chopped potatoes until soft. While potatoes are boiling heat mirepoix mixture, add frozen vegetables and zucchini. Pour vegetable broth into the vegetables and stir in whole wheat flour, tomato paste and Worcester Sauce. Once you have your sauce mixed into the vegetables add the rosemary and thyme.

Drain boiled potatoes and mash. Stir in some unflavored soy milk, 1 tablespoon of garlic, 1 tablespoon of nutritional yeast and pepper. NOTE: I used a mixer to get a nice, smooth consistency in the potatoes. I also left the skins on.

Pour vegetable mix into 9×13 Pyrex pan and spread evenly. Scoop mashed potatoes into pan, smoothing as you go. Top with a sprinkling of paprika. Heat the oven to 400 and cook for 15 minutes.

SOURCE: Inspired by Sharon Basner Oliver from the McDougall Group on Facebook

Lentil Tacos

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Ingredients:Lentil Tacos
1 cup lentils, uncooked
1/2 onion, diced
2 cloves of garlic, minced
1/2 green pepper
2 1/4 cups vegetable broth
4 teaspoons minced onion (dried)
4 teaspoons chili powder
1 1/2 teaspoon garlic powder
1 teaspoon cumin
1 teaspoon oregano
1/2 teaspoon paprika
1/4 Teaspoon cayenne pepper

Directions:
In a pan saute the onion, garlic and green pepper unlike soft and onions translucent. In a mixing bowl combine all the dry ingredients and mix. Once the onions are done, add the dry mix and lentils. Once the mixture is combined add the vegetable broth and bring to a boil. Reduce the heat and cook for 30 minutes. When the lentils are done cooking transfer the mixture to a food processor and pulse a few times.

Serve in corn tortillas with lettuce (or cabbage), pico de Gallo or your favorite toppings. I made some low fat vegan nacho cheese (from Happy Herbivore) as well as a chipotle nayonaise sauce.

Serving Size: 12 – 1/4 cup servings

Nutritional Facts: (mixture only)
Calories: 26.8
Total Fat: 0.1 g
Cholesterol: 0 mg
Sodium: 130 mg
Potassium: 89.7 mg
Total Carbs: 5.7 g
Protein: 1.6 g

Notes: This was the first time I made lentil tacos, but not the first time cooking an eating lentils. After some discussion with other cooks and individuals who eat a plant based diet, this was the recipe I came up with. Looking back on the recipe, it was recommended to use mushrooms and/or salsa in the mix.

Source: Varies individuals from the Dr. McDougall Discussion Board.

Garlic Mashed Potatoes

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INGREDIENTS:
4 Russet potatoes
3 cloves garlic, minced
1 1/2 cups of vegetable broth (low sodium)
1 1/2 teaspoon mustard
1 1/2 Bragg’s Liquid Aminos
1 teaspoon horseradish
pinch cayenne pepper (as desired)

DIRECTIONS:
Chop the potatoes and place in a pot with cold water. Boil the potatoes for 15-20 minutes. Drain. Add garlic, mustard, vegetable broth, mustard, liquid aminos and horseradish. Mash ingredients, adding more vegetable broth if necessary.

Enchilada Sauce

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INGREDIENTS:
2 tablespoons whole wheat flour
2 teaspoon unsweetened chocolate
1 tablespoon chili powder
1 tablespoon taco seasoning
1 teaspoon cumin
1 tablespoon minced onion
1 teaspoon marjoram
1 teaspoon garlic powder
1/2 teaspoon cayenne pepper (optional for those who like it hot)
2 cups vegetable broth
1 cup water
1 8 oz. can of tomato sauce

DIRECTIONS:
In a pot combine all the dry ingredients and stir until mixed. Slowly add vegetable broth and stir into a paste. Add the remaining vegetable broth and the water and bring to a boil. Turn the heat down and stir in the can of tomato sauce.

SOURCE: Happy Herbivore by Lindsey Nixon

Potato Enchiladas

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INGREDIENTS
4 medium-large firm potatoes, peeled and diced
1 can pinto or black beans, drained and rinsed
1 onion, chopped
1-2 cloves fresh garlic, minced
1 1/3 cup vegetable broth
1-2 jalapenos, seeded and minced
2 tablespoon chili powder
freshly ground pepper
1 1/2 cup fresh spinach, thinly sliced
½ cup grated soy cheddar cheese (optional)
8 fat free flour tortillas
2 ½ cups enchilada sauce

DIRECTIONS
Preheat oven to 350 degrees. Cook potatoes in water to cover until almost tender, about 5 to 7 minutes. Drain and set aside.

Place the onions and garlic in about ¼ cup of the broth in a large non-stick frying pan. Cook, stirring frequently until onion softens slightly. Add jalapenos and another ¼ cup of the broth. Cook for an additional minute. Add potatoes, mix well and continue to cook and stir. Add the remaining broth, the chili powder and several twists of freshly ground pepper. Cook and stir for another minute. Add the spinach and soy cheese. Mix well. Remove from heat and set aside.

Place ½ cup of the enchilada sauce in the bottom of a lightly oiled baking dish. (To lightly oil a baking dish, place a small amount of oil on a paper towel and rub over the bottom of your baking dish.) Note: I omitted the oil altogether, as the enchilada sauce on the bottom of the baking pan was fine.

Take 1 tortilla at a time and spread a line of about ¼ cup of potato mixture down the center of each tortilla. Roll up and place seam side down in the baking dish. Repeat until all filling is used. Pour remaining sauce over the tortillas. Cover and bake for 30 minutes.

Serve with extra enchilada sauce on the side or with some fresh salsa.

SOURCE: The McDougall Newsletter November 2003