The Super Diabetes Site

Tag: vegan

  • Moroccan Lentils with Stewed Tomatoes

    Moroccan Lentils with Stewed Tomatoes

    How to Make Moroccan Lentils with Stewed Tomatoes

    You can prepare the lentils ahead of time for a quick weeknight meal that will be ready in minutes. Pair this with a Mixed Pepper Medley for a satisfying vegan dish, full of plant-based proteins and non-starchy vegetables.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    40 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place lentils in a medium saucepan, and add water to cover. Bring to a boil over high heat, reduce to low, and simmer, covered, for 30 minutes or until tender. Drain and set aside. (This step may be done a day ahead of time.)
    2. Combine lentils, tomatoes, onion, coriander, salt, and pepper in a large saucepan. Add 1 cup water, and bring to a boil over high heat. Reduce heat to low, and simmer, covered, for 10 minutes.
    3. Add cilantro, and stir. Serve hot.
    Low Sodium
    Fiber Focused
    Mediterranean
    Budget Friendly
    Dinner
    Easy Pantry Recipes
    Gluten-Free
    Lunch
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      6g

    • Potassium
      330mg
      7%

    Ingredients

    uncooked brown lentils (sorted and rinsed)
    1 cup

    no-salt-added canned chopped tomatoes
    1 cup

    medium yellow onion (chopped)
    1

    ground coriander
    1 tsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    chopped fresh cilantro
    1/4 cup

  • Orange, Asparagus, and Avocado Salad

    Orange, Asparagus, and Avocado Salad

    How to Make Orange, Asparagus, and Avocado Salad

     


    This Spanish salad is bright and beautiful. The combination of oranges and tomatoes offers a nice, tangy complement to the rich avocado and asparagus flavors.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    10 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place asparagus in a pot of boiling water over high heat. Reduce heat to low and simmer until asparagus is tender, about 10 minutes. Drain asparagus and submerge immediately in a bowl of ice water.
    2. Divide lettuce evenly among six salad bowls or plates.
    3. Combine orange, tomato, and avocado in a medium bowl.
    4. In a small bowl, whisk together olive oil, vinegar, salt, and pepper until combined.
    5. Drain asparagus and add to orange mixture. Pour dressing over orange mixture and stir gently to combine. Spoon mixture on top of romaine lettuce on plates and serve.
    Low Carb
    Veggie Rich
    Mediterranean
    Dinner
    Lunch
    No Cook
    Salads
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    fresh asparagus (trimmed)
    1 bunch

    romaine lettuce (cut into bite-size pieces)
    4 oz

    large orange (peeled and cut into segments)
    1

    large tomato (cut into 12 equal pieces)
    1

    avocado (pitted, peeled, and diced)
    1

    olive oil
    2 tbsp

    red wine vinegar
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

  • Ensalada de Zanahoria & Col

    Ensalada de Zanahoria & Col

    How to Make Ensalada de Zanahoria & Col

    Al igual que ocurre con otras hortalizas crucíferas (el brécol y la coliflor), se considera que la col (repollo) es un componente dietético importante para disminuir el riesgo de cáncer.


    4servings


    1/2 taza

    Print Recipe >

    Step-By-Step Instructions:

    1. Mezcle todos los ingredientes y revuelva bien.
    Low Carb
    Veggie Rich
    Mediterranean
    Mexican/Southwestern
    Budget Friendly
    Gluten-Free
    Lunch
    No Cook
    Quick & Easy
    Salads
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 taza


    • Amount per serving



      Calories





      20

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      1g

    Ingredients

    col (repollo) picado en tiras
    2 tazas

    zanahoria (rallada)
    1

    jugo de lima (limón verde) o 1/4 taza de vinagre (de su preferencia)
    3 cdas

    azúcar
    1/2 cdta

    sal
    1/4 cdta

    pimienta negra
    1/2 cdta

    cilantro picado
    1 cda

    chile jalapeño o serrano (opcional)
    1-3 cdas

  • Hawaiian Shaved Brussels Sprouts

    Hawaiian Shaved Brussels Sprouts

    How to Make Hawaiian Shaved Brussels Sprouts

    There are a couple ways to shave Brussels sprouts. One way to do it is by hand—just trim the stem-end of each sprout so that it sits flat on a cutting board. Then, using a chef’s knife, cut it into very thin slices. (Trimming the end prevents it from rolling around.) Another way is to use a food processor. Simply place the sprouts in the chute and let the slicing attachment do the work!


    10 min prep time


    10 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut off the bottoms of the brussels sprouts’ cores, then cut the sprouts into very thin slices with a knife, or slice them in a food processor.
    2. In a large skillet over medium heat, heat the oil until it’s hot. Sauté the brussels sprouts for 5 to 7 minutes, or until they begin to brown, stirring occasionally. For crispier brussels sprouts, sauté a couple minutes longer.
    3. Stir in the brown sugar, salt, pepper, and pineapple. Cook for 3 to 5 minutes, or until heated through. Sprinkle with the macadamia nuts and serve.
    Veggie Rich
    Gluten-Free
    Quick & Easy
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        9g

    • Protein
      3g

    • Potassium
      300mg
      6%

    Ingredients

    fresh Brussels sprouts
    16 oz

    canola oil
    1 tbsp

    brown sugar
    1 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    pineapple bits in juice (drained well)
    1 (8 oz) can

    chopped macadamia nuts
    1 tbsp

  • Italian-Style Blistered Tomatoes

    Italian-Style Blistered Tomatoes

    How to Make Italian-Style Blistered Tomatoes

    Make this your new weeknight, go-to side dish. It’s super fast, super cheap, and can turn any meal into an extra-special one. You spoon them over some brown rice, make them the crowning touch over grilled chicken, or serve them alongside a fresh green salad. What an easy way to go from basic to restaurant-fancy!


    5 min prep time


    10 min cook time


    4servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet over high heat, heat the oil until it’s hot. Sauté the tomatoes for 4 to 5 minutes, or until their skins begin to brown and blister.
    2. Stir in the garlic and cook for 1 minute. Add the balsamic vinegar and sugar substitute and continue to cook for 1 to 2 minutes, or until the mixture begins to thicken. Serve hot or at room temperature.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Carb
    Veggie Rich
    Italian
    Vegan
    Sides
    Quick & Easy
    Gluten-Free
    Dinner
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      1g

    • Potassium
      220mg
      5%

    Ingredients

    olive oil
    1 tbsp

    grape or cherry tomatoes
    1 (12 oz) container

    garlic (slivered)
    2 clove

    balsamic vinegar
    2 tbsp

    sugar substitute
    equal to 2 tsp sugar

  • Moroccan Avocado Smoothie

    Moroccan Avocado Smoothie

    How to Make Moroccan Avocado Smoothie

    This refreshing smoothie is packed with healthy fats and fiber from avocado and banana. It’s excellent as filling breakfast to-go, or as a pre- or post-workout snack. You can use almond milk or any other nondairy milk for a lower carb, vegan beverage. Or, for something sweeter and fruiter, you could use orange juice. Avocado is great in smoothies because it provides a rich, creamy texture. 
     
    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     


    5 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the avocado, banana, milk, and ice into a blender. Blend until there are no pieces of avocado remaining and the mixture is smooth and frothy. Divide into chilled glasses and enjoy.
    Low Sodium
    Mediterranean
    Vegan
    Gluten-Free
    Foodie
    Beverages
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      1g

    • Potassium
      300mg
      6%

    Ingredients

    ripe avocado (pitted and peeled)
    1

    overripe banana
    1

    unsweetened almond milk or orange juice
    1 cup

    ice
    1 cup

  • Baby Artichokes with Herb Dressing

    Baby Artichokes with Herb Dressing

    How to Make Baby Artichokes with Herb Dressing

    This popular Mediterranean side dish is enjoyed in late spring when baby artichokes are at their peak. In addition to their mellow, buttery flavor, fresh baby artichokes have a tender texture and elegant presentation. If you’ve never worked with fresh artichokes before, don’t be intimidated. The steps to preparing them are simple, and after cooking them once, you’ll be a pro. If baby artichokes are not in season, substitute reduced-sodium canned artichoke hearts or frozen ones.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.


    15 min prep time


    20 min cook time


    4servings


    3 artichokes

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the artichokes in water to clean. Drain and repeat until the water is clear. Peel away the outside leaves of the bottom half of the artichokes, then cut off the top quarter of the artichokes. If tough, dark-green leaves remain, peel those as well. At this point, the artichoke should look like a flower, and the tough, dark leaves should all be removed, leaving only lighter-colored, more tender leaves.
    2. Add the juice of 1 lemon to a bowl full of cold water, then place the artichokes in the lemon water to prevent discoloration.
    3. Bring a large pot of water to a boil. Remove the artichokes from the bowl, discarding the lemon water, and add them to the pot.
    4. Bring the water back to a boil over high heat, then reduce the heat to medium-low and simmer for 15 to 20 minutes, or until tender. Drain the artichokes and set aside.
    5. Place the remaining lemon juice, the olive oil, and mustard in a blender. Blend together to form a vinaigrette.
    6. Stir in the pepper, mint, dill, and parsley, and pour the dressing over the artichokes. Serve warm or at room temperature.
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Foodie
    Appetizers
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3 artichokes


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        1g

    • Protein
      3g

    • Potassium
      280mg
      6%

    Ingredients

    fresh baby artichokes
    12

    olive oil
    2 tbsp

    lemon (juiced)
    2

    Dijon Mustard
    1 tbsp

    black pepper
    1/8 tsp

    finely chopped fresh mint
    1 tsp

    finely chopped fresh dill
    3 tbsp

    finely chopped fresh parsley
    1 tbsp

  • Chilled Tarragon and Tomato Soup

    Chilled Tarragon and Tomato Soup

    How to Make Chilled Tarragon and Tomato Soup

    Fresh tomatoes and herbs are as important to summer Mediterranean menus as they are to American ones. This light, piquant French soup is a wonderful first course to pair with grilled or roasted chicken. It also tastes great with sandwiches and can be served chilled. Try packing it in a thermos and serving it in cups at a picnic.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.


    5 min prep time


    40 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F.
    2. Place the tomatoes, balsamic vinegar, sugar, lemon juice, and 1 Tbsp of the tarragon in a food processor or blender. Mix to form a smooth soup.
    3. Place a large, fine mesh strainer or chinois over a bowl and pour in the soup. Use a wooden spoon to turn and press the soup through the strainer, a little at a time, until the tomato solids are left in the strainer and the liquid has passed through.
    4. Place the soup in a large saucepan and season with the salt and pepper, to taste.
    5. Bring the mixture to a boil over high heat, then reduce the heat to low and simmer, uncovered, for 10 to 20 minutes, or until the soup is thickened and the volume has been reduced by about a third.
    6. Garnish the soup with the remaining tarragon leaves. Refrigerate and serve chilled. (If preferred, serve warm.)
    Low Carb
    Veggie Rich
    Mediterranean
    Vegetarian
    Vegan
    Soup
    Sides
    Lunch
    Gluten-Free
    Foodie
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      510mg
      11%

    Ingredients

    cherry tomatoes
    3 lbs

    balsamic vinegar
    2 tsp

    sugar
    1 tsp

    lemon juice
    1 tsp

    finely chopped tarragon leaves (divided)
    4 tbsp

    salt
    1/4 tsp

    black pepper
    to taste

  • Spring Vegetable Salad with Tomato Vinaigrette

    Spring Vegetable Salad with Tomato Vinaigrette

    How to Make Spring Vegetable Salad with Tomato Vinaigrette

    This quick salad is a tasty and convenient way to incorporate more vegetables into your diet. It tastes best at room temperature, making it perfect for buffets and picnics.

    Find this recipe and more in the second edition our best-selling cookbook, The Mediterranean Diabetes Cookbook. To order directly from the American Diabetes Association, click here.

     

     


    5 min prep time


    10 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 500°F.
    2. Place the green beans, asparagus, peas, and snap peas in a medium saucepan. Cover with water. Bring to a boil over high heat, then reduce the heat to low. Simmer for 5 to 10 minutes, until tender. Drain the vegetables and immediately submerge them in a bowl of ice water.
    3. Pour the balsamic vinegar into a small bowl. Whisk in the mustard until well incorporated, then whisk in the olive oil until smooth. Season with the salt and pepper, to taste.
    4. Place the cherry tomatoes in a single layer on a baking sheet. Roast for 5 minutes or until charred and soft.
    5. Stir the tomatoes and olives into the vinaigrette.
    6. Drain the vegetables well, then place them in the serving bowl with the lettuce. Toss with the vinaigrette and serve.
    Low Carb
    Mediterranean
    Foodie
    Salads
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      3g

    • Potassium
      190mg
      4%

    Ingredients

    cleaned and chopped romaine lettuce
    2 cup

    trimmed green beans
    1 cup

    trimmed asparagus
    1 cup

    frozen peas (thawed and drained)
    1 cup

    sugar snap peas (trimmed)
    1 cup

    balsamic vinegar
    1/4 cup

    Dijon Mustard
    1 tsp

    olive oil
    1/4 cup

    salt
    1/4 tsp

    black pepper
    to taste

    cherry tomatoes (quartered)
    1/2 cup

    pitted and chopped Nicoise olives
    1 tbsp

    sugar (optional)
    1/2 tsp

  • Red Pepper Quinoa

    Red Pepper Quinoa

    How to Make Red Pepper Quinoa

    Enjoy this grain and bean salad that is perfect with simple protein entrees at dinnertime and even better for lunch the next day.


    10 min prep time


    20 min cook time


    5servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook quinoa in water according to package instructions, omitting any added salt.

    2. While the quinoa is cooking, saute onion, garlic, and red pepper over medium-high heat in olive oil for about 10 minutes. Add kale and beans and continue to saute until kale is wilted, about 5 more minutes.

    3. Stir pepper mixture, walnuts, wine (or lemon juice), and balsamic vinegar into the quinoa. Serve warm or cold.

    Low Sodium
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Dinner
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    5 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      360mg
      8%

    Ingredients

    tricolor quinoa
    1/2 cup

    water
    1 cup

    chopped onion
    1/4 cup

    garlic (minced)
    2 clove

    red bell pepper (chopped)
    1 whole

    olive oil
    2 tsp

    kale
    2 cup

    cannellini beans (drained and rinsed)
    1/3 cup

    walnuts
    1/3 cup

    white cooking wine or lemon juice
    1 tbsp

    balsamic vinegar
    1 tbsp