Summer Veggie Lunch
Spring Gardens
Print recipe
| Serves | 4-6 |
| Prep time | 10 minutes |
| Cook time | 10 minutes |
| Total time | 20 minutes |
| Dietary | Vegetarian |
| Meal type | Appetizer, Lunch, Main Dish, Snack, Starter |
| Misc | Child Friendly, Serve Hot |
| Website | Chels + Jax |
Ingredients
- 4-6 pita bread
- 16oz plain Greek yogurt
- 1 packet ranch seasoning
- 2-3 cucumbers, sliced
- 2-3 tomatoes, sliced
- 8-10oz mushrooms, sliced
- chopped green onion (optional)
- sliced black olives (optional)
- shredded cheese
Directions
| Step 1 | |
| Mix the ranch seasoning into the Greek yogurt | |
| Step 2 | |
| Preheat the oven to 350 degrees | |
| Step 3 | |
| Slice all veggies and place pita bread on a baking sheet | |
| Step 4 | |
| Put a dollop of ranch dip on the pita and spread into a thin layer | |
| Step 5 | |
| Add any and all veggies that you desire! | |
| Step 6 | |
| Sprinkle a layer of cheese on top and bake in the oven for 5-10 minutes until the cheese is melted | |
Simple Green Soup
Here is a quick and easy green soup that will do wonders for your waistline! Packed with plenty of veggies, this will surely hit the spot!
Winter-Wonder Weight-Loss Soup
| Serves | 4 |
| Cook time | 30 minutes |
| By author | Client at Boulder Nutrition and Exercise |
This is a super quick and easy soup that certainly won't bust your waistline! The vibrant green color of this will surely leave you with a smile! Try serving with a simple salmon fillet or grilled chicken breast to make an easy meal.
Per serving: ~90kcals; 1 serving grain/starchy vegetable, 1 serving vegetable, 1/2 oz protein equivalent
Ingredients
- 1 large onion, peeled and sliced
- 1 clove garlic, peeled and crushed
- 1 turnip, peeled and chopped
- 1 medium sweet potato, peeled and chopped
- 2 cups low sodium vegetable stock
- 2 large zucchini, cut into 1-cm pieces
- 1 bunch curly kale, rinsed and drained
- handful spinach leaves
Directions
| Step 1 | |
| In a sauce pan, saute onion and garlic with a little water or vegetable stock for about 4 minutes. Add turnip and sweet potato, saute 3 more minutes. | |
| Step 2 | |
| Add the remaining vegetable stock and simmer for 10 minutes. | |
| Step 3 | |
| Stir in zucchini and kale, simmer for 5 more minutes. | |
| Step 4 | |
| Add spinach and simmer 1 minute longer. | |
| Step 5 | |
| Pour entire soup mixture into blender or food processor and blend until smooth. Return to sauce pan on low heat. Add fresh parsley to garnish. | |
Hashed Brussels Sprouts with Lemon Zest
Try this quick and easy Brussels sprouts recipe as a delicious and healthy side to any lean protein!
Hashed Brussels Sprouts with Lemon Zest
| Serves | 8-12 |
| Cook time | 25 minutes |
| Dietary | Diabetic, Gluten Free, Vegetarian |
| Meal type | Appetizer, Side Dish, Starter |
| Misc | Pre-preparable, Serve Hot |
| From book | "The Union Square Cafe Cookbook" and courtesy of client at Boulder Nutrition and Exercise |
This is a quick and easy side dish for many occasions. Try experimenting with different seeds (ie cumin, poppy, or mustard) to find your perfect match!
Per serving: 1 serving non-starchy vegetables, 1 tsp fat/oil equivalent.
Ingredients
- 2 tablespoons lemon juice
- grated zest of one lemon
- 2-3lb brussels sprouts
- 2 tablespoons olive oil
- 1-2 tablespoon Smart Balance or Earth Balance spread
- 3 cloves garlic, minced
- 2 tablespoons black mustard seeds, cumin seeds, or poppy seeds
- 1/4 cup dry white wine or vermouth
- salt and pepper to taste
Directions
| Step 1 | |
| Place lemon juice in a large bowl. Cut bottom of sprouts and discard. Cut sprouts into thin slices using either food processor or sharp knife (halve sprouts lengthwise, thinly slice crosswise). Transfer into bowl with lemon juice. Toss to cover sprouts evenly. | |
| Step 2 | |
| Heat oil and butter over high heat in large skillet. Add sprouts, garlic, and seeds. Stirring often until sprouts are wilted but still bright green, about 4 minutes. | |
| Step 3 | |
| Add wine and sprinkle with salt and pepper. Cook, stirring for about 1 minute more. Turn off heat, add more pepper and salt to taste, stir in lemon zest, reserving a small amount to sprinkle over top before serving. | |
Simple Soups for Meatless Meals
Here are some quick and easy recipes for a soup that will please your palate!
Black Bean Soup
| Serves | 4 |
| Prep time | 15 minutes |
| Cook time | 25 minutes |
| Total time | 40 minutes |
| Dietary | Vegetarian |
| Meal type | Lunch, Main Dish, Side Dish, Soup |
| Misc | Serve Hot |
| Website | eatingwell.com |
This soup is a quick and easy fix for those chilly nights! Packed with fiber and protein from beans, and a little kick from the spices, this soup is sure to warm the soul! Serve with a side of grilled chicken or fish for some extra lean protein, and a simple green leafy salad and your meal is complete!
Per 1 1/4 cup soup: 2 servings grains/starchy vegetables, 1/2 serving vegetables, 1 serving protein, 1 serving fat/oils
Ingredients
- 1 tablespoon canola oil
- 1 small onion, chopped
- 1 tablespoon chili powder
- 1 teaspoon ground cumin
- 2 15-oz cans low sodium black beans, rinsed well
- 3 cups water
- 1/2 cup of your favorite prepared salsa
- pinch of salt
- lime juice
- plain non fat greek yogurt (for garnish)
- fresh clilantro (for garnish)
Directions
| Step 1 | |
| Heat oil in a large saucepan over medium heat. Add onion and cook until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook for about 1 minute more. Add beans, water, salsa and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from the heat and stir in lime juice. | |
| Step 2 | |
| Transfer half the soup to a blender and puree. Stir the puree back into the saucepan. Serve with a dollop of greek yogurt and cilantro, if desired. | |
Veggie Loaded Soup
| Serves | 4-6 |
| Prep time | 10 minutes |
| Cook time | 20 minutes |
| Total time | 30 minutes |
| Dietary | Vegetarian |
| Meal type | Appetizer, Side Dish, Soup |
| Misc | Serve Hot |
A simple way to enjoy your veggies! Try mixing it up with different vegetable combinations and herbs. Add beans for some extra protein and fiber, or try adding some tofu for a more complete meal!
Per serving: 1 tsp fat/oil, 2 servings vegetables
Ingredients
- 1 tablespoon olive oil
- 1/2 large onion, chopped
- 2 ribs celery, chopped
- 2 large carrots, chopped
- 2 cups mixed veggies, chopped (ie. zucchini, green beans, summer squash)
- 1 teaspoon thyme
- salt (to taste)
- 1 teaspoon oregano
- 1 bay leaf
- 3 cups low sodium vegetable broth
- 1 15-oz can tomatoes
Directions
| Step 1 | |
| Heat oil in a large stock pot. Add onion, carrots and celery. Heat while stirring for 3-4 minutes or until onions are soft. Add the rest of the vegetables and heat for 1-2 more minutes. Add salt, thyme and oregano, stirring to coat the vegetables well. Add bay leaf and vegetable broth. Bring to a simmer. Add tomatoes, stir, and allow soup to simmer until all the vegetables are cooked. Adjust seasonings to taste. Remove the bay leaf and serve with a pinch of fresh parmesan! | |
Check out this delicious and super quick-prep Curried Cauliflower Soup recipe from Woman’s Day. Replace the chicken broth with veggie broth and you’ve got another great vegetarian-friendly meal!