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Tag: vegan

  • Italian Tomato-Basil Soup

    Italian Tomato-Basil Soup

    How to Make Italian Tomato-Basil Soup

    This simple soup is a perfect companion to a grilled cheese sandwich or a fresh salad. But that’s not all you can do with it! Serve it on top of pasta as a homemade, no-sugar-added marinara sauce (add some garlic and crushed red pepper for extra kick) or serve it chilled for a refreshing summer side dish.

     


    8 min prep time


    18 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large saucepan over medium heat. Add the onion and cook while stirring occasionally until fully softened, about 8 minutes.
    2. Add the tomato purée, broth, and salt, and bring to a boil over high heat. Reduce heat to medium low and simmer, uncovered, until flavors are combined, about 5 minutes. (Hint: For a thinner soup, drizzle in more broth.) Stir in the basil and vinegar.
    3. Ladle into bowls. Serve hot or chilled.
    Veggie Rich
    Fiber Focused
    Italian
    Vegetarian
    Vegan
    Soup
    Sides
    Quick & Easy
    One Pot
    Easy Pantry Recipes
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        12g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    2 tsp

    red onion (diced)
    1 small

    no-salt-added tomato purée
    1 (28-oz) can

    low-sodium vegetable broth
    1 cup

    salt
    1/4 tsp

    fresh basil leaves (thinly sliced)
    1/3 cup

    balsamic vinegar
    2 tsp

  • Tomato & Sweet Onion Stovetop Okra

    Tomato & Sweet Onion Stovetop Okra

    How to Make Tomato & Sweet Onion Stovetop Okra

    Quick, easy, and comforting—this stovetop okra tastes like it’s been stewed for hours , but it’s actually ready in less than 15 minutes! Canned tomatoes with green chiles add flavor and spice, but you could use regular canned diced tomatoes as well. Use frozen okra, sliced or whole, or fresh (fresh will take longer to cook).


    10 min prep time


    12 min cook time


    8servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large saucepan over medium-high heat.
      Add the onion and cook while stirring until lightly golden,
      about 5 minutes. Add the garlic and cook while stirring until
      fragrant, about 1 minute.
    2. Stir in thawed okra, canned tomatoes (with liquid), and
      thyme, and cook uncovered until liquids are reduced to desired
      consistency, about 5 minutes, stirring occasionally. Serve.
    Low Carb
    Veggie Rich
    Comfort Food
    Budget Friendly
    Easy Pantry Recipes
    One Pot
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      340mg
      7%

    Ingredients

    avocado oil or sunflower oil
    1 tbsp

    large Vidalia or other sweet onion
    1

    garlic (minced)
    2 clove

    frozen cut or whole okra (thawed)
    1 (16-oz) package)

    diced tomatoes with green chilies
    2 (10-oz) cans

    dried thyme
    3/4 tsp

  • Fast-Fix Bean Burrito

    Fast-Fix Bean Burrito

    How to Make Fast-Fix Bean Burrito

    Looking for a quick and easy work-from-home lunch for one? Try this super simple, plant-based burrito wrap! Loaded with protein, fiber, and healthy fat, this heart wrap will easily keep you full until dinner time. You can make your own guacamole and pico de gallo, or buy some from the supermarket. Or, just use sliced or mashed avocado and chopped tomatoes. If you have leftover cooked veggies, you could use those in place of the salad greens.


    5 min prep time


    1 min cook time


    1serving


    1 burrito

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the tortilla on a microwave-safe plate. Using a spatula,
      spread the beans onto the tortilla, leaving about a 1-inch rim.
    2. Heat in the microwave on high for 20 seconds, or until warm. Top with the guacamole, salad greens,
      and pico de gallo. Roll up or fold the tortilla over the fillings and
      serve.
    Fiber Focused
    Cooking for 1 or 2
    Easy Pantry Recipes
    Lunch
    Main Dish
    No Cook
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    1 Serving



    • Serving Size

      1 burrito


    • Amount per serving



      Calories





      340

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3g

        15%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      45g

      16%

      • Dietary Fiber
        12g

        43%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      11g

    • Potassium
      1010mg
      21%

    Ingredients

    8-inch whole-wheat flour tortilla
    1

    vegetarian refried beans
    1/4 cup

    prepared guacamole (or used mashed avocado)
    1/3 cup

    mixed greens
    1/2 cup

    pico de gallo
    1/4 cup

  • Plant-Based “Steak” Fajitas

    Plant-Based “Steak” Fajitas

    How to Make Plant-Based “Steak” Fajitas

    The “steak” here is beef-free thanks to meaty portobello mushroom caps. That makes it an ideal pick for a Meatless Monday fix—or any other day that you’d like to go meatless. Best of all, these fajitas are made with only seven ingredients, and can be on the table in less than 20 minutes—perfect for a busy weeknight! This recipe serves two, but could easily be doubled to serve a family of four.


    10 min prep time


    8 min cook time


    2servings


    2 fajitas

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large cast-iron or other stick-resistant skillet over medium-high heat. Add the mushroom and bell pepper slices, and cook while tossing with tongs occasionally until the mushrooms are wilted and peppers are browned, about 8 minutes.
    2. Meanwhile, add the refried beans to a small microwave-safe bowl. Heat in the microwave on high until hot, about 30 seconds.
    3. Serve the vegetables (from the skillet), refried beans, tortillas, salsa, and guacamole separately so each person can assemble their own fajitas. Use 1 tablespoon refried beans, 1/4 of the vegetable mixture, 1 tablespoon salsa, and 1 tablespoon guacamole per fajita.
    Fiber Focused
    Veggie Rich
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Easy Pantry Recipes
    Lunch
    Main Dish
    Quick & Easy
    Vegan
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      2 fajitas


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        3.5g

        18%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      500mg

      22%

    • Total Carbohydrate
      43g

      16%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      940mg
      20%

    Ingredients

    avocado or peanut oil
    1 tsp

    large portobello mushroom caps (stems removed, cut into 1/3-inch-wide slices)
    2

    red or green bell pepper (cut into 1/3-inch-wide slices)
    1

    vegetarian refried beans
    1/4 cup

    5-inch whole wheat flour tortillas
    4

    salsa verde or other jarred salsa
    1/4 cup

    prepared guacamole or mashed avocado
    1/4 cup

  • Three-Minute Skillet Beans & Greens

    Three-Minute Skillet Beans & Greens

    How to Make Three-Minute Skillet Beans & Greens

    You probably have everything you need to make this incredibly easy plant-based dish. Serve as as quick and easy meal for 2 on a busy night, or split into 4 servings to serve as a hearty side dish. This dish is packed with fiber from the beans and greens, and gets tons of flavor from a simple combo of curry powder and ground ginger. If you don’t have fresh spinach, you could use frozen spinach, or sub in another green like kale or collard greens (heartier greens will need to cook for a few minutes longer).

    To make a saucier dish, reserve the liquid from the canned beans and add some to the pan with the spinach. Add a splash of coconut milk for even more decadence.


    5 min prep time


    3 min cook time


    4servings


    3/4 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the oil over medium heat. Add the garbanzo beans, curry powder, ginger, and pepper,
      and stir to coat. Add the spinach and salt, and cook while gently stirring until
      the beans are heated through and the spinach is just wilted,
      about 2 1/2 minutes. Serve.
    Fiber Focused
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Vegetarian
    Vegan
    Sides
    Quick & Easy
    One Pot
    Main Dish
    Lunch
    Gluten-Free
    Easy Pantry Recipes
    Dinner
    Cooking for 1 or 2
    Budget Friendly
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cups


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      8g

    • Potassium
      415mg
      9%

    Ingredients

    olive oil
    1 tbsp

    no-salt-added garbanzo beans (drained)
    1 (15-oz) can

    curry powder
    1 tsp

    ground ginger
    1/2 tsp

    black pepper
    1/4 tsp

    fresh baby spinach
    1 (5-oz) package

    salt
    1/4 tsp

  • Grilled Sesame Asparagus

    Grilled Sesame Asparagus

    How to Make Grilled Sesame Asparagus

    This simple asparagus recipe gets a double-dose of sesame flavor by first tossing the asparagus with toasted sesame oil, then finishing them with toasted sesame seeds. Toss these on the grill with this Grilled Honey-Lime Chicken, or any protein of your choosing. Grilling imparts a delicious, natural smokiness, but you could also roast the asparagus in the oven. When buying asparagus for grilling, look for thicker spears—these will be easier to handle on the grill.


    5 min prep time


    8 min cook time


    2servings


    about 12 spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat an outdoor grill or grill pan.
    2. Add the asparagus spears and oil into a 9 × 13-inch dish. Toss with tongs to coat.
    3. Grill the asparagus (in batches, if necessary) over direct medium-high heat until just cooked through and lightly browned, about 6–8 minutes total, rotating only as needed.
    4. Remove spears from the grill and place back into the dish, sprinkle with the salt and sesame seeds, and serve.
    Veggie Rich
    Low Carb
    Grilling
    Vegan
    Sides
    Quick & Easy
    Dinner
    Cooking for 1 or 2
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      about 12 spears


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      290mg
      6%

    Ingredients

    asparagus (ends trimmed)
    12 oz (about 24 spears)

    toasted sesame oil
    2 tsp

    salt
    1/8 tsp

    sesame seeds
    1/2 tsp

  • Slow-Cooker Ratatouille with White Beans

    Slow-Cooker Ratatouille with White Beans

    How to Make Slow-Cooker Ratatouille with White Beans

    This diabetes-friendly version of ratatouille incorporates white beans to up the protein. While you may find that it’s traditionally cooked on a stovetop, this modern-day version allows you to use a slow cooker—so you can press a button and go about your day.

    Complete Your Plate: Serve with a simpe Side Greek Salad with Red Wine Vinaigrette for a low-carb, veggie-packed plant-based meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    6 hr cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Brush the inside of the slow cooker with the olive oil. Add the remaining ingredients to the slow cooker; stir to combine.

    2. Cover and cook on low for 6 hours, until the vegetables and beans soften. Remove and discard the bay leaves before serving.

    Fiber Focused
    Veggie Rich
    Mediterranean
    Slow Cooker
    Vegetarian
    Vegan
    One Pot
    Main Dish
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      460mg

      20%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        11g

        39%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      970mg
      21%

    Ingredients

    olive oil
    1 tbsp

    low-sodium great northern or cannellini beans (drained and rinsed)
    2 (15-oz) cans

    no-added-salt fire-roasted diced tomatoes
    1 (14.5-oz) can

    low-sodium tomato sauce
    1 cup

    low sodium vegetable broth
    1 1/2 cup

    eggplant (diced with skin on)
    1/2 med

    shredded green cabbage
    2 cup

    red bell pepper (sliced into 1-inch strips)
    1 whole

    garlic (minced)
    3 clove

    Apple Cider Vinegar
    2 tbsp

    dried oregano
    1 tsp

    bay leaves
    3 leaves

    salt
    1/4 tsp plus 1/8 tsp

    black pepper
    1/4 tsp

  • Side Greek Salad with Red Wine Vinaigrette

    Side Greek Salad with Red Wine Vinaigrette

    How to Make Side Greek Salad with Red Wine Vinaigrette

    This is a simple, savory side salad that goes great with almost any entree when you need to add some more vegetables to your meal. Whip up a double batch and save some for another meal. Store with the dressing on the side so it can last up to 3 days in your refrigerator.

    Complete your plate: Pair this salad with a vegetarian entree like Slow-Cooker Ratatouille with White Beans for a plant-based Mediterranean meal.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the lettuce, onion, cucumber, tomato, and olives to
      a large bowl. Toss to combine. Drizzle with the Red Wine
      Vinaigrette and toss again to evenly coat the vegetables.
    Veggie Rich
    Mediterranean
    Dinner
    Lunch
    Salads
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      300mg
      6%

    Ingredients

    chopped romaine lettuce
    3 cup

    red onion (thinly sliced)
    1/4 med

    cucumber (cut into half moons)
    1/2 med

    tomato (halved then thinly sliced)
    1

    pitted Kalamata olives
    about 8 olives

    red wine vinaigrette
    1/4 cup

  • Almost Smooth Salsa

    Almost Smooth Salsa

    How to Make Almost Smooth Salsa

    Are you a smooth or chunky salsa lover? If you like your salsa smooth, then blend until smooth. If you like your salsa chunky, then skip the blending altogether.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    12servings


    2 tbsps

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the tomatoes, bell pepper, onion, jalapeño, and cilantro
      to a medium bowl. Add the lime juice, olive oil, salt, and black
      pepper. Toss to evenly coat.
    2. Using an immersion blender, blend until almost smooth,
      leaving some chunks in the salsa.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Mexican/Southwestern
    Gluten-Free
    Holidays & Entertaining
    Quick & Easy
    Salad Dressings & Condiments
    Sauces
    Snacks
    Vegan
    Vegetarian
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    Nutrition facts

    12 Servings



    • Serving Size

      2 tbsps


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.2g

        1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      1g

      <1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      0g

    • Potassium
      65mg
      1%

    Ingredients

    roma (plum) tomatoes (diced)
    2

    green bell pepper (diced)
    1/4

    red onion (diced)
    1/4

    jalapeño pepper (seeded, veins removed, diced)
    1/2

    chopped fresh cilantro
    3 tbsp

    lime juice
    1 tbsp

    olive oil
    1 tbsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

  • Green Salad with Orange, Avocado, and Onion

    Green Salad with Orange, Avocado, and Onion

    How to Make Green Salad with Orange, Avocado, and Onion

    Get creative with your oranges! Try navel, Valencia, Cara Cara, or blood oranges when you see them at your local market. They each have a slightly different delicious flavor but all of them are filled with vitamin C, fiber, and other good-for-you nutrients.

    Complete your plate: Add this salad to any meal that needs a vegetable boost. We’ve paired it with Southwest-Style Turkey Meatloaf and Mashed Red Potatoes.

    Find this recipe and more in The Create-Your-Plate Diabetes Cookbook, by Toby Amidor, MS, RD, CDN, FAND

     


    15 min prep time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the lime juice, olive oil, red
      wine vinegar, sweetener, kosher salt, and black pepper.
    2. Remove the peel and the white pith from around the
      oranges. Using a paring knife, cut in between the membranes
      to release the orange segments, and slice them into thirds.
      Place the orange pieces into a medium bowl.
    3. Add the mixed greens, avocado cubes, and red onion to the
      bowl and drizzle with the lime juice mixture. Toss to combine.
      Sprinkle with the cilantro and serve.
    Veggie Rich
    Low Sodium
    Fiber Focused
    Vegetarian
    Vegan
    Sides
    Salads
    Quick & Easy
    Lunch
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      2g

    • Potassium
      440mg
      9%

    Ingredients

    lime juice
    1 tbsp

    olive oil
    1 tbsp

    red wine vinegar
    1 tsp

    zero-calorie sweetener (such as Truvia or Splenda)
    1/8 tsp

    salt
    1/4 tsp

    black pepper
    1/8 tsp

    oranges
    2

    mixed greens
    4 cup

    avocado (pitted and flesh cubed)
    1

    red onion (chopped)
    1/4 small

    chopped fresh cilantro
    2 tbsp