whole food plant based dinner recipes

Zoodles in a Jar


Jump to Recipe Plant-Based Recipes • Plant-Based Meals • Zoodles in a Jar If you’re looking for a quick, healthy, plant-powered meal, these Zoodles in a Jar definitely fit the bill! I’ve brought this to my foster care training classes and everyone around me was drooling over my soup— it smells so good and is […]

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If you’re looking for a quick, healthy, plant-powered meal, these Zoodles in a Jar definitely fit the bill! I’ve brought this to my foster care training classes and everyone around me was drooling over my soup— it smells so good and is super comforting in the belly.

Packed with nutrient-rich veggies + plant-based protein, this nourishing zoodle soup was designed as a healthy alternative to Instant Noodles (no crazy amount of sodium + not-so-good for you ingredients here!). I love to make this whenever my body’s craving a little comfort food.

Recipe is from Fresh Start (spring)

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whole food plant based recipes

Zoodles in a Jar

  • Author: Jen Hansard
  • Prep Time: 20 minutes
  • Cook Time: 5 minutes
  • Total Time: 25 minutes
  • Yield: 2 mason jars 1x
  • Category: Soup
  • Method: One-pot
  • Cuisine: American
  • Diet: Vegan


Instant Noodles, meet Instant Zoodles! This healthy melange of veggies is great for work or a quick dinner. It’s also crazy delicious + incredibly nourishing.



  • 2 small zucchini (spiralized)
  • 1 cup kale (cut into ribbons)
  • 1/2 cup carrots (shredded)
  • 1/4 cup green onions (thinly sliced)
  • 1 tsp fresh ginger (grated)
  • 2 garlic cloves (minced)
  • 2 tsp sesame oil
  • 3 cups vegetable broth (divided)
  • 1 tbsp tamari
  • 1/4 cup sunflower seeds
  • 1/4 cup pepitas
  • salt and pepper (to taste)
  • pinch red pepper flakes, optional


  1. Divide the spiralized zucchini between two quart-size mason jars or another 4 cup container with tight-fitting lid. 
  2. Divide the kale, carrots, green onions, ginger, garlic, and sesame oil between the jars. Top with lid and refrigerate until ready to serve. 
  3. To serve, heat 1 1/2 cups vegetable broth and add 1/2 tablespoon tamari. Pour over the veggies in the jar. Let stand for 5 minutes. 
  4. Sprinkle with 2 tablespoons each pepitas and sunflower seeds, and a pinch of red pepper flakes, if using. Eat while warm.*


*These measurements are for one serving/one jar. If you’re making both servings at the same time, simply double the ingredients and divide equally amongst the two jars.

Keywords: zucchini soup recipe

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  1. Dani says:

    This would make a great work lunch! I love how everything comes together and it’s loaded with vegetables.

  2. Denise price says:

    Can this be frozen in Ziploc bags

    • SGS Rawkstar Carissa says:

      Hey Denise,

      Yes this could be frozen in a ziploc bag. Just be careful when it is thawing out so you don’t spill it everywhere.

  3. Sheri says:

    I loved this recipe! It was a perfect mix between different and easy to make. The flavors were spot on. This one will be a regular from now on.

  4. Denise Derby says:

    This all looks very good but I’m a retired woman on fixed income, seems like an expense to get started all at once

    • SGS Rawkstar says:

      Hi Denise,

      You’re right. When making health changes to your diet, you can definitely see a spike in your grocery bill. With Fresh Start 21, you’ll see a weekly grocery bill between $100-$200. It’s all about finding the right plan for you + your wallet!

  5. Althea says:

    This would probably be really good all sautéed together as well, in regards to this cleanse, what do you recommend to replace meals that you don’t think you would like? I’ve seen other vegan recipes that i think would go well with this cleanse.

    • SGS Rawkstar says:

      Hi Althea,

      Would rather sauté this recipe, go for it!! Using an approved fat like coconut oil, is a great choice!! And see a few recipes that you know your tastebuds won’t just love? First, I say, give it a try…as I’m obsessed with each recipe, even those that I questioned at first. But you can easily swap in + out recipes. Whether that’s ones from our cleanse that you want to repeat (we include a recipe swap guide) or one of your choosing (we include details on each week about what’s approved + what’s not, so you can easily find something new).

      Hope this helps!

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