Category: Recipes I Have Tried

Makes about 6 servings

Ingredients

* 1 tablespoon water or low-sodium vegetable broth, for sautéing
* 1 sweet onion, sliced
* 2 bell peppers, seeded and sliced
* 1 zucchini, sliced
* 2 cups sweet corn (fresh or no-salt-added frozen)
* 1 large dried chili, or 2 fresh jalapeños, sliced
* 1 (28-ounce) can no-salt-added diced tomatoes, with juice
* 1 tablespoon chili powder
* 1 teaspoon **garlic powder**
* 1 teaspoon salt-free adobo seasoning
* 1–2 cups cooked chickpeas, preferably no-salt-added, for protein
* Freshly ground black pepper, to taste
* Fresh cilantro, chopped, for topping
* Green onions, sliced, for topping
* Fresh jalapeño, sliced, optional
* Avocado, sliced, optional
* Cooked brown or white rice, optional, for serving

#### Instructions

1. In a large pot or Dutch oven, sauté the **onion and bell peppers** in 1 tablespoon water or broth over medium heat for 5–6 minutes, adding another splash of water if they begin to stick.
2. Add the **zucchini, corn, chili or jalapeños, diced tomatoes, chili powder, garlic powder, salt-free adobo, and black pepper**.
3. Bring to a boil, then reduce heat and simmer for about **10 minutes**.
4. Add the **chickpeas** and simmer another **10–15 minutes**, until the zucchini and peppers are tender and the flavors have blended.
5. Taste and adjust with additional **chili powder, garlic powder, black pepper, or fresh jalapeño** rather than salt.
6. Serve as is or **over rice**. Top with fresh **cilantro, green onions, jalapeño, and/or avocado**.

**Low-SOS tip:** The biggest sodium sources in the original recipe are the rotisserie chicken, regular canned tomatoes, adobo seasoning, and added salt. Using **chickpeas + no-salt-added tomatoes + salt-free seasonings** eliminates most of that sodium while keeping the stew flavorful.

Check out these great natural veggie burgers (frozen).

https://actualveggies.com/

Found these at Sprouts market. They have a wide variety & some have only 1.5 -3.5 grams of fat. Some have dairy, but ingredients are clearly posted on packages. At their website they also have a store finder. But honestly, if you read their REAL FOOD INGREDIENTS you can easily make these from scratch at home!

🔥 Healthy Vegan Weight Loss!!

Ingredients:

Veggies:
🍄 Mushrooms
🥦 Broccoli
🌱 Bean sprouts
🥬 Spinach
🥒 Cucumber
🥕 Carrots

Protein & Base:
🧈 Extra firm tofu
🥔 Grated potatoes (or frozen hash browns)

Mushrooms:
🫙 Soy sauce
🥥 Coconut sugar

Bean Sprouts:
🧄 1 clove garlic
🧂 Salt
🥄 A tiny drizzle of sesame oil
🌾 Sesame seeds or furikake

Sauce:
🌶️ Gochujang
🫙 Soy sauce
🍁 Maple syrup
🧄 Garlic powder
🍚 Rice vinegar

Method:
1️⃣ Caramelise the mushrooms with the soy sauce and coconut sugar.
2️⃣ Steam the broccoli, blanch the bean sprouts, and wilt the spinach with a splash of soy sauce.
3️⃣ Dice the tofu and air fry until crispy.
4️⃣ Finely slice the cucumber and carrots.
5️⃣ Cook the grated potato (or hash browns) with garlic powder until golden and tender.
6️⃣ Season the bean sprouts with garlic, salt, a tiny drizzle of sesame oil, and sesame seeds or furikake.
7️⃣ Mix together the gochujang, soy sauce, maple syrup, garlic powder, and rice vinegar to make the sauce.
8️⃣ Layer everything into a giant bowl, drizzle over the sauce, mix well, and enjoy!

This is what volume eating looks like… a HUGE bowl packed with veggies, crispy tofu, and potatoes that keeps you full for hours. 🥔🥦💚

This potato Caesar salad is crispy, creamy, packed with chickpeas and greens — and totally oil-free!

Ingredients:

🥔 Baked potatoes (4 medium)

🫘 1.5 cans Chickpeas (drained)

🧀 5 T Nutritional yeast (divided)

🧂 Salt & pepper (to taste)

🧈 8 oz firm Tofu (for Caesar dressing, drained)

🍋 3 T Lemon juice

🧄 2 cloves Garlic & 1 T Mustard

🍁 1 T Maple syrup

💧 Water (as needed)

🌿 6 C fresh greens (romaine, kale, spinach, or a mixture)

Instructions

1. Preheat oven to 425°F.

2. Scrub potatoes, pierce with a fork, and bake for 45–60 minutes until tender.

3. Cut potatoes in half lengthwise and carefully scoop out the centers, leaving about ¼-inch potato flesh attached to the skins.

4. Return potato skins to the oven and bake another 15–25 minutes until crispy. (Dip it in salt water bath first, if desired.)

5. While potato skins bake, combine chickpeas, nutritional yeast, salt, and pepper.

6. Air fry chickpeas at 375°F for 10–15 minutes, shaking occasionally, until slightly crispy. (Alternatively, roast in the oven at 425°F for 20–30 minutes.)

7. Prepare Caesar dressing by blending tofu, lemon juice, nutritional yeast, garlic, mustard, maple syrup, water, salt, and pepper until smooth & creamy.

8. Chop fresh greens.

9. Toss chickpeas and greens with the Caesar dressing until evenly coated.

10. Fill the crispy potato skins with the chickpea Caesar mixture.

11. Serve immediately.

Approximate Nutrition Information (per serving, 4 servings)

Calories: ~390

Protein: ~24 g

Carbohydrates: ~60 g

Fiber: ~13 g

Fat: ~5 g

Saturated fat: ~1 g

Sodium: ~650 mg (varies with added salt and tofu brand)

Calcium: ~200 mg

Iron: ~5 mg

Batter

• 1/2 cup chickpea (besan/gram) flour
• 1/2 cup water
• 1 Tbsp nutritional yeast
• 1 Tbsp ground flaxseed
• 1/2 tsp baking powder
• 1/4 tsp salt
• 1/4 tsp turmeric
• 1/4 tsp paprika (or less)
• 1/8 tsp kala namak (black salt, for an egg-like flavor)
• Generous dash of black pepper

Vegetables

• 1/2 tsp oil (or use a nonstick skillet and a splash of water instead)
• 1 clove garlic, minced
• 1/4 cup onion, chopped
• 2 Tbsp chopped asparagus
• 2 Tbsp chopped green bell pepper
• 2 Tbsp chopped zucchini (or other vegetables)
• 1/2 green chile, chopped (optional)
• 2 Tbsp chopped red bell pepper or tomato
• Chopped cilantro (optional, for garnish)

Directions

1. Whisk together all batter ingredients until smooth. Set aside.
2. Heat 1/2 tsp oil in a nonstick skillet over medium heat.
3. Cook the onion and garlic for about 3 minutes, adding a splash of water if needed to prevent sticking.
4. Add the asparagus, green pepper, zucchini, and chile. Cook 2 minutes.
5. Stir in the red bell pepper (or tomato).
6. Pour the batter over the vegetables. Cook 2 minutes, until the edges begin to set.
7. Gently scramble with a spatula. Let the mixture sit for about 2 minutes between stirring so it can brown slightly. Continue cooking until set, about 4–5 minutes total.
8. Remove from heat and let rest 1–2 minutes. Break into bite-size pieces.
9. Sprinkle generously with black pepper, garnish with cilantro if desired, and serve.

Serving Ideas

• Whole-grain or multigrain toast
• Tacos
• Burritos

Makes: 1–2 servings.

Ingredients:
Cookie Layer:
🫘 Chickpeas 1 C
🥜 PB&J powder 3 T
🌴 Dates 6-8
🌼 Vanilla 1 t
🧂 Pinch of salt 1/8 t

Ice Cream Layer:
🫐 Mixed berries 1 C
🥦 Cauliflower 1 C
🍌 Ripe bananas 2 medium
🌼 Vanilla 1 t
🧂 Pinch of salt 1/8 t

Topping:
 Melted vegan dark chocolate 1/4 C

Method:
1️⃣ Add the chickpeas, PB&J powder, dates, vanilla, and salt to a food processor and blend until smooth and dough-like.
2️⃣ Spread half of the mixture into the bottom of a small lined dish.
3️⃣ Blend the berries, cauliflower, bananas, vanilla, and salt until smooth and creamy. Spread over the cookie layer and place in the freezer until slightly firm.
4️⃣ Add the remaining cookie mixture on top of the ice cream layer and spread it out gently.
5️⃣ Drizzle with melted vegan dark chocolate and freeze until firm.
6️⃣ Slice into bars and enjoy ✨

*************

Assuming the recipe makes 8 bars, here is the approximate nutritional content per serving (per bar):

Calories: ~148 kcal
Protein: ~3.5 g
Carbohydrates: ~29 g
Fat: ~2.9 g
Dietary Fiber: ~4.6 g

Creamy PB&J ice cream sandwiched between two layers of cookie dough and finished with a chocolate shell 🤯 High volume, naturally sweet, and made from simple whole-food ingredients — proof that weight loss desserts can still feel indulgent 💚🍦🍫

Ingredients:

🍄 2 boxes mushrooms
🧅 2 onions
🥒 2 courgettes
🧈 Tofu
🫘 Chickpeas
🧀 Nutritional yeast
🥄 Veggie bouillon seasoning
🍝 Pasta of choice
🥬 Spinach
🌿 Parsley
🍅 Cherry tomatoes

1️⃣ Slice the mushrooms and onions and cook them in a non-stick pan until soft and caramelized.
2️⃣ Add the courgettes, tofu, chickpeas, nutritional yeast, and veggie bouillon seasoning to a blender and blend until smooth and creamy.
3️⃣ Once the mushrooms and onions are nicely caramelized, pour in the sauce and cook for a few minutes until thick, creamy, and heated through.
4️⃣ Stir in the cooked pasta and mix well to coat everything in the sauce.
5️⃣ Remove from the heat and add in some fresh spinach and mix it well.
6️⃣ Finish with fresh parsley and top with cherry tomatoes for a pop of colour ✨

Main Protein:
1 block of extra-firm tofu (or a can of
rinsed, dried chickpeas)

Marinade & Dressing Ingredients:
3 tbsp soy sauce or tamari
2 tbsp tahini
1 tbsp maple syrup
2 tbsp nutritional yeast
1 tsp sesame oil
(Add 1-2 tbsp of water to the dressing
batch to thin it out)

Salad Vegetables:
Swiss chard (leaves chopped)
Baby cucumbers
Cremini mushrooms
Orange and red bell peppers
Cherry tomatoes
Spring onions

Cooking & Assembly:
1. Prepare Protein: Press the tofu to
remove excess moisture, cut into 1-inch
cubes (0:40-0:50).
2. Marinate: Whisk the marinade
ingredients together, toss with the tofu, and
let sit for 10 minutes (0:54-1:26).
3. Cook: Air fry at 385°F for 8 minutes, or
pake in the oven at 375°F for 30 minutes
(2:20-2:30).
4. Assemble: Combine chopped vegetables
with a scoop of your favorite cooked whole
grain (like quinoa), top with the cooked
tofu, and drizzle with the thinned dressing
(2:32-3:14).