The Super Diabetes Site

Tag: vegetarian

  • 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

  • Simple Roasted Cauliflower

    Simple Roasted Cauliflower

    How to Make Simple Roasted Cauliflower


    5 min prep time


    25 min cook time


    9servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 450° F.

    2. In a large bowl, toss cauliflower with rosemary, olive oil, salt, and pepper. Spread seasoned cauliflower on a large baking sheet (use two sheets if they are crowded on one).

    3. Roast for 15 minutes; remove from oven and stir. 

    4. Continue roasting for 10 minutes or until cauliflower is tender and lightly browned.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    American
    Easy Pantry Recipes
    Vegetarian
    Vegan
    Sides
    Gluten-Free
    Budget Friendly
    Quick & Easy
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    Nutrition facts

    9 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      40

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      216mg
      5%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    olive oil
    1 1/2 tbsp

    fresh rosemary (chopped)
    1 tbsp (or 1 tsp dried rosemary)

    cauliflower florets
    6 cup

  • Berry Crisp

    Berry Crisp

    How to Make Berry Crisp

    This delicious and mouth-watering dessert is full of antioxidant rich berries, vitamin C and fiber from the oatmeal.


    15 min prep time


    55 min cook time


    8servings


    1 wedge (1/8 of recipe)

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 350 degrees F. Spray a 9-inch pie pan with cooking spray.

    2. In a medium bowl combine the berries, lemon zest, lemon juice, 2 Tbsps. Splenda® Sugar blend, corn starch and cinnamon. Mix well and pour into pie pan.

    3. In another medium bowl, combine the oats, remaining 1 tbsp Splenda sugar blend, brown sugar blend, pecans, and margarine. Work the margarine into the dry ingredients with your hands until it is crumbly.

    4. Sprinkle the crisp topping mixture evenly over the berries. Bake for 55 minutes or until the top is brown and the fruit is bubbly. Serve warm.

    CKD Dialysis
    Kidney-Friendly
    Kid Friendly
    Comfort Food
    American
    Vegetarian
    Holidays & Entertaining
    Dessert
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 wedge (1/8 of recipe)


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      177mg
      4%

    Ingredients

    nonstick cooking spray
    1

    strawberries (sliced)
    1 lbs

    blueberries
    1 pints

    lemon juice (2 tbsp. juice, 1 tsp. zest)
    1 whole

    low-calorie sugar substitute (divided use)
    3 tbsp

    Cornstarch
    1 1/2 tbsp

    ground cinnamon
    1 tsp

    old-fashioned rolled oats
    1 cup

    brown sugar substitute
    3 tbsp

    pecans (chopped)
    1/2 cup

    trans-fat-free margarine (diced)
    4 tbsp

  • 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

  • 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

  • Moscow Mule Mocktail

    Moscow Mule Mocktail

    How to Make Moscow Mule Mocktail

    This classic recipe drink is refreshing and perfect for the winter. Best of all, this three-ingredient recipe has zero grams of added sugar, thanks to Splenda Stevia! 


    5 min prep time


    1serving


    1 (8-ounce) drink

    Print Recipe >

    Step-By-Step Instructions:

    1. Add  lime juice, ginger beer, and Splenda Stevia Liquid Sweetener to an ice-filled Moscow mule mug. Stir to combine.

    2. Garnish with fresh mint if desired.

    Low Carb
    Vegetarian
    Vegan
    Holidays & Entertaining
    Beverages
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    Nutrition facts

    1 Serving



    • Serving Size

      1 (8-ounce) drink


    • Amount per serving



      Calories





      10

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        0g

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

        0%

    • Protein
      0g

    Ingredients

    lime juice
    1 oz

    Splenda® Liquid Stevia Sweetener
    1/2 tsp

    no sugar added ginger beer
    7 oz

  • Vegan Cinnamon Apples

    Vegan Cinnamon Apples

    How to Make Vegan Cinnamon Apples

    Look no further for the perfect apple recipe! Savor the simple magic of autumn in every bite with these tender apple slices bathed in a dairy-free, rich, spiced caramel sauce. The subtle sweetness of Splenda Stevia balances perfectly with the warm embrace of cinnamon and cloves, making this snack perfect for a chilly evening or as a delightful topping for your favorite vegan treats. 


    10 min prep time


    30 min cook time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cut  apples into wedges, removing the core. Slice the wedges so they are ¼-inch thick. 

    2. Add the apples to a large skillet with ½ cup water. Cover and cook over medium to medium-high heat for 10 minutes, until the apples become slightly soft. Stir occasionally.

    3. Add salt and half of the vegan buttery spread to the skillet. Stir until all the apple chunks are coated. Continue to cook until they get slightly browned and to your desired level of softness.

    4. Stir in the rest of the spread, sweetener, cinnamon, cloves, and vanilla.

    5. Stir to coat the apples in all the spices. Remove from heat and serve!

    Comfort Food
    American
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Dessert
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      3.5g

      4%

    • Cholesterol
      0mg

      0%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      0g

    • Potassium
      4mg
      <1%

    Ingredients

    apple
    5 med

    water
    1/2 cup

    sea salt
    1/2 tsp

    vegan buttery spread
    2 tbsp

    Splenda® Stevia Sweetener Jar
    1 tbsp

    ground cinnamon
    1 1/2 tsp

    ground cloves
    1/2 tsp

    vanilla extract
    1/2 tsp

  • Basil Tomatoes

    Basil Tomatoes

    How to Make Basil Tomatoes

    Tomatoes are in season from May through October. Enjoy fresh tomatoes during that time and try out this simple recipe. The basil adds an excellent flavor to the fresh tomatoes.


    5 min prep time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix ingredients and let set at room temperature for at least 1 hour.

    2. Serve plain or on a lettuce leaf

    Veggie Rich
    Low Sodium
    Low Carb
    Vegetarian
    Vegan
    Sides
    No Cook
    Gluten-Free
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      15

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      0mg

      0%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      154mg
      3%

    Ingredients

    garlic (chopped)
    1 tsp

    basil (dried)
    1 tsp

    medium tomatoes (diced or sliced (about 2 cups))
    2

    salt (optional)
    1/2 tsp

    black pepper
    1/8 tsp

  • Grilled Summer Veggies with Herb Dressing

    Grilled Summer Veggies with Herb Dressing

    How to Make Grilled Summer Veggies with Herb Dressing

    Grilled Summer Veggies with Herb Dressing is a delightful and healthy side dish perfect for summer. This recipe features fresh zucchinis, red and yellow bell peppers, red onion rings, and cherry tomatoes, all tossed in olive oil and seasoned with salt and black pepper. The veggies are grilled to perfection, giving them a tender texture and beautiful grill marks. 

    The dish is complemented by a flavorful herb dressing made with extra virgin olive oil, balsamic vinegar, minced garlic, fresh basil, parsley, thyme, salt, and black pepper. It’s a great option for people with diabetes and is both vegetarian and vegan-friendly.


    15 min prep time


    10 min cook time


    6servings


    1 cup and 1 tbsp dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the grill to medium-high heat.

    2. In a large bowl, toss sliced zucchinis, red and yellow bell peppers, red onion rings, and halved cherry tomatoes with olive oil. Season with salt and 1/2 tsp black pepper.

    3. Grill the veggies for about 10 minutes or until they are tender and have grill marks, turning occasionally.

    4. Remove the grilled veggies from the heat.

    5. To make the dressing: In a small bowl, whisk together extra virgin olive oil, balsamic vinegar, minced garlic, chopped fresh basil, chopped fresh parsley, fresh thyme leaves, salt, and 1/4 tsp black pepper.

    6. Arrange the grilled veggies on a serving platter. Serve the dressing on the side.

    Veggie Rich
    Low Carb
    Mediterranean
    Grilling
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Gluten-Free
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup and 1 tbsp dressing


    • Amount per serving



      Calories





      153

    • % Daily value*

    • Total Fat
      13.7g

      18%

      • Saturated Fat
        1.9g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      1g

    • Potassium
      167mg
      4%

    Ingredients

    zucchini (sliced)
    2 med

    red bell pepper (sliced)
    1 med

    yellow bell pepper (sliced)
    1 med

    red onion (sliced into rings)
    1 med

    cherry tomatoes (halved)
    1 cup

    olive oil
    2 tbsp

    salt
    1/4 tsp

    black pepper (divided use)
    3/4 tsp

    Extra Virgin Olive Oil (for the dressing)
    1/4 cup

    balsamic vinegar (for the dressing)
    2 tbsp

    garlic (minced, for the dressing)
    1 clove

    fresh basil (chopped, for the dressing)
    1 tbsp

    fresh parsley (chopped, for the dressing)
    1 tbsp

    fresh thyme (for the dressing)
    1 tsp

    salt (for the dressing)
    1/4 tsp