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Tag: vegan

  • Garlicky Tomato Salad

    Garlicky Tomato Salad

    How to Make Garlicky Tomato Salad

    Plum and cherry tomatoes taste good year-round, so you can enjoy this salad anytime. In the summer, feel free to substitute yellow or heirloom tomatoes. Grilled shrimp is superb in this salad, so add it if you want to turn this into a main dish. Try this with sliced mint leaves in place of the basil or use half mint and half basil.


    10 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place a layer of lettuce leaves on a serving platter or on four plates and arrange the sliced tomatoes. Place the cherry tomatoes on top.
    2. Whisk together the garlic, vinegar, mustard, oil, salt, and pepper and pour over the tomatoes.
    3. Scatter the basil leaves and the pumpkin and sunflower seeds over the tomatoes and serve at once.
    Low Carb
    Comfort Food
    Mediterranean
    Lunch
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      3g

    • Potassium
      520mg
      11%

    Ingredients

    large head butter lettuce (large leaves torn into smaller pieces)
    1

    small roma tomatoes (or 2 large) (sliced)
    4

    cherry tomatoes (halved)
    20

    large garlic (very finely chopped)
    1 clove

    red wine vinegar
    2 tsp

    Dijon Mustard
    1/2 tsp

    olive oil
    2 tbsp

    Kosher Salt
    1/4 tsp

    freshly ground black pepper
    1/4 tsp

    fresh basil leaves (thinly sliced)
    16

    toasted pumpkin seeds
    1 tbsp

    sunflower seeds
    1 tbsp

  • Fresh Corn Salad With Tomatoes And Basil

    Fresh Corn Salad With Tomatoes And Basil

    How to Make Fresh Corn Salad With Tomatoes And Basil


    10 min prep time


    10 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring water to a boil in a large saucepan over high heat. Add the corn, reduce heat to medium, and cook, covered, 8 minutes, or until tender-crisp when pierced with a fork. Drain in colander and run under cold water to cool quickly.
    2. Meanwhile, combine remaining ingredients in a medium bowl. Cut the corn off the cobb and add to the tomato mixture. Toss gently until well blended.
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      3g

    • Potassium
      280mg
      6%

    Ingredients

    small ears of corn (silks and husks removed)
    4

    grape tomatoes (halved)
    3/4 cup

    fresh basil leaves (chopped)
    2 tbsp

    salt
    1/2 tsp

    Extra Virgin Olive Oil
    2 tbsp

    cider vinegar
    1 tbsp

  • Feelin’ Your Oats Burgers

    Feelin’ Your Oats Burgers

    How to Make Feelin’ Your Oats Burgers

    In this recipe, author Steve Petusevsky has you make a rectangular patty from the oat mixture and then cut it into individual burgers. However, you can shape the burgers by stamping rounds with a glass. Nutritional yeast is available at natural food stores.


    15 min prep time


    1 hr cook time


    12servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the water, soy sauce or tamari, onions, celery, herbs, walnuts, and yeast, if using, in a large saucepan.
    2. Bring to a boil over high heat. Boil 4 minutes and then add oats. Stirring constantly, simmer 5 minutes until the mixture is the consistency of really thick wet sand.
    3. Scoop the mixture into an 11 × 7–inch baking pan. Pat the mixture until it is spread evenly.
    4. Preheat oven to 375ºF. Place the uncovered pan in the center of the oven and bake about 30 minutes.
    5. Remove pan from oven and cool slightly. Keep oven set to 375ºF.
    6. With a spatula, cut oat mixture into rectangular burgers. Remove burgers to a baking pan with sides and bake another 10 minutes until crisp.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Foodie
    Main Dish
    Vegetarian
    Vegan
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    Nutrition facts

    12 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g

    • Protein
      5g

    • Potassium
      165mg
      4%

    Ingredients

    water
    4 cup

    soy sauce or tamari (reduced-sodium)
    1/4 cup

    onions (chopped)
    1 cup

    rib celery (chopped)
    1

    Italian herb blend (dried, oregano, rosemary, and thyme)
    1 tbsp

    walnuts (chopped)
    1/4 cup

    nutritional yeast (optional)
    2

    old-fashioned rolled oats (not instant oats)
    4 1/2 cup

  • Farro, Edamame, And Dried Cranberry Salad

    Farro, Edamame, And Dried Cranberry Salad

    How to Make Farro, Edamame, And Dried Cranberry Salad


    5 min prep time


    15 min cook time


    4servings


    1 cup plus 2 tablespoons

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    Step-By-Step Instructions:

    1. Cook farro according to package directions, drain in fine-mesh sieve, run under cold water to quickly cool, and shake off excess liquid.
    2. Place in bowl with remaining ingredients. Toss well.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Quick & Easy
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup plus 2 tablespoons


    • Amount per serving



      Calories





      375

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      12g

    • Potassium
      425mg
      9%

    Ingredients

    farro (pearled)
    3/4 cup

    fresh shelled edamame
    1 cup

    celery (chopped)
    1/2 cup

    red onion (diced)
    1/3 cup

    walnuts (chopped)
    2 oz

    cranberries (dried)
    1/4 cup

    cilantro (fresh cilantro or parsley, chopped)
    1/4 cup

    lemon zest (grated)
    2

    lemon juice
    1 tbsp

    sugar
    1 tbsp

    canola oil
    2 tbsp

  • Eggplant and Chickpea Stew

    Eggplant and Chickpea Stew

    How to Make Eggplant and Chickpea Stew

    This tasty vegetarian entrée gets its unique flavor from the combination of garlic, onions and spices. These help you maximize flavor without adding as much salt.


    5 min prep time


    75 min cook time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat 2 teaspoons olive oil in a large saucepan over medium heat. 

    2. Add diced onions and garlic, and cook until onions are soft. 

    3. Stir in the eggplant, chickpeas, cumin, cinnamon, coriander, tomatoes, salt, and pepper. Increase heat to high, and bring to a boil. 

    4. Reduce heat to low, and cover the pot. Cook the stew for 45 minutes to 1 hour or until eggplant is very tender.

    5. Meanwhile, heat remaining 2 teaspoons olive oil and add onion slices. Fry until golden, and remove from heat. 

    6. When stew is finished, place in serving bowls and top with fried onions and cilantro.

    Veggie Rich
    Fiber Focused
    Comfort Food
    Vegetarian
    Vegan
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        13g

    • Protein
      10g

    • Potassium
      1016mg
      22%

    Ingredients

    Extra Virgin Olive Oil (divided)
    4 tsp

    yellow onion (1 diced and 1 sliced)
    2 med

    garlic (minced)
    3 clove

    eggplant (cubed)
    1 lbs

    chickpeas (garbanzo beans) (no-salt-added)
    2 cup

    cumin
    1 tsp

    ground cinnamon
    1 tsp

    ground coriander
    1 tsp

    canned tomatoes (no-salt added, diced or chopped)
    28 oz

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    cilantro (freshly chopped)
    1/4 cup

  • Dairy-Free Chocolate Ice Cream

    Dairy-Free Chocolate Ice Cream

    How to Make Dairy-Free Chocolate Ice Cream

    Bananas, avocado and coconut milk are the secret ingredients in this recipe. To make it a mousse, just refrigerate instead of freezing and serve with a dollop of light cool whip and fresh berries on top.


    5 min prep time


    8servings


    1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add all of the ingredients to a food processor or blender and blend until completely smooth, stopping occasionally to scrap the sides of the food processor.
    2. If you have a homemade ice cream maker, blend the mixture in the ice cream maker for 10 minutes, then pack into a container and freeze. If you do not have an ice cream maker, just pack and freeze.
    3. To serve, bring the ice cream out of the freezer about 20 minutes before serving to slightly thaw so it’s easier to scoop.
    Low Sodium
    Fiber Focused
    Comfort Food
    Kid Friendly
    Vegan
    Dessert
    Foodie
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1/4 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.6g

        8%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    ripe medium-size bananas
    2

    medium-size avocados (ripe)
    2

    lite coconut milk
    1/3 cup

    cocoa powder
    1/3 cup

    low calorie sugar substitute
    1/4 cup

  • Corn, Tomato, Pea and Dill Salad

    Corn, Tomato, Pea and Dill Salad

    How to Make Corn, Tomato, Pea and Dill Salad

    Get ready for summer with this crisp and colorful salad. Serve it alongside roasted turkey or grilled fish for a well-balanced and satisfying meal.


    4servings


    ½ cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place peas in a saucepan, and cover with water. Bring to a boil over high heat, and cook for 5 minutes or until tender. Drain. Rinse with cold water.
    2. Combine peas, corn, tomatoes, olive oil, dill, basil, salt, and pepper in a large bowl. Toss well to combine. Serve at room temperature.
    Low Sodium
    Low Carb
    Veggie Rich
    Gluten-Free
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      5mg

      <1%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g

    • Protein
      2g

    Ingredients

    Freshly ground pepper, to taste
    1

    salt, to taste
    1

    fresh basil leaves (torn)
    10

    fresh baby dill (finely chopped (about 4 Tbsps.))
    1 bunch

    cherry tomatoes (cut in half)
    1/2 cup

    sugar snap peas or English peas
    1 cup

    Extra Virgin Olive Oil
    2 tbsp

    frozen corn (thawed)
    1 cup

  • Corn Bhutta (Roasted Corn on the Cob)

    Corn Bhutta (Roasted Corn on the Cob)

    How to Make Corn Bhutta (Roasted Corn on the Cob)

    This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel. To order directly from the American Diabetes Association, click here.


    30 min prep time


    5 min cook time


    10servings


    1/2 ear of corn

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak the corn (husks on) in large bowl or pot of water for 30 minutes.
    2. Remove the husks and silk from the corn. (Or you can roast corn with husks still on and remove the husks after roasting. This allows the corn to caramelize rather than char while roasting.)
    3. Roast corn on a grill or over an open gas flame (gas stove) on medium-high heat. Rotate each ear every 30 seconds or so, so the corn gets roasted evenly. (You will hear some kernels pop while cooking.) Remove roasted ears from the grill or flame and set aside.
    4. Mix cayenne, cumin, and salt in a bowl.
    5. Carefully remove the husks and silk from corn if you have not done so already. Dip lime halves into the spice mix to pick up the spices and rub all over corn, making sure to squeeze lime juice while doing so. Serve.
    Veggie Rich
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Indian
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 ear of corn


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      110mg

      5%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      140mg
      3%

    Ingredients

    large (7¾-9-inch-long) ears corn (husks on)
    5

    cayenne pepper
    1 tsp

    cumin (ground)
    1/4 tsp

    sea salt
    1/2 tsp

    fresh limes (halved)
    3

  • Congrí Light (Cuban Black Beans and Rice)

    How to Make Congrí Light (Cuban Black Beans and Rice)

    This healthy and classic Cuban recipe is a great dish to bring to parties or add on as a side to make a complete meal.


    20 min prep time


    1 hr cook time


    10servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Into a stovetop pressure cooker, add rinsed beans and 3 cups water, and cover. Place pressure cooker on stove and set on high heat. Once the beans start boiling, lower heat to medium and cook beans until they are tender, about 45 minutes. Make sure beans submerged in water while they cook; add more water if needed.
    2. Once beans are tender, add rice, 1 cup water, salt and 1/2 Tsp. avocado oil. Stir well and add the remaining ingredients. Stir once more with spoon, and make sure to put a little hip into it.
    3. Make sure there is about 3/4 inch of water above the beans. Cover the mixture, and put heat on medium-low. Cook for 15 minutes, or until rice is tender. Once the congrí is done, fluff with a fork and serve. Enjoy!
    Fiber Focused
    Caribbean
    Sides
    Vegetarian
    Vegan
    Lunch
    Holidays & Entertaining
    Dinner
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    Nutrition facts

    10 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      29g

      11%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g

    • Protein
      7g

    • Potassium
      540mg
      11%

    Ingredients

    black beans (dried, sorted and rinsed (1 1/2 cups))
    10 oz

    water (divided (use more if needed))
    4 cup

    uncooked brown rice
    1/2 cup

    sea salt
    1 tsp

    avocado oil (divided)
    1 1/2 tsp

    garlic powder
    1 tsp

    green pepper (finely chopped)
    1 cup

    red pepper (finely chopped)
    1/2 cup

    Spanish onion (finely chopped)
    1 cup

    garlic (finely chopped)
    2 tbsp

    dried oregano (dried)
    1 1/2 tbsp

    ground cumin
    1 1/2 tsp

    bay leaves (dried)
    3

  • Chana (Chickpea) Masala

    Chana (Chickpea) Masala

    How to Make Chana (Chickpea) Masala

    Chickpeas, or chana, are an ancient variety of legume that have been eaten in India for centuries. There are different varieties of chickpeas available, but the variety most often used are the pale, mild legumes also known as garbanzo beans. In Indian markets you’ll also find black chickpeas (or kala chana), which are darker and smaller than regular chickpeas. Chana masala is an extremely popular dish in both India and the U.S.

    This recipe from Indian Cuisine Diabetes Cookbook, by May Abraham Fridel.


    15 min prep time


    40 min cook time


    3servings


    About 2/3 cup / 109 g

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a heavy-bottomed pan over medium-high heat and add the cumin seeds. When seeds start to splutter, add the ginger and garlic and sauté for 1 minute. Add onion and sauté until the onion is golden brown, about 2 minutes.
    2. Add the paprika, amchoor powder, turmeric, coriander, tomato, and tomato paste to the onion mixture. Reduce heat to medium and saute, stirring constantly, until the masala comes together, about 2 minutes.
    3. Add chickpeas and stir to coat in the masala. Add 1 cup / 240 mL water and mix well. Simmer for 20 minutes.
    4. Once the sauce thickens, remove from heat and add lemon juice, salt, and the cilantro. Serve hot.
    Veggie Rich
    Indian
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    3 Servings



    • Serving Size

      About 2/3 cup / 109 g


    • Amount per serving



      Calories





      220

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.2g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        7g

    • Protein
      7g

    • Potassium
      490mg
      10%

    Ingredients

    sunflower oil
    2 tbsp

    cumin seeds
    1/2 tsp

    fresh ginger (peeled and grated)
    1-inch piece

    garlic (grated)
    2 clove

    medium red onion (finely diced)
    1

    smoked paprika (smoked)
    2 tsp

    amchoor (mango) powder
    2 tsp

    ground turmeric
    1/4 tsp

    ground coriander
    1 tsp

    medium tomato (finely diced)
    1

    tomato paste
    1 tbsp

    water
    1 cup

    chickpeas (garbanzo beans) (drained and rinsed)
    1 (15-oz) can

    Juice of 1/2 lemon
    1/2

    salt
    1/4 tsp

    finely minced cilantro leaves
    1 tbsp