Healthy Lunch

Cookbook
Discover Healthy Lunch Recipes with an
Easy Lunch Cookbook

By
BookSumo Press
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 Table of Contents
Michelle’s Favorite Lunch 7
Sunflower Healthy Lunch 10
Coconut Cantaloupe 11
Complex Southern Fruit Salad 12
Juice Bar Fruit Salad Drink 13
Vegetarian Tofu Fruit Salad Lunch 14
Apricots and Lemon Fruit Salad with Nuts 15
Autumn Cinnamon Salad 16
Fruit Salad Sauce 17
Strawberry Sesame Salad 20
Cranberry Salad 21
Orange Romaine Salad 22
Chinese Orange Salad 23
Maggie’s Favorite Peach Yogurt Salad 24
Creamy Mushrooms with Shrimp 25
Greens, Corn, Black Beans, and Olive Brown Rice 26
Cashews, Chickpeas, and Mushroom Brown Rice 27
Buttery and Baked Brown Rice 30
Instant Lemon and Parsley Brown Rice 31
Pepper, Balsamic, Dijon, and Raisins Brown Rice 32
Peppers, Onions, and Cheddar Brown Rice 33
Easy Latin Style Rice 34
Brown Rice Risotto I 35
4
Zucchini, Chicken, Mushrooms, and Swiss Brown Rice 36
Meaty No-Meat Brown Rice Bake 37
Easy Louisiana Style Brown Rice 40
Easy Mexican Style Brown Rice 41
Black Bean and Rice Burgers 42
Chi Tan T'ang 43
Sweet and Spicy Tofu Soup 44
Easy Wonton Soup 45
Alternative Egg Drop Soup 46
Natural Ramen Noodles 47
New Classical Ramen 50
Ramen Re-Imagined 51
Super Easy Coconut Soup Thai-Style 52
Vegetable Soup In Thailand 53
A Uniquely Simple Cumber Soup with Thai Roots 54
Charong’s Favorite Thai Soup of Ginger 55
A Thai Soup of Veggies 56
Easy Coconut Soup 57
Spicy Kale and Onion Soup 60
Lemony Soy Sauce Soup 61
Japanese Mushroom Soup I 62
Japanese Mushroom Soup II 63
Kale Soup II 64
Sunbelt Quinoa Classic 65
Quinoa Festival 66
Blueberry Lunch Brunch Quinoa 67
Middle Eastern Style Quinoa 70
Cheesy Veggie Quinoa 71
Countryside Quinoa 72
Caribbean Curry Quinoa 73
Quinoa in Rome 74
Quinoa Chili 75
Mexico City Quinoa 78
Quinoa Turkey Loaf 79
Black Bean Quinoa Burgers 80
Quinoa Summer Salad 81
Quinoa in Classical Greek Style 82
Michelle’s Prep Time: 10 mins

Favorite Lunch Total Time: 35 mins

Servings per Recipe: 8

Calories 199 kcal
Fat 0.2 g
Carbohydrates < 51g
Protein 1.3 g
Cholesterol 0 mg
Sodium 130 mg

Ingredients
1 29 oz. can pear slices, drained and cut 1 20 oz. can pineapple tidbits, drained
into bite-size pieces 1 4.6 oz. package non-instant vanilla pudding
1 28 oz. can sliced peaches, drained and mix
cut into bite-size pieces with 1 C. liquid
reserved

Directions
1. Get a bowl, combine: pineapple, peaches, and pears.
2. In a pot add in the pudding mix and juice from the peaches and with a low level of heat
stir and warm the mix for 7 mins. Combine this mix with the fruits and toss everything
gently.
3. Place a covering of plastic on the bowl and put everything in the fridge for 30 mins.
4. Enjoy.

Michelle’s Favorite Lunch 7

SUNFLOWER
Healthy Lunch
Prep Time: 10 mins
Total Time: 10 mins

Servings per Recipe: 8

Calories 184 kcal
Fat 13.2 g
Carbohydrates 14.6g
Protein 4.6 g
Cholesterol 3 mg
Sodium 170 mg

Ingredients
2 C. mixed salad greens 2 tbsps flax seeds
1/4 C. ranch dressing 1/3 tsp sea salt
3/4 C. diced tomato 1/4 tsp chopped garlic
3/4 C. dried cranberries 2 tbsps grated Parmesan cheese, or to
1/2 C. sunflower seeds taste
1/3 C. almonds

Directions
1. Get a salad bowl, combine: dressing and greens. Toss the greens to get them mixed well.
Combine in the garlic, tomato, sea salt, cranberries, flax seeds, almonds, and sunflower
seeds. Toss the salad gently then garnish everything with the parmesan and stir.
2. Enjoy.

10 Sunflower Healthy Lunch

Coconut Prep Time: 15 mins

Cantaloupe Total Time: 15 mins

Servings per Recipe: 8

Calories 82 kcal
Fat 1g
Carbohydrates 19.2g
Protein 1.1 g
Cholesterol 0 mg
Sodium 21 mg

Ingredients
1 cantaloupe - peeled, seeded, and cubed 1/4 C. sweetened flaked coconut optional
2 red apples, thinly sliced
1 C. red grapes
1 12 oz. can mandarin oranges in juice

Directions
1. Get a salad bowl and layer in it half of the following: cantaloupe, mandarins, apple, and
grapes. Continue add the rest of ingredients in the same manner.
2. Add your coconut over everything as a topping.

Coconut Cantaloupe 11
COMPLEX
Southern Fruit
Prep Time: 25 mins
Total Time: 55 mins

Salad Servings per Recipe: 10

Calories 398 kcal
Fat 27.1 g
Carbohydrates 40.6g
Protein 3.7 g
Cholesterol 8 mg
Sodium 151 mg

Ingredients
3 bananas, peeled and cut into chunks
1 13.25 oz. can pineapple chunks,
drained
2 red apples, cored and cut into bite-
sized pieces
2 Granny Smith apples, cored and cut
into bite-sized pieces
2 kiwi fruit, peeled and cut into chunks
3 oranges - peeled, segmented, and cut
into bite-sized pieces
2 tangerines, peeled and segmented
1 C. mayonnaise
1 4 oz. jar maraschino cherries, drained
and juice reserved
1/2 8 oz. package chopped walnuts, or to
taste
1/2 C. chopped celery, or more to taste
1/2 3.5 oz. package sweetened flaked
coconut, or more to taste

Directions
1. Get a bowl, combine: coconut, bananas, celery, pineapple, walnuts, red apples, cherries,
granny smith, mayo, kiwi, tangerines, and oranges.
2. Toss the salad gently then add in the cherry juice that was reserved and toss everything
again. Place a covering on the bowl and put everything in the fridge for 1 hr.
3. Enjoy.

12 Complex Southern Fruit Salad

Juice Prep Time: 10 mins

Bar Fruit Salad Drink Total Time: 10 mins

Servings per Recipe: 6

Calories 104 kcal
Fat 1.9 g
Carbohydrates 19.7g
Protein 3.4 g
Cholesterol 7 mg
Sodium 38 mg

Ingredients
2 C. milk 4 strawberries, chopped
1 8 oz. can pineapple tidbits 1/4 C. cherries, pitted and chopped, or to taste
1 apple, chopped 2 tbsps vanilla yogurt, or more to taste
1 pear, chopped

Directions
1. Add the following to your food processor and puree it: yogurt, milk, cherries, pineapple,
strawberries, pear and apple.
2. Once the mix is smoothie like, should be 6 mins of processing, pour the smoothies into
serving glasses, recipes makes about 6 servings.
3. Enjoy.

Juice Bar Fruit Salad Drink 13

VEGETARIAN
Tofu Fruit Salad
Prep Time: 30 mins
Total Time: 55 mins

Lunch Servings per Recipe: 8

Calories 168 kcal
Fat 6.9 g
Carbohydrates 19.2g
Protein 9.6 g
Cholesterol 2 mg
Sodium < 325 mg

Ingredients
1/2 C. white rice 1/2 C. diced celery
2 C. extra-firm tofu, drained and cubed 3 tbsps diced green onions
1 C. yogurt 1/4 C. walnuts
2 tbsps lime juice salt and pepper to taste
1 tbsp curry powder
1 C. halved grapes
1 tbsp dried cranberries

Directions
1. Get your water boiling in a larger pot then once it is add in the rice. Place a lid on the pot,
set the heat to low, and let everything cook for 22 mins, then shut the heat.
2. Begin to get another pan of water boiling then place your tofu in it to cook for 4 mins.
Remove all the liquid and let the tofu lose its heat.
3. Get a bowl, combine: curry powder, lime juice, and yogurt. Work the mix until it is
completely combined.
4. Now get a 2nd bigger bowl, combine: tofu, grapes, rice, cranberries, walnuts, green onions,
and celery.
5. Toss the rice fruit salad with your lime dressing then add some pepper and salt.
6. Enjoy.

14 Vegetarian Tofu Fruit Salad Lunch

Apricots Prep Time: 20 mins

and Lemon Fruit Total Time: 50 mins

Salad with Nuts Servings per Recipe: 8

Calories 232 kcal
Fat 5.3 g
Carbohydrates 46.2g
Protein 1.7 g
Cholesterol 0 mg
Sodium 190 mg

Ingredients
1 3 oz. package lemon pudding mix 1 C. sliced apricots
1 15.5 oz. can mandarin oranges, drained 1 kiwis, peeled and sliced optional
with liquid reserved 1/2 C. chopped cashews optional
3 bananas, sliced

Directions
1. Get a bowl and mix the juice from the oranges with the pudding mix. Work the mix until
it smooth then combine in the cashews, bananas, kiwi, and apricots. Place a covering of
plastic on the bowl and put everything in the fridge until it is cold.
2. Enjoy.

Apricots and Lemon Fruit Salad with Nuts 15

AUTUMN
Cinnamon Salad
Prep Time: 15 mins
Total Time: 13 hrs 45 mins

Servings per Recipe: 4

Calories 263 kcal
Fat 5.4 g
Carbohydrates 55.9g
Protein 2.6 g
Cholesterol 0 mg
Sodium 13 mg

Ingredients
8 prunes pitted prunes 1 apple, cored and chopped
1/4 C. dried apricots 1/2 C. orange juice
1 C. apple juice 3 tbsps orange marmalade
1 cinnamon stick 1/4 C. chopped pecans
1/2 tsp whole cloves
1 banana, peeled and sliced
1 large orange, peeled, sectioned, and
cut into bite-size

Directions
1. Get the following boiling in pot: cloves, prunes, cinnamon, apple juice, and apricots. Once
the mix is boiling shut the heat and let the mix stand for about 7 hours.
2. Take out the dried fruit from the mix then separate the orange, prunes, banana, and
apricots between 4 serving platters.
3. Run the orange marmalade, orange juice, and apple juice from a strainer then garnish the
servings with the resulting liquid.
4. Garnish each serving finally with the nuts.
5. Enjoy.

16 Autumn Cinnamon Salad

Fruit Salad Prep Time: 5 mins

Sauce Total Time: 5 mins

Servings per Recipe: 16

Calories 110 kcal
Fat 5.1 g
Carbohydrates 14g
Protein 2.4 g
Cholesterol 15 mg
Sodium 39 mg

Ingredients
8 oz. sour cream 1/4 tsp ground cinnamon, or to taste
1 14 oz. can sweetened condensed milk 1/4 tsp ground cardamom, or to taste
1 tsp vanilla extract
1/2 tsp almond extract

Directions
1. Get a bowl, combine: cardamom, sour cream, cinnamon, condensed milk, almond extract,
and vanilla. Whisk the mix completely then place a covering of plastic on the bowl and
put everything in the fridge as a dressing for any salad of fruit.
2. Enjoy.

Fruit Salad Sauce 17

STRAWBERRY
Sesame Salad
Prep Time: 10 mins
Total Time: 1 hr 10 mins

Servings per Recipe: 4

Calories 491 kcal
Fat 35.2 g
Carbohydrates 42.9g
Protein 6g
Cholesterol 0 mg
Sodium 63 mg

Ingredients
2 tbsps sesame seeds 10 oz. fresh spinach - rinsed, dried and
1 tbsp poppy seeds torn into bite-size pieces
1/2 C. white sugar 1 quart strawberries - cleaned, hulled
1/2 C. olive oil and sliced
1/4 C. distilled white vinegar 1/4 C. almonds, blanched and slivered
1/4 tsp paprika
1/4 tsp Worcestershire sauce
1 tbsp minced onion

Directions
1. Get a bowl, combine: onion, sesame seeds, Worcestershire, poppy seeds, paprika, sugar,
vinegar, and olive oil.
2. Place a covering of plastic around the bowl, and put everything in the fridge for 65 mins.
3. Get a 2nd bowl, combine: almonds, spinach, and strawberries.
4. Combine both bowls and place the combined mix in the fridge for 20 mins.
5. Enjoy.

20 Strawberry Sesame Salad

Cranberry Prep Time: 10 mins

Salad Total Time: 20 mins

Servings per Recipe: 8

Calories 338 kcal
Fat 23.5 g
Carbohydrates 30.4g
Protein 4.9 g
Cholesterol 4 mg
Sodium 58 mg

Ingredients
1 tbsp butter 2 tsps minced onion
3/4 C. almonds, blanched and slivered 1/4 tsp paprika
1 lb spinach, rinsed and torn into bite-size 1/4 C. white wine vinegar
pieces 1/4 C. cider vinegar
1 C. dried cranberries 1/2 C. vegetable oil
2 tbsps toasted sesame seeds
1 tbsp poppy seeds
1/2 C. white sugar

Directions
1. Toast your almonds in butter for 7 mins then place them to the side.
2. Get a bowl, combine: veggie oil, sesame seeds, cider vinegar, poppy seeds, wine vinegar,
sugar, paprika, and onions.
3. Combine in the cranberries, almonds, and spinach and toss the contents.
4. Enjoy.

Cranberry Salad 21
ORANGE
Romaine Salad
Prep Time: 15 mins
Total Time: 15 mins

Servings per Recipe: 4

Calories 332 kcal
Fat 16.7 g
Carbohydrates 47g
Protein 4.9 g
Cholesterol 0 mg
Sodium 168 mg

Ingredients
1/2 C. orange juice 1 large head romaine lettuce - torn,
3 tbsps olive oil washed and dried
2 tbsps red wine vinegar 3 (11 oz.) cans mandarin oranges
1/2 tsp ground black pepper 1/2 C. slivered almonds
1/4 tsp salt

Directions
1. Get a bowl, combine: salt, orange juice, pepper, olive oil, and vinegar.
2. Get a 2nd bigger bowl, combine: orange and romaine.
3. Combine both bowls and add the almonds.
4. Enjoy.

22 Orange Romaine Salad

Chinese Prep Time: 25 mins

Orange Salad Total Time: 25 mins

Servings per Recipe: 5

Calories 397 kcal
Fat 26.8 g
Carbohydrates 38.2g
Protein 4g
Cholesterol 0 mg
Sodium 509 mg

Ingredients
1/2 C. vegetable oil 1 head red leaf lettuce - rinsed, dried and torn
1/4 C. cider vinegar 1 red onion, diced
1/4 C. white sugar 1 C. diced celery
2 tsps dried parsley 2 (11 oz.) cans mandarin orange segments,
1 tsp salt drained
1 pinch ground black pepper
1/2 C. sliced almonds
1/4 C. white sugar

Directions
1. Get a Mason jar, combine: pepper, oil, salt, vinegar, parsley, and sugar.
2. Place a lid on the jar and shake the contents. Then put everything in the fridge.
3. Toast your almonds with the sugar until the sugar melts and coats the nuts.
4. Let the almonds cool then break them into pieces.
5. Get a bowl, combine: almonds, lettuce, orange, and celery. Add in the dressing and stir the
mix to evenly distribute the dressing.
6. Enjoy.

Chinese Orange Salad 23

MAGGIE’S
Favorite Peach
Prep Time: 10 mins
Total Time: 10 mins

Yogurt Salad Servings per Recipe: 6

Calories 141 kcal
Fat 0.5 g
Carbohydrates 33.2g
Protein 3.3 g
Cholesterol < 1 mg
Sodium < 32 mg

Ingredients
3 large peaches, peeled and cut into 3 tsps lemon juice
chunks
1 1/2 C. blueberries
1 1/2 C. sliced strawberries
2 bananas, sliced

Directions
1. Get a bowl, combine: lemon juice and fruit.
2. Get a 2nd bowl, combine: concentrate and yogurt.
3. Combine both bowls and add a garnishing of mint.
4. Enjoy.

24 Maggie’s Favorite Peach Yogurt Salad

Creamy Prep Time: 20 mins

Mushrooms with Total Time: 35 mins

Shrimp Servings per Recipe: 6

Calories 317 kcal
Fat 6.3 g
Carbohydrates 43g
Protein 23.8 g
Cholesterol 173 mg
Sodium 1136 mg

Ingredients
2 C. instant brown rice 2 C. broccoli florets
1 3/4 C. water 1 C. baby carrots
6 tbsps soy sauce 1 small white onion, chopped
6 tbsps water 1/2 tsp black pepper
1/4 C. honey 1 C. sliced fresh mushrooms
2 tbsps cider vinegar 1 1/2 lbs uncooked medium shrimp, peeled
2 tbsps cornstarch and deveined
2 tbsps olive oil
2 cloves garlic, chopped

Directions
1. Get a bowl, mix: cornstarch, soy sauce, vinegar, honey, and water.
2. For 8 mins, in the microwave, cook your rice in 1 3/4 C. of water. Then stir it.
3. Stir fry your garlic in olive for 1 min then add in: black pepper, broccoli, onions, and
carrots.
4. Continue frying for 7 more mins.
5. Then add the mushrooms and cook for 4 more mins.
6. Empty the pan.
7. Add in your cornstarch mix to the pan and cook it for 1.5 mins then add in your shrimp.
Cook the shrimp for 4 mins before pouring in the veggies with the shrimp and reheating
everything.
8. Serve the rice with the veggies and shrimp.
9. Enjoy.

Creamy Mushrooms with Shrimp 25

GREENS, CORN,
Black Beans, and
Prep Time: 10 mins
Total Time: 2 hrs

Olive Brown Rice Servings per Recipe: 24

Calories 87 kcal
Fat 1.7 g
Carbohydrates 16g
Protein 2.6 g
Cholesterol 0 mg
Sodium 340 mg

Ingredients
1 1/2 C. uncooked brown rice 1 (4 oz.) can chopped green chilies
3 C. water 1 (4 oz.) can sliced black olives
1 tbsp extra virgin olive oil 1 (14.5 oz.) can Italian-style tomatoes,
1/2 tsp salt undrained and chopped
1 (14.5 oz.) can collard greens, drained salt and freshly ground black pepper to
1 (15 oz.) can black beans, rinsed and taste
drained
1 (15 oz.) can green peas, rinsed and
drained
1 (15.25 oz.) can corn kernels, drained

Directions
1. Boil: .5 tsp of salt, rice, olive oil, and water.
2. Once everything is boiling place a lid on the pan, set the heat to low, and let the contents
cook for 17 mins.
3. Then pour everything into a bowl and stir.
4. Place the bowl in the fridge until room temp.
5. Once the rice is room temp add the following to it, then toss: pepper, collard greens, salt,
beans, tomatoes, peas, olives, corn, and chilies.
6. Enjoy at room temp or slightly warm.

26 Greens, Corn, Black Beans, and Olive Brown Rice

Cashews, Prep Time: 10 mins

Chickpeas, and Total Time: 1 hr 20 mins

Mushroom Brown Servings per Recipe: 4

Rice (Pilaf I)
Calories 409 kcal
Fat 17.1 g
Carbohydrates 54g
Protein 12.5 g
Cholesterol 116 mg
Sodium 653 mg

Ingredients
1 1/2 C. water 2 eggs, beaten
1/2 tsp salt freshly ground black pepper
3/4 C. uncooked brown rice 1/4 C. chopped fresh parsley
3 tbsps butter 1/4 C. chopped cashews
1 1/2 C. chopped onion
1 clove garlic, minced
2 carrots, sliced
2 C. fresh sliced mushrooms
1 C. chickpeas

Directions
1. Boil your rice in 1.5 C. of water for 47 mins, in a covered pot over low heat.
2. Halfway through the rice’s cooking time, begin to stir fry your onions in butter until
tender then combine in: carrots and garlic and fry for 6 more mins.
3. Add the mushrooms and cook for 11 mins before adding the chickpeas and frying for 2
more mins.
4. Cook your eggs in a pan after the rice is done and then add to them: nuts, parsley, and
pepper.
5. Combine the rice with the eggs and also the veggies.
6. Serve everything topped with some soy sauce.
7. Enjoy.

Cashews, Chickpeas, and Mushroom Brown Rice 27

BUTTERY
and Baked Brown
Prep Time: 10 mins
Total Time: 1 hr 10 mins

Rice Servings per Recipe: 6

Calories 206 kcal
Fat 5.1 g
Carbohydrates 36.2g
Protein 3.6 g
Cholesterol 10 mg
Sodium 420 mg

Ingredients
1 1/2 C. brown rice 3 C. boiling water
1 tsp salt
2 tbsps butter

Directions
1. Get your water boiling then set your oven to 400 degrees before doing anything else.
2. Now get a baking dish and add to it: butter, salt, and rice.
3. Top the mix with the boiling water and place a covering of foil over the dish.
4. Cook everything in the oven for 1 hr, then stir it.
5. Enjoy.

30 Buttery and Baked Brown Rice

Instant Lemon Prep Time: 10 mins

and Parsley Brown Total Time: 20 mins

Rice Servings per Recipe: 4

Calories 109 kcal
Fat 3.6 g
Carbohydrates 16.8g
Protein 2.5 g
Cholesterol 8 mg
Sodium 24 mg

Ingredients
1 C. instant brown rice 1/2 tsp lemon juice
1/2 tsp dried parsley 7 fluid oz. low-sodium chicken broth, or more
1/4 tsp ground black pepper if needed
1 tbsp unsalted butter

Directions
1. Get a measuring cup and add in: lemon juice, butter, and 7 oz. of broth.
2. Everything should equal exactly one 1 C.
3. Now get a bowl, add in: black pepper, the broth mix, parsley, and rice.
4. Place a lid on the bowl and cook it in the microwave for 8 mins.
5. Now remove the lid and let it cool for 7 mins before stirring.
6. Enjoy. 

Instant Lemon and Parsley Brown Rice 31

PEPPER, BALSAMIC,
Dijon, and Raisins
Prep Time: 15 mins
Total Time: 1 hr

Brown Rice Servings per Recipe: 6

Calories 451 kcal

(Salad I) Fat
Carbohydrates 54.6g
23.5 g

Protein 7.1 g
Cholesterol 9 mg
Sodium 338 mg

Ingredients
1 1/2 C. uncooked brown rice 1 1/4 tsps Dijon mustard
3 C. water salt and ground black pepper to taste
1 red bell pepper, thinly sliced 1/4 C. feta cheese
1 C. frozen green peas, thawed
1/2 C. raisins
1/4 sweet onion (such as Vidalia(R)),
chopped
1/4 C. chopped Kalamata olives
1/2 C. vegetable oil
1/4 C. balsamic vinegar

Directions
1. Get your water and rice boiling, place a lid on the pot, set the heat to low, and let the
contents cook, with a low heat, for 47 mins.
2. Get a bowl, mix: olives, bell pepper, onions, raisins, and peas.
3. Get a 2nd bowl, combine: mustard, vinegar, and veggie oil.
4. Combine both bowls then add in your ice and add some pepper and salt before adding in
some cheese.
5. Enjoy.

32 Pepper, Balsamic, Dijon, and Raisins Brown Rice

Peppers, Onions, Prep Time: 10 mins

and Cheddar Brown Total Time: 55 mins

Rice Servings per Recipe: 8

Calories 95 kcal
Fat 1.5 g
Carbohydrates 15g
Protein 4.9 g
Cholesterol 3 mg
Sodium 87 mg

Ingredients
2 C. water 1 C. shredded low-fat Cheddar cheese
1 C. brown rice
1/2 red bell peppers, seeded and chopped
1/4 red onion, chopped

Directions
1. Get your water and rice boiling before placing a lid on the pot, setting the heat to low,
and letting the contents cook for 47 mins.
2. Stir fry your onions and peppers in nonstick spray, until brown, and combine them with
the rice, when it is finished.
3. Combine in your cheese and let it melt before plating the dish.
4. Enjoy.

Peppers, Onions, and Cheddar Brown Rice 33

EASY
Latin Style Rice
Prep Time: 10 mins
Total Time: 1 hr 10 mins

Servings per Recipe: 4

Calories 156 kcal
Fat 1.3 g
Carbohydrates 32.3g
Protein 4g
Cholesterol 2 mg
Sodium 1479 mg

Ingredients
1 (14 oz.) can chicken broth 1 tsp salt
1 (15 oz.) can diced tomatoes with 1 C. brown rice
green chili peppers

Directions
1. Boil: rice, broth, salt, and tomatoes.
2. Once everything is boiling place a lid on the pot, set the heat to low, and cook the contents
for 1 hr.
3. Let the rice cool for 7 mins before stirring it.
4. Enjoy.

34 Easy Latin Style Rice

Brown Rice Prep Time: 30 mins

Risotto I Total Time: 1 hr 30 mins

Servings per Recipe: 6

Calories 322 kcal
Fat 10.7 g
Carbohydrates 47.1g
Protein 10 g
Cholesterol 13 mg
Sodium 500 mg

Ingredients
1 quart vegetable broth, or as needed 1/2 C. green peas, thawed if frozen
5 C. water, or as needed 2/3 C. grated Parmesan cheese
1/2 lb asparagus, cut into 2-inch pieces 1 tbsp butter
2 tbsps olive oil salt and ground black pepper to taste
1 C. finely chopped onion
2 cloves garlic, finely chopped
2 C. short-grain brown rice
2 carrots, peeled and diced
2 zucchini, diced

Directions
1. Boil your water and broth then add the asparagus to it and cook for 4 mins.
2. Place the veggies to the side in some cold water for 7 mins.
3. Now remove all the liquid from the bowl, place a lid on the boiling broth, and let it
continue to boil.
4. Stir fry your garlic and onions in olive oil for 7 mins then add the rice and cook for 6
more mins.
5. Now add a half a C., at a time, of the hot broth, to the rice and stir until it is basically
absorbed by the rice.
6. Continue doing this for about 20 mins.
7. Add in the carrots and continue adding liquid in batches for 20 more mins.
8. Now add in the zucchini, peas, and asparagus.
9. Cook everything for 5 more mins then combine in the butter and parmesan.
10. Once everything has melted add some pepper and salt and add .5 C. of broth as well.
11. Enjoy.

Brown Rice Risotto I 35

ZUCCHINI, CHICKEN,
Mushrooms, and
Prep Time: 15 mins
Total Time: 1 hr 50 mins

Swiss Brown Rice Servings per Recipe: 8

Calories 337 kcal
Fat 21 g
Carbohydrates 11.5g
Protein 25.3 g
Cholesterol 77 mg
Sodium 363 mg

Ingredients
1/3 C. brown rice ground cayenne pepper to taste
1 C. vegetable broth 1 (15 oz.) can black beans, drained
1 tbsp olive oil 1 (4 oz.) can diced green chile peppers,
1/3 C. diced onion drained
1 medium zucchini, thinly sliced 1/3 C. shredded carrots
2 cooked skinless boneless chicken 2 C. shredded Swiss cheese
breast halves, chopped
1/2 C. sliced mushrooms
1/2 tsp cumin
salt to taste

Directions
1. Boil your broth and veggies, once everything is boiling place a lid on the pot, set the heat
to low, and let the contents gently cook for 47 mins.
2. Coat a baking dish with oil and then set your oven to 350 degrees before doing anything
else.
3. Stir fry your onions, until soft, in olive oil, for about 7 mins, then combine in: mushrooms,
zucchini, and chicken along with some cayenne, cumin, and salt.
4. Stir fry the mix until the chicken is fully done.
5. Get a bowl, combine: half of the cheese, the rice, carrots, onions, chilies, zucchini, chilies,
chicken, beans, and mushrooms.
6. Pour all the contents into the baking dish and cook it all in the oven covered with foil for
32 mins then take off the foil and cook for 8 more mins.
7. Let the casserole stand for 10 mins before plating.
8. Enjoy.

36 Zucchini, Chicken, Mushrooms, and Swiss Brown Rice

Meaty Prep Time: 10 mins

No-Meat Brown Rice Total Time: 1 hr 10 mins

Bake Servings per Recipe: 8

Calories 140 kcal
Fat 6.5 g
Carbohydrates 18.3g
Protein 2.2 g
Cholesterol 15 mg
Sodium 482 mg

Ingredients
1 C. brown rice 1 tsp garlic salt
1 C. beef broth 1 tsp seasoned salt
1 (14.5 oz.) can chicken broth
1/4 C. butter, melted

Directions
1. Set your oven to 350 degrees before doing anything else.
2. Get a baking dish and layer in it: rice, both broths, and butter.
3. Top with: seasoned salt and garlic salt.
4. Cook everything in the oven for 1 hr.
5. Enjoy.

Meaty No-Meat Brown Rice Bake 37

EASY
Louisiana Style
Prep Time: 15 mins
Total Time: 1 hr 15 mins

Brown Rice Servings per Recipe: 4

Calories 495 kcal
Fat 25.2 g
Carbohydrates 37.3g
Protein 30.3 g
Cholesterol 221 mg
Sodium 1909 mg

Ingredients
2 tbsps butter 1 tsp salt
8 oz. andouille sausage, cut into 1/4- 1 bay leaf
inch slices 1 C. uncooked brown rice
2 tbsps ground paprika 3 C. chicken stock
1 tbsp ground cumin 1 lb large shrimp, peeled and deveined
1/2 tsp cayenne pepper salt and ground black pepper to taste
1/2 C. diced tomatoes
1 large green bell pepper, diced
2 stalks celery, sliced 1/4 inch thick
4 green onions, thinly sliced

Directions
1. Stir fry your sausage in butter, in a big pot, until browned.
2. Then add in: cayenne, cumin, and paprika.
3. Cook for 2 more mins.
4. Now combine in: salt, bay leaf, tomatoes, onions, pepper, and celery.
5. Stir the contents and cook for 1 more min before adding the stock and rice.
6. Get everything boiling and once it is boiling place a lid on the pot, set the heat to low, and
let the contents cook for 47 mins.
7. Add in the shrimp and let them cook for 7 mins before adding in some pepper and salt.
8. Enjoy.

40 Easy Louisiana Style Brown Rice

Easy Prep Time: 20 mins

Mexican Style Brown Total Time: 1 hr 20 mins

Rice Servings per Recipe: 10

Calories 124 kcal
Fat 1g
Carbohydrates 26g
Protein 4.7 g
Cholesterol 0 mg
Sodium 220 mg

Ingredients
2 C. cooked brown rice 1 lime, zested and juiced
1 (15 oz.) can kidney beans, rinsed and 1/4 C. chopped cilantro leaves
drained 1 tsp minced garlic
1 (15 oz.) can black beans, rinsed and 1 1/2 tsps ground cumin
drained salt to taste
1 (15.25 oz.) can whole kernel corn,
drained
1 small onion, diced
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced

Directions
1. Get a bowl, combine: cumin, rice, garlic, beans, cilantro, corn, lime juice & zest, onions,
jalapenos, and green peppers.
2. Add in your preferred amount of pepper and salt and place the contents in the fridge for
60 mins then stir everything and serve.
3. Enjoy.

Easy Mexican Style Brown Rice 41

BLACK BEAN
and Rice Burgers
Prep Time: 25 mins
Total Time: 41 mins

(Vegetarian Servings per Recipe: 6

Calories 317 kcal

Approved) Fat
Carbohydrates 49.4g
5.8 g

Protein 18.2 g
Cholesterol 71 mg
Sodium 1704 mg

Ingredients
1/2 C. uncooked brown rice 1 tbsp chili powder
1 C. water 1 tbsp ground cumin
2 (16 oz.) cans black beans, rinsed and 1 tbsp garlic salt
drained 1 tsp hot sauce
1 green bell pepper, halved and seeded 1/2 C. dry bread crumbs, or as needed
1 onion, quartered
1/2 C. sliced mushrooms
6 cloves garlic, peeled
3/4 C. shredded mozzarella cheese
2 eggs

Directions
1. Get your water and rice boiling, then place a lid on the pot, set the heat to low, and let the
contents gently cook for 47 mins.
2. Heat up your grill and cover the grate with foil.
3. With a blender, process: garlic, bell pepper, mushrooms, and onions. Then place everything
in a bowl.
4. Now blend the mozzarella and the rice and add them to the same bowl
5. Get a 2nd bowl, mash: black beans until paste like.
6. Then add in the blended mix.
7. Get a 3rb bowl, combine: beaten eggs, hot sauce, chili powder, garlic salt, and cumin.
8. Add this to the beans and then mix in your bread crumbs.
9. Shape the bean mix into 6 burgers then grill each for 7 mins per side.
10. Enjoy the patties with sesame seed buns and some mayo.
11. Enjoy.

42 Black Bean and Rice Burgers

Chi Tan T'ang Prep Time: 10 mins

(Classical Egg Drop Total Time: 20 mins

Soup) Servings per Recipe: 6

Calories 62 kcal
Fat 2.8 g
Carbohydrates 4.7g
Protein 4.5 g
Cholesterol 94 mg
Sodium 1872 mg

Ingredients
8 cubes chicken bouillon 1 green onion, minced
6 C. hot water 3 eggs, beaten
2 tbsps cornstarch
2 tbsps soy sauce
3 tbsps distilled white vinegar

Directions
1. Get a large pot and begin to heat some hot water and bouillon.
2. Stir and heat the mix until the bouillon is completely dissolved.
3. Now add in: the green onions, soy sauce, and vinegar.
4. Get the mix boiling then set the heat to low.
5. Slowly add in your whisked eggs while stirring.
6. Once the eggs have set, shut the heat.
7. Enjoy.

Chi Tan T'ang 43

SWEET
and Spicy Tofu
Prep Time: 20 mins
Total Time: 50 mins

Soup Servings per Recipe: 4

Calories 211 kcal
Fat 12 g
Carbohydrates 17.3g
Protein 11.3 g
Cholesterol 0 mg
Sodium 243 mg

Ingredients
1 tbsp vegetable oil 3 tbsps water
1 red bell pepper, diced 1 tbsp sesame oil
3 green onions, diced 6 oz. frozen snow peas
2 C. water 1 (8 oz.) package firm tofu, cubed
2 C. chicken broth 1 (8 oz.) can sliced water chestnuts,
1 tbsp soy sauce drained
1 tbsp red wine vinegar
1/4 tsp crushed red pepper flakes
1/8 tsp ground black pepper
1 tbsp cornstarch

Directions
1. Stir fry your green onions and bell peppers in oil for 7 mins then combine in: soy sauce,
broth, and 2 C. of water.
2. Now set the heat to medium and let the mix cook for 7 more mins.
3. Get a bowl, combine: sesame oil, vinegar, 3 tbsps water, pepper flakes, cornstarch, and black
pepper.
4. Stir the mix until it is smooth then pour it into the simmering broth.
5. Continue simmering the broth for 7 more mins until it gets thick then add in: water
chestnuts, snow peas, and tofu.
6. Let the tofu cook for 12 mins.
7. Enjoy.

44 Sweet and Spicy Tofu Soup

Easy Prep Time: 5 mins

Wonton Soup Total Time: 15 mins

Servings per Recipe: 4

Calories 293 kcal
Fat 9g
Carbohydrates 33.5g
Protein 17.7 g
Cholesterol 84 mg
Sodium 3373 mg

Ingredients
8 C. chicken broth 1 1/2 tsps chile-garlic sauce (such as
3 tbsps soy sauce Sriracha(R))
2 tsps sesame oil salt to taste
2 tsps rice wine vinegar 8 C. water
2 tsps lemon juice 20 wontons
2 tsps minced garlic

Directions
1. Get the following simmering: salt, broth, chili garlic sauce, sesame oil, garlic, wine vinegar,
and lemon juice.
2. Let the mix gently simmer for 12 mins.
3. At the same time being to get some water boiling in another pot. Add the wontons to
the boiling water and let the mix cook for 7 mins. Then combine the wontons to the
simmering mix.
4. Enjoy.

Easy Wonton Soup 45

ALTERNATIVE
Egg Drop Soup
Prep Time: 10 mins
Total Time: 20 mins

Servings per Recipe: 4

Calories 36 kcal
Fat 1.6 g
Carbohydrates 4g
Protein 1.7 g
Cholesterol 46 mg
Sodium 164 mg

Ingredients
1 egg 2 tbsps diced green onion
1/4 tsp salt 1/4 tsp Asian (toasted) sesame oil
2 tbsps tapioca flour (optional)
1/4 C. cold water 1 pinch white pepper (optional)
4 C. chicken broth
1/8 tsp ground ginger
1/8 tsp minced fresh garlic
Directions
1. Get a bowl and whisk your eggs with salt in it.
2. Get a 2nd bowl, mix: cold water and tapioca flour. Mix everything until its smooth.
3. Now get your garlic, ginger, and broth boiling.
4. Once the mix has boiled for about 2 mins add the tapioca mix and continue boiling
everything for about 2 more mins until the mix is no longer cloudy and thick.
5. Remove the mix from the heat and add the eggs in gradually.
6. Combine the eggs in slowly in the form of a circle but do not stir the mix too much.
7. Once the eggs have set add a garnishing of white pepper, sesame oil, and onions.
8. Enjoy.

46 Alternative Egg Drop Soup

Natural Prep Time: 10 mins

Ramen Noodles Total Time: 20 mins

Servings per Recipe: 4

Calories 280 kcal
Carbohydrates 53.6 g
Cholesterol 0 mg
Fat 4.4 g
Protein 10.4 g
Sodium 1351 mg

Ingredients
4 cups vegetable broth 1 tbsp ground ginger
4 cups water 1 tbsp Sriracha hot sauce
1 tbsp soy sauce 9 ounces soba noodles
1 tbsp sesame oil

Directions
1. Bring everything except noodles to boil before adding noodles and cooking it for about
seven minutes or until you see that they are tender.
2. Take noodles out into bowls and top with broth according to your choice.

Natural Ramen Noodles 47

NEW CLASSICAL
Ramen
Prep Time: 5 mins
Total Time: 15 mins

Servings per Recipe: 1

Calories 500 kcal
Carbohydrates 66 g
Cholesterol 191 mg
Fat 19.2 g
Protein 17.4 g
Sodium 1796 mg

Ingredients
2 1/2 cups water pasta with flavor packet
1 carrot, sliced 1 egg, lightly beaten
4 fresh mushrooms, sliced 1/4 cup milk (optional)
1 (3 ounce) package ramen noodle

Directions
1. Cook carrots and mushrooms in boiling water for about seven minutes before adding
noodles and flavoring packets, and cooking all this for three more minutes.
2. Pour egg into the mixture very slowly, while stirring continuously for thirty seconds to
get the egg cooked.
3. Add some milk before serving.

50 New Classical Ramen

Ramen Prep Time: 5 mins

Re-Imagined Total Time: 15 mins

Servings per Recipe: 2

Calories 291 kcal
Carbohydrates 42.4 g
Cholesterol 0 mg
Fat 10.2 g
Protein 6.9 g
Sodium 1675 mg

Ingredients
3 1/2 cups vegetable broth 1/2 tsp chili oil
1 (3.5 ounce) package ramen noodles with 1/2 tsp minced fresh ginger root
dried vegetables 2 green onions, sliced
2 tsps soy sauce

Directions
1. Bring a mixture of noodles and broth to boil over high heat before turning down the heat
to medium and adding soy sauce, ginger and chili oil.
2. Cook this for about 10 minutes before adding sesame oil.
3. Garnish this with green onions before serving.

Ramen Re-Imagined 51
SUPER EASY
Coconut Soup
Prep Time: 15 mins
Total Time: 40 mins

Thai-Style Servings per Recipe: 8

Calories 314 kcal
Carbohydrates 17.2 g
Cholesterol 86 mg
Fat 21.6 g
Protein 15.3 g
Sodium 523 mg

Ingredients
1 pound medium shrimp - peeled and 1 pound shiitake mushrooms, sliced
deveined 1/4 cup lime juice
2 (13.5 ounce) cans canned coconut 3 tbsps fish sauce
milk 1/4 cup brown sugar
2 cups water 1 tsp curry powder
1 (1 inch) piece galangal, thinly sliced 1 tbsp green onion, thinly sliced
4 stalks lemon grass, bruised and 1 tsp dried red pepper flakes
chopped
10 kaffir lime leaves, torn in half

Directions
1. Cook shrimp in boiling water until tender.
2. Put coconut milk, water, lime leaves, galangal and lemon grass in a large sized pan and
heat it up for about 10 minutes before transferring the coconut milk into a new pan, while
discarding all the spices.
3. Heat up shiitake mushrooms in the coconut milk for five minutes before adding lime juice,
curry powder, brown sugar and fish sauce into it.
4. When you want to serve it, heat up the shrimp in this soup for some time before pouring
this into serving bowls.

52 Super Easy Coconut Soup Thai-Style

Vegetable Soup Prep Time: 15 mins

In Thailand Total Time: 1 hr 30 mins

Servings per Recipe: 12

Calories 183 kcal
Carbohydrates 21.4 g
Cholesterol < 1 mg
Fat 7.4 g
Protein 4.4 g
Sodium 749 mg

Ingredients
1 cup uncooked brown rice 1 cup white wine
2 cups water 3 tbsps fish sauce
3 tbsps olive oil 2 tbsps soy sauce
1 sweet onion, chopped 3 Thai chili peppers
4 cloves garlic, minced 2 tbsps chopped fresh lemon grass
1/4 cup chopped fresh ginger root 1 tbsp Thai pepper garlic sauce
1 cup chopped carrots 1 tsp saffron
4 cups chopped broccoli 3/4 cup plain yogurt
1 red bell pepper, diced fresh cilantro, for garnish
1 (14 ounce) can light coconut milk
6 cups vegetable broth

Directions
1. Bring the mixture of rice and water to boil before turning the heat down to low and
cooking for 45 minutes.
2. Cook ginger, carrots, garlic and onion in hot olive oil for about five minutes before you
add broccoli, coconut milk, broth, wine, soy sauce, Thai chili peppers, red bell pepper,
lemon grass, fish sauce, garlic sauce, and saffron into it and cook for another 25 minutes.
3. Now blend this soup in batches in a blender until you get the required smoothness.
4. Mix yoghurt and cooked rice very thoroughly with this soup.
5. Garnish with cilantro before you serve.

Vegetable Soup In Thailand 53

A UNIQUELY SIMPLE
Cumber Soup
Prep Time: 15 mins
Total Time: 45 mins

with Thai Roots Servings per Recipe: 4

Calories 67 kcal
Carbohydrates 6.8 g
Cholesterol 3 mg
Fat 4g
Protein 1.7 g
Sodium 702 mg

Ingredients
1 tbsp vegetable oil 1 tsp white sugar
3 cucumbers, peeled and diced salt and ground black pepper to taste
1/2 cup chopped green onion
2 1/2 cups chicken broth
1 1/2 tbsps lemon juice
Directions
1. Cook cucumber in hot olive oil for about 5 minutes before adding green onions and
cooking for another five minutes.
2. Add chicken broth, sugar and lemon juice into it before bringing all this to boil.
3. Turn down the heat to low and cook for another 20 minutes before adding salt and black
pepper according to your taste.
4. Serve.

54 A Uniquely Simple Cumber Soup with Thai Roots

Charong’s Prep Time: 15 mins

Favorite Thai Soup Total Time: 25 mins

of Ginger Servings per Recipe: 4

Calories 415 kcal
Carbohydrates 7.3 g
Cholesterol 29 mg
Fat 39 g
Protein 14.4 g
Sodium 598 mg

Ingredients
3 cups coconut milk 1/4 cup fresh lime juice
2 cups water 2 tbsps sliced green onions
1/2 pound skinless, boneless chicken 1 tbsp chopped fresh cilantro
breast halves - cut into thin strips
3 tbsps minced fresh ginger root
2 tbsps fish sauce, or to taste

Directions
1. Bring the mixture of coconut milk and water to boil before adding chicken strips, and
cooking it for three minutes on medium heat or until you see that the chicken is cooked
through.
2. Now add ginger, green onions, lime juice, cilantro and fish sauce into it.
3. Mix it well and serve.

Charong’s Favorite Thai Soup of Ginger 55

A THAI SOUP
of Veggies
Prep Time: 15 mins
Total Time: 50 mins

Servings per Recipe: 5

Calories 310 kcal
Carbohydrates 22.9 g
Cholesterol 55 mg
Fat 22.4 g
Protein 8.5 g
Sodium 147 mg

Ingredients
1/4 cup butter 1 pinch salt
6 tomatoes, peeled and quartered 2 1/2 cups milk
3 zucchini, cut into chunks 3 tbsps coconut butter
1 yellow onion, cut in half and 1 tbsp curry powder
quartered 1/4 tsp ground turmeric
1 red bell pepper, chopped 1/4 tsp ground ginger
3 cloves garlic, roughly chopped 1/8 tsp ground cumin
1/4 cup chopped fresh cilantro leaves 1 bay leaf
1 tbsp chopped fresh basil (preferably 5 tbsps heavy whipping cream (optional)
Thai basil)
1 tbsp lime juice

Directions
1. Cook tomatoes, zucchini, onion, garlic, cilantro, red bell pepper, basil, lime juice, and salt in
hot butter for about 25 minutes before transferring it to a blender and blending it until the
required smoothness is achieved.
2. Cook milk, curry powder, turmeric, ginger, coconut butter, cumin, and bay leaf in the same
pan for about 5 minutes or until you see that coconut butter has melted.
3. At the very end, add blended vegetables into it and cook for five more minutes.
4. Garnish with heavy cream before serving.

56 A Thai Soup of Veggies

Easy Prep Time: 35 mins

Coconut Soup Total Time: 1 hr 5 mins

Servings per Recipe: 8

Calories 375 kcal
Fat 33.2 g
Carbohydrates 9.4g
Protein 13.7 g
Cholesterol 89 mg
Sodium 1059 mg

Ingredients
1 tbsp vegetable oil 1/2 lb fresh shiitake mushrooms, sliced
2 tbsps grated fresh ginger 1 lb medium shrimp - peeled and deveined
1 stalk lemon grass, minced 2 tbsps fresh lime juice
2 tsps red curry paste salt to taste
4 C. chicken broth 1/4 C. chopped fresh cilantro
3 tbsps fish sauce
1 tbsp light brown sugar
3 (13.5 oz.) cans coconut milk

Directions
1. Stir fry your curry paste, lemongrass, and ginger in oil for 2 mins then add in the broth
while continuing to stir everything.
2. Add in the brown sugar and fish sauce and let the contents gently boil for 17 mins.
3. Now add the mushrooms and the coconut milk.
4. Continue cooking everything for 7 more min.
5. Then combine in the shrimp and let the fish cook for 7 mins until it is fully done.
6. Now add some cilantro, salt, and lime juice.
7. Enjoy.

Easy Coconut Soup 57

SPICY KALE
and Onion Soup
Prep Time: 15 mins
Total Time: 1 hr 15 mins

Servings per Recipe: 5

Calories 271 kcal
Fat 21.7 g
Cholesterol 72 mg
Sodium 1216 mg
Carbohydrates 6.8 g
Protein 12.4 g

Ingredients
12 links spicy beef sausage, sliced 4 C. water
1 tbsp vegetable oil 2 potatoes, halved and sliced
3/4 C. minced onion 2 C. sliced kale
1 1/4 tsps minced garlic 1/3 C. heavy cream
2 tbsps chicken soup base
Directions
1. Set your oven at 300 degrees F before doing anything else.
2. Bake sausage links in the preheated oven for about 25 minutes before slicing it into half
inch slices.
3. Cook onion and garlic in hot oil for one minute before adding broth, water, potatoes and
cooking it for 14 minutes.
4. Turn down the heat to low and stir in sausage, kale and cream.
5. Cook for a few more minutes and serve.

60 Spicy Kale and Onion Soup

Lemony Prep Time: 15 mins

Soy Sauce Soup Total Time: 50 mins

Servings per Recipe: 6

Calories 201 kcal
Fat 13.5 g
Carbohydrates 14.8g
Protein 7.5 g
Cholesterol 32 mg
Sodium 829 mg

Ingredients
4 tbsps unsalted butter 3 tbsps all-purpose flour
2 C. diced onions 1 tsp salt
1 lb fresh mushrooms, sliced ground black pepper to taste
2 tsps dried dill weed 2 tsps lemon juice
1 tbsp paprika 1/4 C. diced fresh parsley
1 tbsp soy sauce 1/2 C. sour cream
2 C. chicken broth
1 C. milk

Directions
1. Stir fry your onions in butter for 6 mins. Then add in: broth, dill, soy sauce, and paprika.
Place a lid on the pot once everything is boiling, then set the heat to low and cook for 17
mins.
2. Get a bowl, mix: flour and milk.
3. Add the flour mix to the broth pot. Then continue simmering for 15 more mins.
4. Season the soup with: sour cream, pepper, parsley, salt, and lemon juice.
5. Continue cooking for 6 more mins.
6. Enjoy.

Lemony Soy Sauce Soup 61

JAPANESE
Mushroom Soup I
Prep Time: 10 mins
Total Time: 45 mins

(Shiitake, Beef, Servings per Recipe: 8

Calories 163 kcal

and Cheddar) Fat

Carbohydrates 5.1g
11.4 g

Protein 8.7 g
Cholesterol 24 mg
Sodium 809 mg

Ingredients
4 slices turkey bacon, diced 2 leaves fresh sage, diced
1/2 white onion, diced 6 C. beef broth
1 lb shiitake mushrooms, sliced 1 C. shredded Cheddar cheese
2 cloves garlic, diced
black pepper to taste
Directions
1. Fry your bacon in a big pan for 7 mins. Add in your onions and then fry for another 6
mins.
2. Now add: sage, mushrooms, pepper, and garlic. Cook this mix for 12 more mins.
3. Add the broth and get everything lightly boiling. Let the contents simmer for 10 mins with
a low level of heat.
4. Finally before everything is done add in your cheese and let it melt.
5. Enjoy hot.

62 Japanese Mushroom Soup I

Japanese Prep Time: 10 mins

Mushroom Soup II Total Time: 20 mins

(Shiitake, Miso, and Servings per Recipe: 4

Tofu)
Calories 92 kcal
Fat 2.5 g
Carbohydrates 11.8g
Protein 5.5 g
Cholesterol 0 mg
Sodium 1406 mg

Ingredients
4 C. vegetable broth 1/3 C. diced firm tofu
4 shiitake mushrooms, thinly sliced 2 green onions, trimmed and thinly sliced
1/4 C. miso paste
4 tsps soy sauce

Directions
1. Get a bowl, mix: soy sauce, and miso paste
2. Boil your broth in a big pot and then combine in your mushrooms and set the heat to its
lowest level.
3. Let the mushrooms lightly boil for 5 mins.
4. Now add the soy sauce mix as well as the tofu and let the contents continue to boil for 3
more mins.
5. Place your soup in serving bowls and then top with onions.
6. Enjoy.

Japanese Mushroom Soup II 63

KALE SOUP
II
Prep Time: 15 mins
Total Time: 9 hrs 15 mins

(Navy Beans and Servings per Recipe: 8

Calories 373 kcal

Sausage) Fat
Carbohydrates 20.3g
23.8 g

Protein 19.2 g
Cholesterol 50 mg
Sodium 775 mg

Ingredients
1 C. dry navy beans 1 C. chopped shallots
1 large bunch kale, rinsed, stemmed and 4 C. chicken broth
chopped salt and pepper to taste
1 tbsp olive oil 1/2 tsp hot sauce, or to taste
1 lb spicy linguica sausage, sliced
Directions
1. Soak your beans in water in a bowl throughout the night.
2. Remove all the liquid and rinse the beans before cooking them.
3. In 4 C. of water, for 25 to 30 mins, cook the beans in a pressure cooker.
4. After the time has elapse use the natural release function of the cooker to let the steam
out.
5. Boil your kale in water and salt for 3 mins then remove all the liquid and run the kale
under some cool water to stop the cooking process.
6. Now in a saucepan fry your linguica slices for 6 mins on each side until browned.
7. Place the linguica slices to the side.
8. Now stir fry your shallots for 4 mins then add a bit of broth and scrape any contents
which may be sticking to the pan.
9. Now add your linguica slices and the beans to the broth.
10. Get everything boiling then lower the heat and cook for 20 mins.
11. Pour in the kale and cook for 2 more mins.
12. Add your preferred amount of hot sauce, pepper, and salt.
13. Enjoy.

64 Kale Soup II
Sunbelt Prep Time: 10 mins

Quinoa Classic Total Time: 40 mins

Servings per Recipe: 3

Calories 233 kcal
Fat 18.9 g
Carbohydrates 10.5g
Protein 6.1 g
Cholesterol 13 mg
Sodium 49 mg

Ingredients
1/4 C. quinoa 1/2 C. fresh spinach leaves
3 tbsps olive oil 2 tsps lemon juice
2 tbsps raw sunflower seeds 1/3 C. grated goat gouda cheese
2 cloves garlic, minced

Directions
1. Boil your quinoa in salt and water for 17 mins. Then with a strainer remove all the liquid
and clean the quinoa under cold water.
2. Toast your sunflower seeds in olive oil for 3 mins then add the garlic and cook for 3
more mins.
3. Pour in your quinoa and also the spinach. Stir and heat everything until the spinach is
soft.
4. Now add your lemon juice and some cheese.
5. Continue stirring for a few more mins until the cheese is melted.
6. When serving this dish top with more cheese.
7. Enjoy.

Sunbelt Quinoa Classic 65

QUINOA
Festival
Prep Time: 5 mins
Total Time: 40 mins

Servings per Recipe: 2

Calories 473 kcal
Fat 19.8 g
Carbohydrates 62.8g
Protein 13.5 g
Cholesterol 0 mg
Sodium 48 mg

Ingredients
2 tbsps olive oil, or as needed 1 tbsp curry powder, or to taste
1 small onion, diced 1 tbsp ancho chili powder
2 cloves garlic, minced salt and pepper to taste
1 C. quinoa
2 C. chicken broth
Directions
1. Stir fry your garlic and onions in oil for 4 mins then add your quinoa and cook for 6
mins.
2. Add in the broth and get everything boiling. Once the quinoa is boiling, add your chili and
curry powder, place a lid on the pot, and lower the heat. Let the contents cook for 27 mins.
3. Before serving add your preferred amount of pepper and salt.
4. Enjoy.

66 Quinoa Festival
Blueberry Prep Time: 5 mins

Lunch Brunch Total Time: 30 mins

Quinoa Servings per Recipe: 2

Calories 538 kcal
Fat 7.3 g
Carbohydrates 98.7g
Protein 21.5 g
Cholesterol 5 mg
Sodium 112 mg

Ingredients
1 C. quinoa 1/2 lemon, zested
2 C. nonfat milk 1 C. blueberries
1 pinch salt 1 tsps flax seed
3 tbsps maple syrup

Directions
1. Rinse your quinoa under cold water with a strainer until the water runs clear.
2. Pour your milk into a big pot and warm it for 3 mins.
3. Once the milk is warm add your salt and quinoa.
4. Let the contents lightly boil for 22 mins. Then shut the heat and add: lemon zest, syrup,
and blueberries.
5. Mix everything together to evenly distribute the fruit and syrup.
6. When serving your quinoa add a garnishing of flax seeds.
7. Enjoy.

Blueberry Lunch Brunch Quinoa 67

MIDDLE EASTERN STYLE
Quinoa
Prep Time: 15 mins
Total Time: 30 mins

(Tabbouleh) Servings per Recipe: 4

Calories 354 kcal
Fat 16.6 g
Carbohydrates 45.7g
Protein 9.6 g
Cholesterol 0 mg
Sodium 383 mg

Ingredients
2 C. water 1 cucumber, diced
1 C. quinoa 2 bunches green onions, diced
1 pinch salt 2 carrots, grated
1/4 C. olive oil 1 C. fresh parsley, chopped
1/2 tsp sea salt
1/4 C. lemon juice
3 tomatoes, diced

Directions
1. Add some salt and quinoa to boiling water.
2. Now get the water boiling again with the quinoa in it and place a lid on the pot.
3. Set the heat to low and let the contents gently boil for 17 mins.
4. Now shut the heat and let the quinoa cool down. Once it has cooled stir it with a large
fork.
5. Get a bowl, combine: parsley, olive oil, carrots, sea salt, onions, lemon juice, cucumbers, and
tomatoes.
6. Combine the veggie mix with the quinoa and toss.
7. Enjoy.

70 Middle Eastern Style Quinoa

Cheesy Prep Time: 5 mins

Veggie Quinoa Total Time: 25 mins

Servings per Recipe: 4

Calories 299 kcal
Fat 12.3 g
Carbohydrates 32.9g
Protein 14.8 g
Cholesterol 30 mg
Sodium 491 mg

Ingredients
2 C. chopped broccoli salt and ground black pepper to taste
1 3/4 C. vegetable broth
1 C. quinoa
1 C. shredded Cheddar cheese

Directions
1. Boil, in a big pot: quinoa, broccoli, and broth.
2. Once boiling place a lid on the pot and lower the heat.
3. Let the quinoa gently boil for 17 mins. Then add your cheese.
4. Cook everything for 4 more mins until the cheese is melted and then add your preferred
amount of pepper and salt.
5. Enjoy.

Cheesy Veggie Quinoa 71

COUNTRYSIDE
Quinoa
Prep Time: 20 mins
Total Time: 45 mins

Servings per Recipe: 3

Calories 303 kcal
Fat 17.1 g
Carbohydrates 33g
Protein 6.2 g
Cholesterol 0 mg
Sodium 506 mg

Ingredients
1/2 C. quinoa, rinsed and drained 2 tbsps raisins
1 C. cold water 1/8 tsp salt
1/4 tsp salt 1/8 tsp ground black pepper
3 tbsps olive oil 1/8 tsp dried thyme
1 celery rib, chopped 1/8 tsp dried oregano
1 small onion, chopped 1 pinch coarse sea salt
1 carrot, chopped
1 clove garlic, minced
8 almonds, coarsely chopped
1 small tomato, seeded and chopped

Directions
1. Boil: salt, water, and quinoa.
2. Once boiling place a lid on the pot, lower the heat, and let the contents lightly boil for 17
mins.
3. Simultaneously stir fry the following, in olive oil, for 8 mins: garlic, celery, carrots, and
onions.
4. Now add in: thyme, almond, oregano, tomatoes, pepper, salt, and raisins.
5. Cook the seasoned mix for 2 more mins.
6. Once the quinoa is finished stir it with a fork and then pour the quinoa into the carrot
mix.
7. For 1 min stir fry the new mix to get the veggies evenly distributed throughout the
quinoa.
8. When serving the quinoa top with some more sea salt.
9. Enjoy.

72 Countryside Quinoa
Caribbean Prep Time: 10 mins

Curry Quinoa Total Time: 1 hr 25 mins

Servings per Recipe: 4

Calories 162 kcal
Fat 2.4 g
Carbohydrates 31.1g
Protein 5.3 g
Cholesterol 1 mg
Sodium 553 mg

Ingredients
1 1/2 C. chicken stock 1/4 tsp black pepper
3/4 C. quinoa 1 mango - peeled, seeded and diced
1 1/2 tsps curry powder 3 green onions, chopped
1/4 tsp garlic powder
1/2 tsp salt
Directions
1. Boil, in a big pot: pepper, stock, salt, quinoa, garlic powder, and curry powder.
2. Once boiling place a lid on the pot, set the heat to low, and let the contents gently cook
for 17 mins.
3. Let the quinoa loose its heat and add your onions and mangos.
4. Now stir everything to evenly distribute the fruit.
5. Enjoy.

Caribbean Curry Quinoa 73

QUINOA
in Rome
Prep Time: 30 mins
Total Time: 55 mins

(Feta Cheese and Servings per Recipe: 4

Calories 453 kcal

Chicken Breast) Fat

Carbohydrates 35.3g
23.8 g

Protein 23.8 g
Cholesterol 61 mg
Sodium 841 mg

Ingredients
1 C. rinsed quinoa 1 zucchini, diced
2 C. chicken broth 1 tomato, diced
2 tbsps extra-virgin olive oil 4 oz. crumbled feta cheese
2 garlic scapes, chopped 8 fresh basil leaves
1 small onion, chopped 1 tbsp lime juice
2 skinless, boneless chicken breast
halves - cut into strips
2 tbsps extra-virgin olive oil
Directions
1. Boil your quinoa in broth and once it’s boiling place a lid on the pot and let the contents
gently cook for 14 mins.
2. Simultaneously stir fry your onions and garlic for 7 mins, then add the chicken, and cook
for 7 more mins.
3. Place the contents in a bowl, add in more olive oil (2 tbsps), and stir fry your tomatoes and
zucchini for 10 mins.
4. Now add the chicken back in to the mix and top everything with: lime juice, basil, and
feta.
5. Stir fry this mix until the chicken is fully done for about 8 to 12 more mins.
6. When serving your quinoa top it with some of the chicken.
7. Enjoy.

74 Quinoa in Rome
Quinoa Prep Time: 20 mins

Chili Total Time: 1 hr

Servings per Recipe: 8

Calories 126 kcal
Fat 4.9 g
Carbohydrates 17.5g
Protein 3.7 g
Cholesterol 0 mg
Sodium 154 mg

Ingredients
2 tbsps vegetable oil 2 1/2 C. water
1 C. uncooked quinoa 1 tsp chili powder
1 medium onion, finely chopped 1/4 tsp garlic powder
3 cloves garlic, minced 1/4 tsp ground cumin
1 small green bell pepper, chopped
1 (8 oz.) can tomato sauce

Directions
1. Stir fry, in veggie oil, for 9 mins: green peppers, quinoa, garlic, and onions.
2. Now add: cumin, garlic powder, and chili power.
3. Stir the spices in and then add: tomato sauce and water.
4. Get everything boiling and then place a lid on the pot and let the contents gently cook
with a lower level of heat for 32 mins.
5. Every 5 to 10 mins stir your quinoa.
6. Enjoy.

Quinoa Chili 75
MEXICO CITY
Quinoa
Prep Time: 15 mins
Total Time: 50 mins

Servings per Recipe: 10

Calories 153 kcal
Fat 1.7 g
Carbohydrates 27.8g
Protein 7.7 g
Cholesterol 0 mg
Sodium 517 mg

Ingredients
1 tsp vegetable oil 1 C. frozen corn kernels
1 onion, chopped 2 (15 oz.) cans black beans, rinsed and
3 cloves garlic, chopped drained
3/4 C. quinoa 1/2 C. chopped fresh cilantro
1 1/2 C. vegetable broth
1 tsp ground cumin
1/4 tsp cayenne pepper
salt and ground black pepper to taste
Directions
1. Stir fry your garlic and onions in oil for 12 mins then pour in your quinoa and the broth.
Stir the contents and then add: pepper, cumin, salt, and cayenne.
2. Get everything boiling and once boiling place a lid on the pot, and let the contents gently
cook over low heat for 22 mins.
3. Now add your corn and keep heating for 7 more mins finally add the cilantro and beans.
Cook for a few more mins to heat up the beans. Stir everything before serving.
4. Enjoy.

78 Mexico City Quinoa

Quinoa Prep Time: 30 mins

Turkey Loaf Total Time: 1 hr 20 mins

Servings per Recipe: 5

Calories 259 kcal
Fat 11 g
Carbohydrates 15.2g
Protein 25.3 g
Cholesterol 121 mg
Sodium 968 mg

Ingredients
1/4 C. quinoa 2 tbsps Worcestershire sauce
1/2 C. water 1 egg
1 tsp olive oil 1 1/2 tsps salt
1 small onion, chopped 1 tsp ground black pepper
1 large clove garlic, chopped 2 tbsps brown sugar
1 (20 oz.) package ground turkey 2 tsps Worcestershire sauce
1 tbsp tomato paste 1 tsp water
1 tbsp hot pepper sauce
Directions
1. Get your quinoa boiling in water and then place a lid on the pot, lower the heat, and let
the contents gently boil with a low heat for 17 mins.
2. Place everything the side.
3. Now set your oven to 350 degrees before doing anything else.
4. Stir fry your onions in olive oil for 7 mins then combine in the garlic and cook for 2
more mins.
5. Now place this to the side as well.
6. Get a bowl, combine: pepper, turkey, salt, quinoa, egg, onions, Worcestershire (2 tbsps),
tomato paste, and hot sauce.
7. Get a 2nd bowl, mix: remaining Worcestershire, brown sugar, and 1 tsp of water.
8. Form the mixture in the 1st bowl into a loaf and place it in a casserole dish coated with
nonstick spray. Then top the loaf with the contents of the 2nd bowl.
9. Cook the loaf in the oven for 52 mins.
10. Check the internal temperature. It should read 160 degrees.
11. Cut up your loaf after letting it sit for 13 mins.
12. Enjoy.
Quinoa Turkey Loaf 79
BLACK BEAN
Quinoa Burgers
Prep Time: 15 mins
Total Time: 35 mins

Servings per Recipe: 5

Calories 245 kcal
Fat 10.6 g
Carbohydrates 28.9g
Protein 9.3 g
Cholesterol 37 mg
Sodium 679 mg

Ingredients
1 (15 oz.) can black beans, rinsed and 1 1/2 tsps ground cumin
drained 1/2 tsp salt
1/4 C. quinoa 1 tsp hot pepper sauce
1/2 C. water 1 egg
1/2 C. bread crumbs 3 tbsps olive oil
1/4 C. minced yellow bell pepper
2 tbsps minced onion
1 large clove garlic, minced
Directions
1. Boil your quinoa in water. Once boiling place a lid on the pot, lower the heat, and let the
mix gently cook for 17 mins.
2. Get a bowl and mash your beans. Then add in: eggs, quinoa, hot sauce, bread crumbs, salt,
bell peppers, cumin, garlic, and onions.
3. Shape the quinoa mix into patties and then fry each one in olive oil for 3 mins each side.
4. Enjoy with fresh sesame seed buns.

80 Black Bean Quinoa Burgers

Quinoa Prep Time: 20 mins

Summer Salad Total Time: 50 mins

Servings per Recipe: 6

Calories 270 kcal
Fat 11.5 g
Carbohydrates 33.8g
Protein 8.9 g
Cholesterol 0 mg
Sodium 739 mg

Ingredients
1 C. quinoa 1 (15 oz.) can black beans, drained and rinsed
2 C. water 5 green onions, finely chopped
1/4 C. extra-virgin olive oil 1/4 C. chopped fresh cilantro
2 limes, juiced salt and ground black pepper to taste
2 tsps ground cumin
1 tsp salt
1/2 tsp red pepper flakes, or more to taste
1 1/2 C. halved cherry tomatoes
Directions
1. Boil your quinoa in water then place a lid on the pot, lower the heat, and let it cook for
17 mins.
2. Get a bowl, mix: red pepper, black pepper, olive oil, salt (1 tsp), cilantro, cumin, and lime
juice.
3. Get a 2nd bowl, mix: onions, cooked quinoa, beans, and tomatoes.
4. Combine both bowls and toss the contents.
5. Enjoy.

Quinoa Summer Salad 81

QUINOA
in Classical Greek
Prep Time: 15 mins
Total Time: 35 mins

Style Servings per Recipe: 8

Calories 278 kcal
Fat 13.9 g
Carbohydrates 20.1g
Protein 18.4 g
Cholesterol 45 mg
Sodium 713 mg

Ingredients
2 C. water 1/2 C. crumbled feta cheese
2 cubes chicken bouillon 1/4 C. chopped fresh parsley
1 clove garlic, smashed 1/4 C. chopped fresh chives
1 C. uncooked quinoa 1/2 tsp salt
2 large cooked chicken breasts - cut 2/3 C. fresh lemon juice
into bite size pieces 1 tbsp balsamic vinegar
1 large red onion, diced 1/4 C. olive oil
1 large green bell pepper, diced
1/2 C. chopped kalamata olives

Directions
1. Boil: garlic, water, and bouillon.
2. Once boiling add the quinoa and get it boiling again.
3. Place a lid on the pot, lower the heat, and cook everything for 17 mins.
4. Remove the garlic, and place everything into a bowl.
5. Add to the quinoa: olive oil, chicken, balsamic, onions, lemon juice, bell peppers, salt, olives,
chives, feta, and parsley.
6. Toss the quinoa to evenly distribute the ingredients throughout.
7. Enjoy.

82 Quinoa in Classical Greek Style

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