The Super Diabetes Site

Tag: fiber focused

  • Open-Face Chickpea Salad Sandwich

    Open-Face Chickpea Salad Sandwich

    How to Make Open-Face Chickpea Salad Sandwich

    Enjoy the fresh and satisfying flavors of this Open-Face Chickpea Salad Sandwich, a delightful Vegan Meal Pattern option. A blend of chickpeas, crisp vegetables, and a zesty dressing is piled high on a slice of toasted bread, creating a colorful and nutritious meal that’s both light and filling. Perfect for a quick lunch or a light dinner.


    10 min prep time


    4servings


    1 slice bread, ⅔ cup chickpea filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Drain and rinse the chickpeas. Transfer to a medium bowl.

    2. Add fresh dill, mayo, Dijon, vinegar, and spices to the bowl.

    3. Use a fork or potato masher to crush the chickpeas, making a semi-smooth spread.

    4. Toast the bread slices. Divide between plates and top with spring mix, tomato slices, and chickpea spread. Serve with a side of veggie sticks. 

    Fiber Focused
    American
    Vegetarian
    Vegan
    Sandwiches
    No Cook
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice bread, ⅔ cup chickpea filling


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        15g

        54%
      • Total Sugars
        9g
      • Added Sugars
        2g

        4%

    • Protein
      17g

    • Potassium
      658mg
      14%

    Ingredients

    canned chickpeas (no salt added)
    30 oz

    fresh dill (chopped)
    1 tbsp

    low-fat vegan mayonnaise
    1/3 cup

    Dijon Mustard
    2 tsp

    Apple Cider Vinegar
    2 tsp

    onion powder
    1/4 tsp

    paprika
    1/4 tsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    whole grain bread
    4 slice

    spring mix salad
    1/2 pkg (5 oz)

    tomato(es) (sliced)
    1 whole

    flat leaf parsley (chopped)
    1 tbsp

    carrots (peeled and cut into 2-inch sticks)
    2 large

    celery (trimmed and cut into 2-inch sticks)
    2 stalks

  • Pakistani Besan Chilla (Savory Chickpea Pancakes)

    Pakistani Besan Chilla (Savory Chickpea Pancakes)

    How to Make Pakistani Besan Chilla (Savory Chickpea Pancakes)

    Looking to add more flavor to your morning meal? Try this traditional Pakistani breakfast that is loaded with flavorful spices. These pancakes are an excellent source of fiber and offer a serving of lean protein which may help keep blood glucose (blood sugar) levels steady.


    5 min prep time


    12 min cook time


    4servings


    1 pancake

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix chickpea flour, turmeric, chili powder, cumin, and salt in a bowl. Gradually whisk in water until the batter is smooth.

    2. Fold in onion, carrot, and cilantro.

    3. Heat a non-stick pan with 1/4 tsp oil over medium heat. Pour 1/4 cup of batter and spread into a thin pancake. Cook for 2–3 minutes on each side. Repeat with remaining batter.

    4. Serve hot with a side of low-fat Greek yogurt.

    Fiber Focused
    Indian
    Vegetarian
    Foodie
    Breakfast and Brunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 pancake


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      310mg

      13%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      469mg
      10%

    Ingredients

    chickpea flour (besan)
    1 cup

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    ground cumin
    1/4 tsp

    water
    1 cup

    onion (diced)
    1/2 cup

    carrots (grated)
    1/2 cup

    cilantro (chopped)
    1/4 cup

    salt
    1/2 tsp

    olive oil (divided)
    1 tsp

    Plain Nonfat Greek yogurt
    1/4 cup

  • Grilled Veggie Wrap

    Grilled Veggie Wrap

    How to Make Grilled Veggie Wrap

    To make this recipe even quicker, visit your local deli and pick up some pre-grilled veggies!


    15 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an indoor or outdoor grill.

    2. In a large bowl, whisk together olive oil, balsamic vinegar and ground black pepper.

    3. Add sliced zucchini, squash and bell pepper to marinade and let sit for 5 minutes.

    4. Grill the vegetables about 2-3 minutes on both sides.

    5. Lay out the tortilla and spread with 2 Tbsp. hummus, then add two fresh basil leaves and top with 2 slices of zucchini, 2 slices of yellow squash and 1 slice bell pepper.

    6. Fold in the two sides of the tortilla and roll like a burrito. You can serve these immediately or wrap tightly in plastic and refrigerate.

    Veggie Rich
    Fiber Focused
    Mediterranean
    Grilling
    Vegetarian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      120mg

      5%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      382mg
      8%

    Ingredients

    olive oil
    1 tbsp

    balsamic vinegar
    2 tbsp

    black pepper
    1/4 tsp

    medium zucchini (sliced lengthwise into 8 slices)
    1

    medium yellow squash (sliced lengthwise into 8 slices)
    1

    red bell pepper (sliced into 4 slices)
    1

    large whole wheat tortillas (low carb, about 10 inch diameter)
    4

    hummus
    1/2 cup

    fresh basil leaves
    8

  • Vegetarian Breakfast Burrito Bowl

    Vegetarian Breakfast Burrito Bowl

    How to Make Vegetarian Breakfast Burrito Bowl

    This colorful and veggie-filled breakfast burrito bowl offers a twist on the classic by using whole grain quinoa instead of white rice as the base. This recipe can be used for breakfast, lunch, or dinner because it is an excellent source of fiber, a good source of protein, and includes non-starchy vegetables. 


    10 min prep time


    5 min cook time


    4servings


    1 bowl

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a non-stick skillet over medium heat. Add spinach and sauté until wilted (about 2 minutes).  

    2. Whisk eggs with cumin and paprika, then pour into the skillet with spinach. Scramble until cooked through.  

    3. Assemble the bowl. Divide cooked quinoa, black beans, tomatoes, avocado, and scrambled eggs among 4 bowls. 

    4. Drizzle with lime juice.

    Heart Healthy
    Fiber Focused
    Mexican/Southwestern
    Mediterranean
    American
    Vegetarian
    Breakfast and Brunch
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 bowl


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      795mg
      17%

    Ingredients

    quinoa (cooked without salt or fat)
    1 cup

    egg substitute
    1 cup

    black beans (rinsed and drained)
    1 cup

    cherry tomatoes (halved)
    1 cup

    avocado (diced, optional: use half for reduced fat)
    1 med

    baby spinach (chopped)
    1 cup

    olive oil
    1 tsp

    ground cumin
    1/2 tsp

    smoked paprika
    1/2 tsp

    Juice of lime
    1 whole

  • Veggie Mac and Cheese

    Veggie Mac and Cheese

    How to Make Veggie Mac and Cheese

    Sneak in some veggies and a serving of whole grains with this Veggie Mac and Cheese. This is a kid-approved side dish is a healthier version of the classic mac and cheese recipe. 


    25 min prep time


    20 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, bring water to a boil. Cook the pasta until al dente and use a spider strainer or spoon with holes to scoop the pasta out of the water and into a bowl (do not discard the water).  

    2. Add cauliflower and carrots to the same pot of boiling water and cook until they are tender, about 8–10 minutes. Drain and set aside. 

    3. In the same saucepan, heat olive oil over medium heat. Stir in the flour and cook for 1–2 minutes to make a roux. 

    4. Gradually whisk in the milk, making sure to eliminate any lumps. Add Dijon mustard, garlic powder, kosher salt, and black pepper. Continue stirring until the mixture thickens, about 5 minutes. 

    5. Stir in the cheddar and whipped ricotta cheeses until melted and the sauce is smooth. 

    6. Add the cooked cauliflower, carrots, and pasta to the sauce and stir to combine. Serve warm. 

    Veggie Rich
    Fiber Focused
    Kid Friendly
    American
    Vegetarian
    Sides
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      280

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      290mg

      13%

    • Total Carbohydrate
      37g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      16g

    • Potassium
      543mg
      12%

    Ingredients

    whole-grain macaroni pasta
    8 oz

    cauliflower florets
    2 cup

    carrots (peeled and chopped)
    1 cup

    skim milk
    2 cup

    whole wheat flour
    2 tbsp

    olive oil
    2 tbsp

    sharp, reduced fat cheddar cheese (shredded)
    1 cup

    whipped, fat free ricotta cheese
    1/4 cup

    Dijon Mustard
    1 tsp

    garlic powder
    1/2 tsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Spinach Feta Turkey Burgers

    Spinach Feta Turkey Burgers

    How to Make Spinach Feta Turkey Burgers

    These Spinach Feta Burgers are a healthier alternative to regular beef patties. Serve on lettuce leaves for a low-carb meal or a whole grain bun if your eating pattern allows. The delicious burgers are sure to be a hit with the whole family!  


    10 min prep time


    10 min cook time


    4servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Squeeze excess water from the thawed spinach. 

    2. In a large bowl, mix together the drained spinach, ground turkey, red onion, garlic, beaten egg, breadcrumbs, feta, and pepper. 

    3. Form into 4 equal patties.

    4. Heat olive oil in a large skillet over medium heat.  Cook patties 4-5 minutes per side until cooked through and deep golden brown. 

    Veggie Rich
    Low Carb
    Fiber Focused
    Mediterranean
    American
    Main Dish
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      70mg

      23%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      19g

    • Potassium
      508mg
      11%

    Ingredients

    frozen spinach (thawed)
    12 oz

    lean ground turkey
    8 oz

    red onion (finely chopped)
    1/4 cup

    garlic (minced)
    2 clove

    eggs (beaten)
    1 whole

    whole wheat bread crumbs
    2 tbsp

    black pepper
    1/4 tsp

    reduced-fat feta cheese (crumbled)
    2 tbsp

    olive oil (for frying)
    1 tbsp

  • Easy Perfectly Cooked Lentils

    Easy Perfectly Cooked Lentils

    How to Make Easy Perfectly Cooked Lentils

    If you’ve never cooked lentils, now is the time to give it a try with this easy Perfectly Cooked Lentils recipe. As a legume, lentils are packed with plant-based protein and will get you satisfied and powered through your day. We show you how to cook lentils in a healthy and diabetes-friendly way.

    Add in your favorite non-starchy veggies like onions and bell peppers for a deliciously satisfying meal. 


    5 min prep time


    20 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1.  Rinse the lentils under cold water in a fine-mesh sieve or colander. 

    2. In a medium saucepan, combine the rinsed lentils, vegetable broth, and bay leaf (if using). 

    3. Bring the mixture to a boil over high heat. 

    4. Reduce the heat to low, cover the saucepan with a lid, and let the lentils simmer for 20–25 minutes or until they are tender but still hold their shape. 

    5. Once cooked, remove the saucepan from the heat and discard the bay leaf. 

    6. Drain any excess liquid if necessary. 

    Low Sodium
    Low Carb
    Fiber Focused
    Mediterranean
    Indian
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      36g

      13%

      • Dietary Fiber
        10g

        36%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      550mg
      12%

    Ingredients

    lentils (green or brown)
    1 cup

    low sodium vegetable broth
    3 cup

    bay leaves (optional)
    1 leaves

  • Tofu and Vegetable Skewers

    Tofu and Vegetable Skewers

    How to Make Tofu and Vegetable Skewers

    Fire up the grill for a healthy dinner of Tofu and Vegetable Skewers. A delicious Asian-inspired marinade adds a burst of flavor to this diabetes-friendly meal.


    40 min prep time


    15 min cook time


    4servings


    2 skewers

    Print Recipe >

    Step-By-Step Instructions:

    1. In a bowl, whisk together soy sauce, rice vinegar, sesame oil, maple syrup or agave nectar, minced garlic, and grated ginger to create the marinade.

    2. Cut the pressed tofu into cubes and place them in a shallow dish. Pour half of the marinade over the tofu, ensuring each piece is coated. Let it marinate for at least 30 minutes.

    3. While the tofu is marinating, prepare the vegetables. Thread the marinated tofu, red onion chunks, bell pepper chunks, and yellow squash rounds onto skewers, alternating between the ingredients.

    4. Preheat the grill or grill pan over medium-high heat.

    5. Grill the skewers for about 10–15 minutes, turning occasionally, until the tofu is golden and the vegetables are charred and tender. Baste the skewers with the remaining marinade during grilling for extra flavor.

    6. Once cooked, remove the skewers from the grill and let them rest for a few minutes.

    Veggie Rich
    Low Carb
    Fiber Focused
    Grilling
    Asian
    Dinner
    Vegetarian
    Vegan
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      2 skewers


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      457mg

      20%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        10g
      • Added Sugars
        0g

        0%

    • Protein
      21g

    • Potassium
      591mg
      13%

    Ingredients

    lower sodium soy sauce
    3 tbsp

    rice vinegar
    2 tbsp

    sesame oil
    1 tbsp

    maple syrup
    2 tbsp

    garlic (minced)
    2 clove

    fresh ginger (grated)
    1 tsp

    firm tofu (pressed and cut into cubes)
    16 oz

    red onion (cut into chunks)
    1 med

    bell peppers (cut into chunks)
    2 whole

    yellow squash (sliced into rounds)
    2 med

  • Lentils and Greens with Apples

    Lentils and Greens with Apples

    How to Make Lentils and Greens with Apples

    Hearty lentils meet the vibrant flavors of leafy greens and the sweet crunch of apples in this lunch recipe. This nutrient-rich dish not only satisfies your palate with its diverse textures, it’s also a great option for a diabetes-friendly eating plan.


    15 min prep time


    20 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, combine dry lentils and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15–20 minutes or until lentils are tender. Drain any excess liquid.
    2. In a large skillet, heat olive oil over medium heat. Add chopped onion and sauté until translucent.
    3. Add minced garlic to the skillet and sauté for an additional 1–2 minutes until fragrant.
    4. Stir in the chopped mixed greens and cook until wilted.
    5. Add cooked lentils to the skillet, stirring to combine with the greens.
    6. In a small bowl, whisk together apple cider vinegar, Dijon mustard, maple syrup, salt and pepper.
    7. Pour the dressing over the lentil and greens mixture. Stir to coat evenly.
    8. Gently fold in the thinly sliced apples. Sprinkle chopped walnuts over the top and finish with the avocado.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Appetizers
    Dinner
    Gluten-Free
    Lunch
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      350

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      14g

    • Potassium
      598mg
      13%

    Ingredients

    green or brown lentils (rinsed and drained)
    1 cup

    low sodium vegetable broth
    3 cup

    olive oil
    2 tbsp

    garlic (minced)
    2 clove

    mixed greens (chopped)
    4 cup

    apple (cored and thinly sliced)
    1 med

    Apple Cider Vinegar
    1/4 cup

    Dijon Mustard
    1 tsp

    maple syrup
    1 tsp

    Kosher Salt
    1/4 tsp

    black pepper
    1/4 tsp

    avocado (diced)
    1/2 med

    walnuts (chopped)
    1/4 cup

  • Smoked Paprika Beans with Rosemary & Olives

    Smoked Paprika Beans with Rosemary & Olives

    How to Make Smoked Paprika Beans with Rosemary & Olives

    Smoked Paprika Beans with Rosemary & Olives is a flavorful and aromatic dish that combines the smokiness of paprika with the earthy notes of rosemary and the salty richness of olives. This diabetes-friendly side dish will take your beans to the next level and is easy enough to prepare for a weeknight meal.


    5 min prep time


    30 min cook time


    6servings


    1/3 cup of beans

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Combine the beans, olives, garlic, shallot, rosemary, paprika, and salt in a baking dish.

    3. Pour the oil over the mixture and stir to combine. Place in the oven and bake for 30 minutes, stirring halfway through. Serve warm.

    Fiber Focused
    Mediterranean
    Italian
    Vegetarian
    Vegan
    Sides
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/3 cup of beans


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      400mg

      17%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        0g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      203mg
      4%

    Ingredients

    15.5-oz cans great northern white beans (drained and rinsed)
    2 cans

    Kalamata olives (pitted and chopped)
    1/4 cup

    garlic (minced)
    2 clove

    shallots (minced)
    1 whole

    fresh rosemary (stems removed and chopped)
    2 sprig

    olive oil
    1/3 cup