Vegan weight loss

For those of us who are vegan (strict vegetarian) and looking for support in our weight loss efforts.

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Anna down under

How about sharing your favorite fat-free vegan recipes!  I'm always looking for new ideas.  I post some on my blog as well, but may as well have a central place here where we can share them.

So first, a delicious chili inspired by Dr. McDougall.  The original recipe came from his Quick & Easy Cookbook and was called Ten-Minute Chili, but I modify it a little bit so it's now 15-minute chili.  His doesn't call for the onion, bell pepper or TVP, and it's still yummy if you leave those out, but I like more chunks and textures in my chili.

15-MINUTE CHILI

1 chopped green or red bell pepper (capsicum)
1 diced onion
2 (15oz) cans kidney beans, drained and rinsed
large jar (25oz or so) fat-free spaghetti sauce
2 teaspoons chili powder
1 teaspoon ground cumin
1 cup TVP, rehydrated in a beef-style veggie broth (optional)

Water-saute the onion and bell pepper for several minutes until softened.  Then add all the other ingredients and heat for 10 minutes, stirring occasionally. Ladle into bowls and serve. It's nice served with baked tortilla chips to scoop up the chili. McDougall says it serves 4, but even with my additions we only make 3 servings out of it -- I like a nice, hearty bowl of chili and don't like to skimp.  And this is so low-fat and low calorie that I don't have to!  It's also delicious!

NUTRITIONAL INFO (based on 3 servings)

Without TVP:
309.1 calories, 2.5g fat, 0.36g saturated fat, 59g carbs, 19.6g fiber, 15.7g protein

With TVP:
415.7 calories, 2.5g fat, 0.36g saturated fat, 68.3g carbs, 25g fiber, 31.7g protein

Posted: 2009-02-17 07:13:00

Anna down under

Here's another favorite my friend Cyndi shared with me.  She didn't give quantities on the veggies so you can pretty much use what you like, but I'll share what I use:

Cyndi's Lentil Stew

2 cans lentils
celery, onion, carrots, cabbage
  (I use 2 large stalks celery, 1 med onion, 2 large carrots, and 1/4 head of cabbage)
1 can chopped tomatoes
3 cups vegetable stock
oregano, bay leaf

Put all ingredients together and cook until veggies are tender.  Add 1/2 cup mashed potato to thicken, and serve.

(I don't keep leftover mashed potato around, so I just boil a medium potato in a separate pot while the stew is cooking and mash it up.)

Nutritional Info: Serves 4

Per serve: 237.28 calories, 1g fat (.16g saturated fat), 44.88g carbs, 14.74g fiber, 15.45g protein

Posted: 2009-02-22 00:13:00

Anna down under

This has really become a staple for me during winter, as it's SO quick and easy to make, and while it may not LOOK like much, it's so delicious and low calorie too! I got this from the McDougall Quick & Easy Cookbook, and I leave out the cilantro because we don't like it.

QUICK SPICY LENTIL CHILI

2 cups red lentils
2 quarts vegetable broth
2 cups diced onion
1 16 ounce can chopped tomatoes
1/4 cup tomato paste
2 tablespoons chopped fresh garlic
2 tablespoons balsamic vinegar
2 tablespoons fresh lime juice
1 tablespoon ground cumin
1 tablespoon chili powder
1 teaspoon paprika
1/2 teaspoon thyme
Several twists of freshly ground black pepper
Pinch of crushed red pepper
Dash of cayenne pepper
1/4 cup chopped fresh cilantro

Combine all of the ingredients except cilantro in a large soup pot. Bring to a boil over high heat. Reduce heat, cover and simmer over medium-low heat for 30-35 minutes until the lentils are tender, stirring occasionally, adding more water or broth if needed for proper chili consistency. (It didn’t need any.) Remove from heat, stir in the cilantro and serve.

Servings: We got 4 large bowls which were very filling.

Nutrition facts (from Spark People) per serve:

225.0 calories
1.5g total fat
0.2g saturated fat
0.6g polyunsaturated fat
0.4g monounsaturated fat
0.0mg cholesterol
2120.2mg sodium
870.8mg potassium
43.4g total carbohydrates
12.0g dietary fiber
8.2g sugars
12.0g protein

Posted: 2010-06-17 12:12:00

Anna down under

Despite the fact that there's no activity in this group, I hate to abandon it.  So here I am again sharing another recipe and hoping others will do the same.

This soup has become such a huge favorite of mine. So easy, so simple and yet SO delicious!  I follow Susan's recipe exactly with 2 exceptions: I put the garlic in while the soup is cooking rather than at the end, and I use 2t Balsalmic vinegar instead of red wine vinegar at the end, but otherwise it's the same and I love, love, love this soup!  Mmmm.

Rainy Day Lentil Soup from the Fat Free Vegan Blog

Posted: 2010-11-11 13:18:00

hadenuf

Hi Anna
I am new to EP and was vegan for about six months but was getting sick from poor nutritional habits. I have incorporated dairy back in my diet and I just try not to think about what I am eating. I appreaciate the idea of a vegan group even though it seems like it is slow-going. Also, in case you don't already know, there are forums for vegan weight loss on thekinddiet.com. Right now I am tryin to figure out how to eat properly without meat and dairy and get enough nutrients and flavor without tons of fat.

Posted: 2010-11-17 10:29:00

Tabbatha

I am absolutely going to make that chili here soon! Oh, so yum sounding! :)

Posted: 2010-11-19 20:16:00

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Anna down under
Sadly, I can't keep this group going all by myself -- there are 24 members, but no one wants to post anything? I'd love to hear from some of you.
12/04/2010 04:58
Anna down under
I just added another favorite recipe -- how's about you guys? Any favorite low-cal low-fat vegan recipes you can share?
06/17/2010 12:14
Anna down under
Hey -- anyone out there? Come post your status update to the group, or suggest a topic or just talk about what's working (or not working for you! :)
10/24/2009 01:58
Anna down under
How's everyone doing? Come and post your progress reports for January if you'd like -- I've just updated mine with an 11.1 pound loss for January. WOO HOO!!!
02/01/2009 09:53
Anna down under
I hear ya -- though losing weight has not been automatic since going vegan, I would still never go back to consuming carcasses.
01/03/2009 01:00
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