The Super Diabetes Site

Tag: vegetarian

  • Whole-Wheat Spinach Parathas

    Whole-Wheat Spinach Parathas

    How to Make Whole-Wheat Spinach Parathas

    Paratha is a type of flatbread that originated in the northern part of India, where it is still popular. It’s part of a traditional Indian breakfast, but can also be served alongside lunch or dinner.


    1 hr prep time


    10 min cook time


    8servings


    1 paratha

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove from the skillet. Repeat the cooking process with the remaining pieces of dough and remaining oil. Serve hot.
    2. Turn the paratha. Brush with
      ¼ tsp of the remaining oil. Continue cooking for about 3–4 minutes per side, turning as necessary, until the edges are brown on both sides. Using a flat spatula, press the middle of the paratha as it’s cooking so it cooks evenly.
    3. Preheat a cast iron griddle or
      flat skillet over medium-high heat. Place one piece of dough in the skillet. Cook for about 1 minute,
      or until it begins to bubble.
    4. After the standing time, knead
      the dough once again. Shape into 8 balls. Lightly dust your work
      surface with the remaining 1 Tbsp flour. Using a rolling pin, flatten
      each dough ball so it’s 6 inches
      in diameter.
    5. To make the dough for the paratha: mix 2 cups flour and the remaining ¼ tsp salt in a shallow dish. Add the spinach mixture to the flour mixture. Add water, little by little, to form a smooth dough
      (similar to the consistency of a pizza dough). Knead the dough until smooth. Transfer to a glass bowl. Cover with a damp towel. Set
      aside for 30 minutes to an hour
      at room temperature.
    6. Add the spinach and ¼ tsp salt. Cook for 3 minutes, or until the moisture released from the spinach is absorbed and the base becomes dry. Add the amchoor powder and cumin, stirring well. Remove from the heat. Set aside to cool.
    7. In a heavy-bottomed pan, heat 1 tsp oil over medium-high heat.
      Add the ajwain seeds, gingerroot, and chile. Cook for about 1 minute, stirring frequently.
    Indian
    Breakfast and Brunch
    Dinner
    Lunch
    Sides
    Vegan
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 paratha


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        4g

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

        0%

    • Protein
      3g

    • Potassium
      180mg
      4%

    Ingredients

    water
    2/3 cup

    whole-wheat pastry flour (divided)
    2 cups plus 1 tbsp

    ground cumin
    1 tsp

    amchoor (mango) powder
    1/2 tsp

    fine sea salt (divided use)
    1/2 tsp

    baby spinach (chopped)
    1 cup (tightly packed)

    green chile (seeds discarded, finely minced)
    1

    grated fresh ginger
    1 tbsp

    ajwain seeds
    1 tsp

    sunflower oil (divided use)
    3 tsp

  • Crustless Asparagus and Tomato Quiche

    Crustless Asparagus and Tomato Quiche

    How to Make Crustless Asparagus and Tomato Quiche

    With no crust needed, this quiche is so simple to prepare. Sweet grape tomatoes help create a nice balance of flavors and textures and add a striking color contrast with the bright green asparagus. Perfect for breakfast on its own, or serve it for lunch or dinner with a salad of mixed greens or a cup of Tomato Basil Bisque.


    10 min prep time


    40 min cook time


    4servings


    1/4 quiche

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350°F. Lightly spray a
      9-inch glass pie pan with cooking spray.
    2. In a medium nonstick skillet, heat the oil over
      medium heat, swirling to coat the bottom. Cook the
      asparagus and green onions for 4–5 minutes, or
      until soft. Arrange the asparagus mixture and the
      tomatoes in the pie pan.
    3. In a medium bowl, whisk together the remaining
      ingredients except the cheese. Pour the mixture over
      the vegetables. Sprinkle with the cheese.
    4. Bake for 30–35 minutes, or until a knife inserted
      in the center comes out clean. Let the quiche cool for
      about 10 minutes before slicing into 4 equal slices.
    Kidney-Friendly
    CKD Non-Dialysis
    CKD Dialysis
    Low Carb
    Breakfast and Brunch
    Main Dish
    Quick & Easy
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/4 quiche


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      100mg

      33%

    • Sodium
      280mg

      12%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      15g

    • Potassium
      500mg
      11%

    Ingredients

    nonstick cooking spray
    1

    asparagus (trimmed and cut diagonally into 2-inch pieces)
    10 oz

    green onions (chopped)
    4

    grape or cherry tomatoes (halved)
    12

    skim milk
    1 cup

    eggs
    4

    egg whites
    4

    Dijon Mustard
    2 tsp

    fresh thyme (or 1/2 tsp dried thyme)
    1 1/2 tsp

    black pepper
    1/4 tsp

    cheddar cheese (shredded, reduced-fat)
    1/2 cup

  • Baby Kale and Quinoa Salad

    Baby Kale and Quinoa Salad

    How to Make Baby Kale and Quinoa Salad

    This protein-packed salad is perfect for a meatless Monday. Quinoa is considered a complete protein, containing all nine essential amino acids needed by our bodies. Add to that a good serving of kale, apple, and cheese and you’ve got a complete meal!
    Receta en Español aquí.


    15 min prep time


    20 min cook time


    4servings


    1 1/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring the water to a boil in a medium saucepan. Add the quinoa and cook until
      most of the liquid is absorbed. Loosely cover, reduce the heat to low, and cook
      until the quinoa is fully cooked, about 20 minutes. Rinse under cold running
      water; drain and transfer to a large bowl.
    2. Add the kale, apple, onion, cheese, and pumpkin seeds.
    3. Whisk together the vinegar, oil, and salt in a small bowl. Add the dressing to
      the quinoa mixture and toss until well mixed.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Latin American
    Mexican/Southwestern
    Dinner
    Lunch
    Main Dish
    Salads
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/4 cup


    • Amount per serving



      Calories





      270

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      9mg

      3%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      39g

      14%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        9g
      • Added Sugars
        0g

        0%

    • Protein
      10g

    • Potassium
      440mg
      9%

    Ingredients

    water
    2 cup

    uncooked quinoa
    1 cup

    baby kale
    3 cups (about 3 oz)

    chopped gala apple
    1 cup

    small red onion (finely chopped)
    1/2

    reduced-fat crumbled feta cheese
    1/4 cup

    pumpkin seeds
    2 tbsp

    white balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    salt
    1/2 tsp

  • Simple Brown Rice with Scallions

    Simple Brown Rice with Scallions

    How to Make Simple Brown Rice with Scallions

    Boost brown rice with a flavorful blend of soy sauce and rice vinegar, plus scallions (or other herbs) for a pop of color and fresh flavor.


    5 min prep time


    40 min cook time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the soy sauce, olive oil,
      rice vinegar, and ginger. Drizzle the soy sauce mixture onto
      the rice and toss to evenly coat. Add the scallions and toss to
      incorporate.
    2. In a saucepan over high heat, bring the rice and broth to a
      boil. Reduce the heat to medium low and simmer until the rice
      is tender, about 40 minutes. (Alternatively, you can use a rice
      cooker to cook the rice.) Fluff the rice with a fork and place in a
      large bowl.
    Vegetarian
    Vegan
    Sides
    One Pot
    Easy Pantry Recipes
    Budget Friendly
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      3g

    • Potassium
      310mg
      7%

    Ingredients

    scallions (thinly sliced)
    5

    ground ginger
    1/4 tsp

    rice vinegar
    1 tbsp

    olive oil
    1 tbsp

    lower sodium soy sauce
    2 tbsp

    low sodium vegetable broth or water
    2 cup

    brown rice
    1 cup

  • Simple Side Salad with Balsamic Vinaigrette

    Simple Side Salad with Balsamic Vinaigrette

    How to Make Simple Side Salad with Balsamic Vinaigrette

    It’s always good to have a go-to side salad with the right
    vegetable portions and a salad dressing to pour over it.
    It takes out the guesswork out of meal prep when you’re
    in a rush, so you can sit back, relax, and enjoy your meal.


    5 min prep time


    4servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Add the mixed greens, cucumbers, and tomatoes to a large bowl. Toss to combine. 

    2. Drizzle with the Lite Balsamic Vinaigrette and toss again to evenly coat the vegetables.

    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Sides
    No Cook
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        1g

        2%

    • Protein
      2g

    • Potassium
      174mg
      4%

    Ingredients

    light balsamic vinaigrette
    1/4 cup

    cherry tomatoes (halved)
    1 cup

    medium cucumber (sliced thinly)
    1

    mixed greens
    3 cups

  • 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
    pinterestfacebooktwittermail

    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

  • Corn and Cheese Phyllo Empanadas

    Corn and Cheese Phyllo Empanadas

    How to Make Corn and Cheese Phyllo Empanadas

    Greek phyllo dough stands in as a low fat alternative to traditional empanada dough in this classic Latin comfort food. You can find prepared phyllo dough in the freezer section at the grocery store. These empanadas are filled with a savory combination of corn, red peppers, and mozzarella cheese. For something sweet, you could fill the dough with cheese and guava paste.


    20 min prep time


    30 min cook time


    8servings


    1 empanada

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion
      and cook, stirring occasionally, until the onion is softened, about 6 minutes. Add
      the corn, roasted red peppers, and scallions; cook 2 minutes. Add the half-andhalf,
      stirring, until the liquid is almost evaporated, about 2 minutes. Remove from the heat; stir in the cheese. Let cool slightly.
    2. Preheat the oven to 375°F. Spray a large baking sheet with nonstick spray.
    3. Place one sheet of phyllo lengthwise on a work surface (cover the remaining
      phyllo with plastic wrap to keep from drying out). Lightly spray the phyllo
      sheet with nonstick spray; top with a second phyllo sheet and lightly spray with
      nonstick spray. With a sharp knife, cut the layered sheets in half lengthwise.
      Repeat this layering and cutting process with the remaining phyllo sheets to
      make a total of 8 strips of dough.
    4. Place a heaping Tbsp of filling to the left on the bottom end of one strip of phyllo.
      Fold one corner of the phyllo strip up and over the filling, then continue folding
      and overlapping, flag-fashion, to form a triangle. Place on the baking sheet and
      repeat with the remaining phyllo sheets and filling to make a total of 8 empanadas.
    5. Lightly spray the empanadas with nonstick spray. Bake until the empanadas are
      golden brown, 15–20 minutes. Let cool 10 minutes before serving.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Latin American
    Vegetarian
    Snacks
    Sides
    Appetizers
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 empanada


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1.3g

        7%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      105mg

      5%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      120mg
      3%

    Ingredients

    olive oil
    1 tbsp

    onion (finely chopped)
    1

    fresh, frozen, or canned corn kernels (thawed if frozen)
    1 cup

    roasted red peppers (drained and thinly sliced)
    1/4 cup

    green onion (scallion) (thinly sliced)
    2

    low-fat half-and-half
    1/4 cup

    part-skim shredded mozzarella cheese
    1/2 cup

    nonstick olive oil spray
    1

    frozen phyllo dough (at room temperature)
    8 (9×14-inch) sheets

  • Veggie Breakfast Wrap

    Veggie Breakfast Wrap

    How to Make Veggie Breakfast Wrap

    Packed with protein, antioxidants and fiber, this breakfast will sustain your energy and your hunger all morning. A light egg mixture featuring veggies you have on hand (such as spinach, mushrooms fresh herbs and scallions) is wrapped in a whole grain toasted tortilla and served with salsa. 


    10 min prep time


    8 min cook time


    4servings


    1/2 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. Add olive oil to the skillet over medium heat. Add mushrooms and sauté until nicely brown at edges (about 3 minutes), set aside.

    2. Beat eggs with egg whites or egg substitute in medium sized bowl, using a mixer or by hand, until blended.

    3. Stir in shredded spinach, and scallions. You could also add fresh or dried herbs such as basil or parsley for more flavor.

    4. Begin heating medium/large nonstick skillet over medium-low heat. Coat pan generously with cooking spray. 

    5. Pour in egg mixture and continue to scramble the mixture as it cooks using a spatula. When eggs are cooked to your liking, turn off the heat and stir in mushrooms.

    6. Spread half of the egg mixture down the center of each tortilla. top each with 1 tablespoon fresh salsa or other sauce of your choice. Then roll it up to make a wrap.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Fiber Focused
    Vegetarian
    Main Dish
    Cooking for 1 or 2
    Breakfast and Brunch
    Budget Friendly
    Quick & Easy
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/2 wrap


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      270mg

      12%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      9g

    • Potassium
      258mg
      5%

    Ingredients

    olive oil or other vegetable oil
    2 tsp

    sliced mushrooms
    1 cup

    eggs
    2

    egg white or egg substitute
    1/2 cup

    spinach or other greens
    1 cup, firmly packed

    chopped scallions or other onion
    2 tbsp

    nonstick cooking spray
    1

    whole wheat, low-carb flour tortillas, such as La Tortilla Factory
    2

    salsa
    2 tbsp

  • 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
    pinterestfacebooktwittermail

    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
    pinterestfacebooktwittermail

    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