Inspire Wellness ‘Lunch Recipes’

Zucchini Cilantro Soup

I found this recipe when I was on the search for how to use up all the giant zucchinis i had growing in my garden. This soup is sooo delicious! I love that each bowl has an entire zucchini in it. It’s full of flavor and filling!

 

 

Ingredients:

  • 4 tbsp butter or ghee
  • 1 large leek, white and tender green parts only, thinly sliced
  • 1 large poblano—cored, seeded and thinly sliced
  • 5 medium zucchini (2 1/4 pounds), cut into 1-inch rounds
  • 2 large garlic cloves
  • 1 tsp sea salt
  • ½ tsp ground pepper
  • 1 quart organic chicken broth
  • 1 cup fresh cilantro, stemmed and coarsely chopped
  • 1/3 cup full fat coconut milk

 

Instructions:

In a large pot, add 4 tbsp of butter or ghee and saute the leeks, poblano and garlic.

Allow it to cook until it softens (about 6-8 minutes).

Then add the zucchini and cook until it starts to soften (about 5 minutes).

Pour the chicken broth into the pot with everything above and bring it to a boil.

Then turn the heat down to low medium cook until the zucchini is no longer bright green.

Add the cilantro and the fat from the full fat coconut milk and blend with an immersion blender until you reach the consistency desired.

5 Servings/Per Serving: 187 Calories, 15g Fat, 3g Fiber, 6g Sugar, 5g Protein

Easy Black Bean Soup

This is a great thing to whip up in 2 minutes. A quick, easy protein-packed vegetarian meal for one. The key is the cuban black beans from trader joes. I like to have for the nights when you just need to grab something quick. Simple yet satisfying!

 

 

 

Ingredients:

  • 1 can Trader Joe’s Cuban Black Beans
  • 1 tbsp plain greek yogurt
  • ½ tsp cumin (or to taste)
  • ¼ avocado, chopped
  • fresh cilantro optional

Puree all the ingredients except avocado, warm up and top with avocado and/or fresh cilantro.

448 Calories, 9g Fat, 24g Fiber, 6g Sugar, 24g Protein

Cauliflower Soup

caulilfower

This recipe was passed along to me and comes from marthastewart.com. It is unbelievably easy and good! I’ve made it the last three weeks and have added it to my lunch and dinner. It’s that good!! Perfect comfort on a cold day. And did I mention – its super low calorie!?

 

Ingredients:

  • (2) 16oz bags crumbled cauliflower
  • 5 cups chicken broth
  • 1/2 tsp olive oil
  • salt & pepper to taste (I did 1tsp ea)

Put all the ingredients in stock pot. Bring to boil. Reduce to simmer for 20 mins. Purée in blender.

8 small servings 35 calories, 1g Fat, 3g Fiber, 3g Sugar, 3g Protein)

4 big bowls (70 Calories, 1g Fat, 6g Fiber, 6g Sugar, 7g Protein).

Chicken & Wild Rice Salad

chicken salad

This chicken salad is perfect for making at the beginning of the week and adding each day to some greens for a quick and easy lunch. It is delicious, filling and balanced. The lemon makes it refreshing too! If you want to add a bit more flavor, top with some dill.

 

Ingredients:

  • 1 cup chopped cooked chicken
  • ¼ cup low fat mayo
  • ½ cup chopped walnuts
  • ½ cup chopped apples
  • ½ cup celery stalks, chopped
  • ½ cup cooked wild rice
  • 1 tbsp lemon juice (or to taste)
  • Salt, pepper to taste

Serve over crisp romaine lettuce or make a lettuce wrap!

Serves 2: Per Serving 390 Calories, 23g Fat, 4g Fiber, 8g Sugar, 28g Protein

 

Three Bean Salad

3 bean saladThis is a quick salad to make on Sundays to have for the week for lunches. It tastes good both cold and warmed up. It is filling with the protein and fiber from the beans, quinoa and edamame.

 

 

Ingredients:

  • 1 cup dry quinoa
  • 10oz bag frozen green beans
  • 10 oz bag frozen shelled edamame
  • 10oz bag frozen peppers or 2-3 fresh peppers, chopped
  • 1 can kidney beans, rinsed and drained
  • ½ cup feta cheese
  • ¼ cup Newman’s Lite Balsamic Dressing

Cook quinoa according to package.  Steam frozen edamame, green beans & peppers.  Put cooked quinoa into a bowl; add beans, peppers, salad dressing and feta. Toss well.  Served chilled or warmed up.  Serving size is 1 1/4 cup. Eat by itself, as a side dish or served over a handful of dark green lettuce.

8 Servings/Per Serving: 325 Calories, 11g Fat, 10g Fiber, 6g Sugar, 19g Protein

Black Bean Burgers

black bean burgerI guess I have been in the mood for burgers lately! I’ve recently posted a kale quinoa burger and turkey burger, now this! This black bean burger is really great in taste. It did fall apart a bit but I usually just crumble mine on a salad anyway so I didn’t mind.

 

 

Ingredients

  • 1 cup (155 g) cooked brown rice
  • 1 cup (120 g) raw walnuts (or sub bread crumbs)
  • 1/2 tbsp avocado oil, plus more for cooking
  • 1 cup white onion (~55 g | 3/4 cup), finely diced (I used frozen)
  • 1 tbsp (~8 g) each chili powder, cumin powder, and smoked paprika
  • 1/2 tsp each sea salt and black pepper, plus more for coating burgers
  • 1 tbsp (12 g) coconut sugar
  • 1 1/2 cups (227 g) cooked black beans, well rinsed, drained and patted dry
  • 1/3 cup (22 g) panko bread crumbs (if gluten free, use gluten free bread crumbs)
  • 3-4 tbsp (51-68 g) ketchup (I used Trader Joe’s – it’s lower sugar & no harmful ingredients)

Directions

  1. If your brown rice isn’t cooked yet, start there by following this method for the best results. Otherwise, move onto the next step.
  2. Heat skillet over medium heat. Once hot, add raw walnuts and toast for 5-7 minutes, stirring frequently, until fragrant and golden brown. Let cool and move onto the next step.
  3. In the meantime, heat the same skillet over medium heat. Once hot, add 1/2 Tbsp oil and onion. Season with a bit of salt and pepper and sauté for 3-4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside.
  4. Once walnuts are cooled, add to blender or food processor with chili powder, cumin, smoked paprika, salt, pepper and coconut sugar and blend until a fine meal (see photo) is achieved. Set aside.
  5. To a large mixing bowl, add drained, dried black beans and mash well with a fork, leaving only a few whole beans (see photo).
  6. Next add cooked rice, spice-walnut mixture, sautéed onion, bread crumbs, ketchup, and mix thoroughly with a wooden spoon for 1-2 minutes, or until a moldable dough forms. If dry, add extra 1-2 Tbsp ketchup. If too wet, add more panko bread crumbs. Taste and adjust seasonings as needed.
  7. For larger burgers, divide into 5 patties (1/2 cup in size). To help form the patties, fill 1/2 cup measuring cup firmly and then shake out and flatten. Set on a baking sheet until you are ready to cook.
  8. Heat the same skillet you used earlier to medium heat.
  9. Once skillet is hot, add just enough oil to lightly coat the bottom of your skillet, then add your burgers – only as as many as will comfortably fit in the pan. Otherwise, add burgers to the grill and close lid.
  10. Cook for 3-4 minutes or until well browned on the underside, then flip gently. They aren’t as firm as meat burgers, but will definitely hold their shape. Reduce heat if cooking/browning too quickly. Cook for 3-4 minutes on other side.
  11. Remove burgers from heat to let cool slightly.
  12. Serve burgers on top of salad or alone with hummus or guacamole. Leftovers keep in the refrigerator for 2-3 days.

Nutritional Info

Serving size: 1 burger (of 5) without toppings or bun Calories: 392 Fat: 16.3 g Saturated fat: 1.1 g Carbohydrates: 52. 1g Sugar: 6.9 g Sodium: 540 mg Fiber: 7.9 g Protein: 13.6 g

 

Kale Quinoa Burger

kale quinoaThese Kale Quinoa Burgers are perfect to make ahead and have for the week for a side dish, main dish or snack. They taste good with hummus, smashed avocado or with a fried egg on top! There is the perfect amount of kick to it with the jalapeno. The other thing I liked about these is the don’t fall apart like a lot of veggie burgers do. I found this recipe on everydaydishes.com.

 

Ingredients:

  • 2½ cups cooked quinoa, cooled
  • 3 large eggs, beaten
  • ½ cup Parmesan, grated
  • ½ cup green onion, chopped
  • 1 tsp salt
  • 1 tsp cayenne pepper
  • 2 Tbsp olive oil plus more for frying
  • ½ yellow onion, diced small
  • 2 cloves garlic, minced
  • 1 jalapeño pepper, finely diced
  • 4 cups kale, deveined and finely chopped
  • ¾ cup finely ground breadcrumbs (use gluten-free breadcrumbs to make this dish gluten-free)

Whisk 3 eggs until smooth. Combine egg mixture with quinoa, Parmesan, green onion, salt and cayenne pepper in a medium mixing bowl.

Heat 2 Tbsp olive oil in skillet on medium heat then sauté onions and jalapeño for approximately 2 minutes. Add garlic and cook 1 minute before adding kale to skillet. Cook until kale is bright green and soft.

Add kale mixture to quinoa mixture, then add breadcrumbs and stir to combine.

Place a clean skillet on medium heat and add enough oil to coat the bottom.

Form patties using ½ cup of quinoa mixture. Fry until golden brown on each side, 3–4 minutes per side.

 

Salad Bar Night

salad barSalad Bar Night!

Pick a night of the week and make it easy on yourself with creating a salad bar. It’s fun for the kids and adults to customize their own plates.

This was a Sunday night tradition at my mom’s house when we would go over each week for Sunday night dinner. It was easy because we could all bring what we had on hand and we could all eat what we wanted. It’s a great way to kickstart the the week!

Mexican Quinoa Muffins

quinoa muffin2 (2)I saw this recipe on popsugar.com and loved all the ingredients so I had to try! Our family loves Mexican and my kids love anything in a muffin shape 🙂

These made great leftovers to quickly re-heat and eat for lunches. I topped with avocado but would also be good with greek yogurt on top.

 

 

 

 

Ingredients:

  • 1 cup uncooked quinoa
  • 1 can black beans, rinsed & drained
  • 3 roma tomatoes, diced
  • 1/2 red pepper, diced
  • 1/2 frozen organic corn
  • 3 large eggs
  • 1 cup cheddar cheese, shredded
  • 2 tsp minced garlic
  • 1/2 cup fresh cilantro, chopped
  • 1 cup salsa
  • Optional Topping: avocado, salsa and/or greek yogurt

Cook quinoa according to package. Preheat oven to 350 degrees. Mix all ingredients in a large mixing bowl. Distribute into greased muffin tin. Bake 25-30 minutes. Let cool completely before removing.

18 Muffins; Per Muffin: 104 Calories, 4g Fat, 3g Fiber, 1g Sugar, 6g Protein

Citrus Quinoa Chicken

orange quinoaThis Citrus Quinoa Chicken is a super fresh and refreshing! I saw on pinterest and had to make. I love the combination of oranges and avocado. And, I love anything with cilantro! I know there are a lot of people that are not cilantro fans though, so, you can easily omit. It only makes about 3-4 servings so if you like to have leftovers, I would suggest doubling the recipe.

 

 

 

 

Ingredients:

  • 1 1/2 cups cooked quinoa
  • 1 tbsp. avocado oil
  • 1 pound organic chicken breast, chopped into 1 in pieces
  • 2 cloves garlic, minced
  • 1/2 tsp paprika
  • 1/2 tsp sea salt
  • 2 large oranges, peeled and chopped
  • 1 avocado, cubed

Dressing:

  • 1/4 cup fresh lime juice (1-2 limes juiced)
  • 1/3 cup cilantro, chopped
  • 1 tbsp. fresh orange, juiced
  • 1 tbsp. olive oil
  • 1 tbsp. local honey

Topping:

  • 1/3 Pistachios, shelled

Cook quinoa according to package. Add oil and garlic to skillet. Chop chicken and top with paprika and salt. Add to skillet and cook until chicken is done. Add cooked chicken and cooked quinoa to a bowl and stir in remaining ingredients. Refrigerate until ready to serve. Top with pistachios and enjoy!

324 Calories, 14g Fat, 5g Fiber, 9g Sugar, 25g Protein

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