Weight Loss Episode Two - Lunch Recipes

thejaroudifamily
Jul 27, 2020
3 min read

Updated: Sep 2, 2020

Very excited to share our five whole food plant-based recipes for weight loss.

We adore changing up what we eat every single day, having our food be interesting, and exciting even when focused on weight loss!

Lunch Recipes:

*Minestrone Soup

*Our favorite salad recipe with dressing

*Stuffed Zucchini Boats

*Spring Rolls

*Sweet Potato Nachos

Print the recipe here:

Minestrone Soup
By: The Jaroudi Family 

Ingredients:
1 medium zucchini diced
1 medium carrot chopped
1 celery stalks chopped
1 medium red onion chopped
2 garlic cloves minced or 1 tsp garlic powder 
1 (14.5 oz) can diced tomatoes
3 cups vegetable stock
1 tsp white miso
2 tsp Italian seasoning

Add in a serving of beans and whole wheat pasta to individual 
servings. 

Directions:
In a large pot, add garlic and onion; sauté until soft and the onion is transparent. (Use water or 1 tbsp of vegetable broth to sauté)

Add in carrot, celery, zucchini

Pour in vegetable broth, canned tomatoes, miso and Italian seasoning. Bring to a boil and then cover. 

Reduce to a simmer and cook for 20 minutes until vegetables are tender

Stir in pasta and beans

Print the recipe here:

Our Favorite Salad Recipe with Dressing
By: The Jaroudi Family 
 
Ingredients:
 
Chopped mixed greens (2 cups)
½ cup red onion diced 
1 celery chopped 
1 carrot shaved or chopped 
1 apple chopped 
½ cup broccoli sprouts 
½ cup cooked whole grain (quinoa)
½ cup cooked black beans 
 
(Change up the veggies, whole grains, beans, and fruit with this salad!) 
 
Dressing:
¼ cup oil free hummus
1 tbsp Dijon or stone-ground mustard 
1 tbsp balsamic vinegar
 
 
Directions:
Chop all the salad ingredients in a large bowl.
 
Mix together the dressing ingredients well.
 
Toss your salad so the dressing is well mixed in. 
 
Enjoy!

Print the recipe here:

Stuffed Zucchini Boats
By: The Jaroudi Family 
 
Ingredients:
 
3 large zucchinis
*Our Whole Food Plant Based Breakfast "Sausage" Patties Recipe

  1 cup rolled oats 
  1 15oz can of black beans rinsed and drained 
  2 flax eggs (2 tbsp flax meal mixed with 6 tbsp water mixed and  set aside for 15 minutes) 
  1 tbsp white miso (optional)
  2 tbsp sausage seasoning 
 
  Directions:
  Combined all ingredients in a food processor
  Blend until mixture is well incorporate and mixed together
  Spread mixture out in little clumps onto parchment paper 
  Bake at 350 degrees for 20 minutes 

¾ cup oil free tomato sauce or salsa 
2 tbsp nutritional yeast (optional) 
 
Directions:
Chop raw zucchini length wise and scoop out insides with a spoon
[Save the inside zucchini for another recipe]
 
Add the breakfast sausage recipe you’ve made into crumbles into zucchini boats 
 
Top with oil free tomato sauce, salsa, or dressing of your choice 
 
Sprinkle on nutritional yeast 
 
Bake at 350 degrees for 15mintues until zucchini boats are soft 
 
Serve warm

Print the recipe here:

Spring Rolls
By: The Jaroudi Family 
 
Ingredients:
 
Brown Rice Spring Roll Wrapper 
Whole grain noodles
Mixed Greens 
Shaved Carrots
Red bell pepper thinly sliced 
Bean Sprouts 
 
Directions:
 
Soak the brown rice spring roll wrapper in a large bowl of water 
[You want the spring roll wrapper to be slightly flexible]
 
Take the soaked spring roll wrapper and place onto cutting board 
 
Fill the center of the wrapper with veggies, bean sprouts, and noodles
 
Roll the spring roll wrapper tightly (See video for instructions on rolling)
 
Repeat

Print the recipe here:

Sweet Potato Nachos
By: The Jaroudi Family 
 
Ingredients:
One large sweet potato 
½ cup cooked black beans 
1 cup of Our Nacho Cheese Sauce
 
Nacho Cheese Sauce
  Ingredients: 
  1/2 cup raw cashews 
  1/4 cup water - **(if blender is having trouble double this) ** 
  1 large piece of roasted red pepper (1/2 cup chopped)
  3 Tbsp nutritional yeast 
  1 tsp miso
  1 tsp rice vinegar 
  2 tsp smoked paprika 
  1/2 tsp garlic powder
  1/2 tsp onion powder 
 
  Directions: 
  Blend together all ingredients in a high-speed blender
 
Toppings:
½ cup salsa 
½ cup red bell pepper diced 
½ cup red onion diced 
½ cup broccoli sprouts 
 
Directions:
Use a mandoline to cut one sweet potato into thin oval shapes 
Add the sweet potato thin oval pieces into an oven safe dish overlapping one another 
 
Sprinkle in cooked black beans and pour 1 cup of our nacho cheese sauce overtop 
 
Bake at 400 degrees for around 20-30 minutes until sweet potatoes are cooked through. 
 
Top sweet potato nachos with salsa and veggies
 
Serve Warm

I hope you'll give these recipes a try, and let us know if you liked it!

We love seeing photographs of our recipes and just in general hearing from you guys!

Check Out the Recipe Video Here