The Super Diabetes Site

Tag: veggie rich

  • Vegan Open-Face Sloppy Joes

    Vegan Open-Face Sloppy Joes

    How to Make Vegan Open-Face Sloppy Joes

    Delight in the rich and savory flavors of these Vegan Meal Pattern Open-Face Sloppy Joes, made with a hearty mixture of plant-based protein, tomatoes, and a blend of smoky spices. Topped on a whole wheat bun and garnished with fresh veggies, this dish is both comforting and packed with plant-based goodness. Perfect for a quick and satisfying meal any day of the week.


    10 min prep time


    15 min cook time


    4servings


    ½ bun and 1 cup of filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large skillet over medium heat. Add oil, onion, garlic, carrot, and bell pepper. Cook, stirring occasionally, until softened, 4–5 minutes.

    2. Add the plant-based ground and continue to cook, breaking it apart with a spatula, until crumbly and browned, 6–7 minutes.

    3. Add broth, tomato sauce, coconut aminos, chili powder, and smoked paprika to the skillet. Stir to combine until heated through and the sauce thickens, 2–3 minutes.

    4. Split the buns apart and divide between plates. Top with 1 cup of filling per half bun.

    Veggie Rich
    Kid Friendly
    American
    Vegetarian
    Vegan
    Sandwiches
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      ½ bun and 1 cup of filling


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        2g

        4%

    • Protein
      10g

    • Potassium
      359mg
      8%

    Ingredients

    olive oil
    1 tbsp

    yellow onion (diced)
    1/2 small

    garlic (minced)
    1 clove

    carrots (small diced)
    1 med

    green bell pepper (small diced)
    1/2 whole

    plant-based ground beef (lower saturated fat)
    12 oz

    low sodium vegetable broth
    1 cup

    tomato sauce (no salt added)
    8 oz

    coconut aminos
    1 tbsp

    chili powder
    1/2 tsp

    smoked paprika
    1/2 tsp

    whole wheat hamburger buns (split)
    2 whole

  • Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    How to Make Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    Bring a taste of summer to your table with these tasty dishes that fit the Very-Low-Carbohydrate Meal Pattern. This dish is a perfect blend of sweet, spicy, and creamy flavors, making it a delightful meal for any occasion.


    15 min prep time


    20 min cook time


    4servings


    6oz chicken, ½ cup peach/peppers, 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Pat the chicken thighs dry with paper towels. Season both sides with pepper.

    3. Heat a large ovenproof skillet over medium-high heat. Add olive oil and swirl to coat. Place the chicken in the skillet and sear on one side until golden brown, about 5–6 minutes. Flip the chicken, then remove the skillet from heat.

    4. Arrange the peach slices and diced jalapeños around the chicken in the skillet.

    5. Drizzle with lemon juice, zest, and sugar-free syrup. Transfer the skillet to the oven and bake for 15–18 minutes, or until the chicken is fully cooked (165 degrees F internal temperature).

    6. Meanwhile, in a medium bowl, whisk together minced garlic, mayonnaise, apple cider vinegar, Dijon mustard, and dried basil.

    7. Add sliced artichoke hearts and avocado to the bowl with the dressing. Toss gently to coat. Add spring mix and toss again to combine.

    8. Divide the salad among plates. Top with roasted chicken and caramelized peaches.

    Veggie Rich
    Caribbean
    Salad Dressings & Condiments
    Salads
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      6oz chicken, ½ cup peach/peppers, 2 cups salad


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

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

        0%

    • Protein
      39g

    • Potassium
      203mg
      4%

    Ingredients

    boneless skinless chicken thighs
    1 1/2 lbs

    black pepper
    1/2 tsp

    olive oil
    2 tsp

    peaches (halved, pitted, and sliced)
    2 small

    jalapeño pepper (seeded and finely diced)
    2 whole

    lemon (zested and juiced)
    1 whole

    sugar-free maple-type syrup
    1 tbsp

    garlic (minced)
    1 clove

    Plain Nonfat Greek yogurt
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    Dijon Mustard
    1 tsp

    dried basil
    1 tsp

    marinated artichoke hearts (drained and sliced)
    4 oz

    avocado (halved, pitted, and sliced)
    1/2 whole

    spring mix salad
    5 oz

  • Spiced Ginger Carrot Soup

    Spiced Ginger Carrot Soup

    How to Make Spiced Ginger Carrot Soup

    This flavorful Spiced Ginger Carrot soup is a culinary journey that transcends borders, drawing inspiration from global kitchens. With a touch of spice and a hint of warming ginger, it’s the perfect balance of savory and sweet. This diabetes-friendly recipe would pair well with a creamy salad, like the Brussels Sprout Salad with Avocado, Artichokes, & Creamy Honey Mustard Dressing.


    15 min prep time


    20 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, 4–5 minutes.

    2. Add the minced garlic and freshly grated ginger. Sauté for about 1–2 minutes until fragrant. Stir in the coriander and turmeric. Cook for another minute to toast the spices.

    3. Add the chopped carrots to the pot and sauté for a few minutes, coating them with the aromatic spices.

    4. Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover the pot and let the carrots cook until they are tender.

    5. Once the carrots are cooked, use an immersion blender to pureé the soup until smooth.
      Alternatively, carefully transfer the soup to a blender and blend until smooth, then return it to the pot.

    6. Stir in the coconut milk and season the soup with salt and pepper to taste.

    7. Let the soup simmer for a few more minutes to heat through.

    8. Serve the spiced ginger carrot soup hot, garnished with chopped fresh cilantro.

    Veggie Rich
    Low Carb
    Caribbean
    Asian
    Soup
    Vegetarian
    Vegan
    Holidays & Entertaining
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      231mg
      5%

    Ingredients

    carrots (peeled and chopped)
    1 lbs

    onion(s) (chopped)
    1 whole

    garlic (minced)
    2 clove

    olive oil
    2 tbsp

    fresh ginger (grated)
    2 tbsp

    ground coriander
    1 tsp

    ground turmeric
    1/4 tsp

    salt
    1/4 tsp

    low sodium vegetable broth
    4 cup

    lite coconut milk (unsweetened)
    1 cup

    fresh cilantro (for garnish)
    1

  • Crumbled Tofu Taco Lettuce Wraps

    Crumbled Tofu Taco Lettuce Wraps

    How to Make Crumbled Tofu Taco Lettuce Wraps

    Delight in the vibrant and flavorful Crumbled Tofu Taco Lettuce Wraps, a fresh twist on a classic that fits the Vegan Meal Pattern. Crumbled tofu is seasoned with zesty taco spices and wrapped in crisp lettuce leaves, topped with fresh veggies. It’s a light and tasty low-carb meal that’s perfect for any time of the day.


    7 min prep time


    12 min cook time


    4servings


    3 lettuce wraps, 3/4 cup filling

    Print Recipe >

    Step-By-Step Instructions:

    1. Zest and juice lime into a small bowl and set aside.

    2. Preheat a skillet over medium-high heat. Once the skillet is hot, add oil and swirl to coat the bottom. Add the onion and cook, stirring often, until soft and golden, 2–3 minutes.

    3. Crumble the tofu with your fingers into the skillet. Add lime mixture, bell pepper, chili powder, cumin, oregano, garlic powder, onion powder, salt, and pepper. Stir to combine. 

    4. Cook, stirring often, until tofu turns golden brown and veggies soften, 8–10 minutes.

    5. Separate the lettuce into leaves. Pile leaves in stacks of two per wrap onto plates. Fill each wrap with tofu, salsa, and cilantro.

    Veggie Rich
    Mexican/Southwestern
    Vegetarian
    Vegan
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      3 lettuce wraps, 3/4 cup filling


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      13g

    • Potassium
      226mg
      5%

    Ingredients

    lime
    1 whole

    yellow onion (diced)
    1/2 cup

    extra firm tofu (drained and pressed)
    14 oz

    red bell pepper (small diced)
    1 whole

    yellow bell pepper (small diced)
    1 small

    chili powder
    1 tbsp

    cumin
    1/2 tsp

    dried oregano
    1/2 tsp

    garlic powder
    1/2 tsp

    onion powder
    1/2 tsp

    Kosher Salt
    1/2 tsp

    black pepper
    1/4 tsp

    butter lettuce (leaves removed)
    1 head

    salsa
    1/2 cup

    fresh cilantro (chopped)
    1/4 cup

  • Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    How to Make Turkey Stuffed Portobello Mushrooms with Feta, Spinach & Pecan Salad

    Indulge in the rich flavors of the season with our diabetes-friendly stuffed mushrooms paired with a refreshing salad. This Very-Low-Carbohydrate Meal Pattern dish is delicious and packed with nutrients, making it a perfect choice for a healthy meal.


    10 min prep time


    30 min cook time


    4servings


    1 stuffed mushroom, 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Line a baking sheet with parchment paper.

    2. Remove the stems and scrape out the gills from the portobello mushroom caps. Lightly spray the caps with olive oil and place them on the baking sheet, open side up.

    3. Heat a non-stick skillet over medium heat. Add the ground turkey and diced onion. Cook, breaking up the turkey, until no longer pink (about 5–6 minutes). Add the minced garlic and cook for 1 additional minute.

    4. Stir in the diced tomatoes, oregano, smoked paprika, salt, and pepper. Mix well and cook for another 3–4 minutes.

    5. Divide the turkey mixture evenly among the mushroom caps. Bake for 15–20 minutes, or until the mushrooms are tender and the filling is heated through.

    6. In a large bowl, combine the baby spinach, crumbled feta, toasted pecans, cucumber, and cherry tomatoes.

    7. In a small bowl, whisk together the balsamic vinegar, olive oil, and Dijon mustard. Drizzle the dressing over the salad and toss to coat evenly.

    8. Serve one stuffed mushroom cap with salad on the side.

    Veggie Rich
    Low Carb
    Mediterranean
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 stuffed mushroom, 2 cups salad


    • Amount per serving



      Calories





      320

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      18g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      34g

    • Potassium
      1285mg
      27%

    Ingredients

    Portobello mushrooms (caps only)
    4 large

    lean ground turkey (99% lean)
    1 lbs

    onion(s) (finely diced)
    1 small

    garlic (minced)
    2 clove

    diced tomatoes (no salt added, drained if canned)
    7 1/2 oz

    dried oregano
    1/2 tsp

    smoked paprika
    1/2 tsp

    black pepper
    1/4 tsp

    olive oil spray
    1 whole

    baby spinach
    5 oz

    reduced-fat feta cheese (crumbled)
    1/4 cup

    pecans (chopped)
    1/4 cup

    English cucumber(s) (thinly sliced)
    1/2 whole

    cherry tomatoes (halved)
    1 cup

    balsamic vinegar
    2 tbsp

    olive oil
    1 tbsp

    Dijon Mustard
    1 tsp

  • Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    How to Make Green Goddess Salad with Smoked Salmon & Everything Bagel Seasoning

    Indulge in the fresh and zesty flavors of a green goddess salad topped with rich smoked salmon and a sprinkle of everything bagel seasoning for a crunchy twist. This salad fits the Low-Carbohydrate Meal Pattern and combines crisp romaine, creamy avocado, and tangy herbs, all drizzled with a light and flavorful dressing. 


    15 min prep time


    4servings


    4 cups salad, 2 Tbsp dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. In a blender or food processor, combine Greek yogurt, parsley, chives, basil, lemon juice, garlic, olive oil, and Dijon mustard. Blend until smooth and set aside

    2. In a large salad bowl, layer romaine lettuce, baby spinach, cucumber, cherry tomatoes, radishes, and red onion.

    3. Arrange smoked salmon, hard-boiled eggs, and diced avocado on top.

    4. Evenly sprinkle everything bagel seasoning over the salad.

    5. Drizzle the dressing over the salad just before serving.

    Veggie Rich
    Low Carb
    American
    Salad Dressings & Condiments
    Salads
    No Cook
    Gluten-Free
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 cups salad, 2 Tbsp dressing


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      145mg

      48%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        5g

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

        0%

    • Protein
      17g

    • Potassium
      668mg
      14%

    Ingredients

    Plain Nonfat Greek yogurt
    1/4 cup

    fresh parsley (chopped)
    4 tbsp

    fresh chives (chopped)
    4 tbsp

    fresh basil leaves
    4 tbsp

    lemon juice
    2 tbsp

    garlic (minced)
    2 clove

    olive oil
    2 tsp

    Dijon Mustard
    1 tsp

    romaine lettuce (chopped)
    8 cup

    baby spinach
    2 1/2 oz

    cucumber(s) (thinly sliced)
    1 whole

    cherry tomatoes (halved)
    1 cup

    radish (thinly sliced)
    8 oz

    red onion (thinly sliced)
    1/2 small

    smoked salmon (sliced into strips)
    4 oz

    hard-boiled egg (quartered)
    3 large

    avocado (diced)
    1/2 cup

    everything bagel seasoning
    1 tsp

  • White Bean Veggie Chili

    White Bean Veggie Chili

    How to Make White Bean Veggie Chili

    Enjoy the hearty and comforting flavors of this Vegan Meal Pattern White Bean Veggie Chili, a delicious blend of white beans, bell peppers, zucchini, and a mix of warming spices. This vegetarian chili is both satisfying and healthy, perfect for a cozy dinner.


    5 min prep time


    37 min cook time


    4servings


    1 ½ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat a large pot over medium heat.

    2. Once the pot is hot, add oil and swirl to coat the bottom. Add garlic, veggies, and spices and cook, stirring occasionally, until softened, 7–8 minutes.

    3. Add beans, broth, and tomatoes to the pot. Stir to combine the chili and bring to a boil over high heat.

    4. Once boiling, reduce heat to medium and simmer, stirring occasionally, until veggies and beans are soft, about 30 minutes.

    5. To serve, divide chili between bowls and top with parsley.

    Veggie Rich
    Kid Friendly
    Comfort Food
    American
    Soup
    Vegetarian
    Vegan
    Main Dish
    Budget Friendly
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 ½ cups


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      46g

      17%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        6g
      • Added Sugars
        0g

        0%

    • Protein
      13g

    • Potassium
      859mg
      18%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    1 tsp

    carrots (small diced)
    2 med

    celery (small diced)
    1/4 cup

    green bell pepper (small diced)
    1 whole

    jalapeño pepper (minced)
    1 whole

    yellow onion (small diced)
    1/2 med

    chili powder
    1 tsp

    smoked paprika
    1/2 tsp

    cannellini beans (reduced sodium, drained and rinsed)
    2 (15 oz) cans

    low sodium vegetable broth
    3 cup

    canned diced tomatoes (no salt added)
    14 1/2 oz

    Italian parsley (chopped)
    1 tbsp

  • Zesty Broccolini and Garlic

    Zesty Broccolini and Garlic

    How to Make Zesty Broccolini and Garlic

    Broccolini is similar in taste and texture to broccoli, but with longer, thinner stalks, and small florets. This simple, flavorful recipe is a quick and easy way to prepare broccolini. You can prepare it in the time it takes to cook your main entree. If you can’t find broccolini, you can easily use broccoli instead.


    5 min prep time


    10 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil over medium-low heat. Add the garlic and sauté for about 5 to 6 minutes, or just until the garlic starts to brown.

    2. Add in the broccolini, broth, crushed red pepper, salt, and black pepper. Cover the pan, and let it steam on medium-high heat until the broccolini turns bright green and is tender, about 5 to 6 minutes.

    3. Add in the lemon juice and zest, and serve immediately.

    4. *Nutrition facts do not include added salt.

    Low Sodium
    Veggie Rich
    Low Carb
    American
    Vegetarian
    Vegan
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      1.5g

      2%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      55mg

      2%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      4g

    • Potassium
      320mg
      7%

    Ingredients

    olive oil
    1 tbsp

    garlic (thinly sliced)
    4 clove

    broccolini (stems trimmed)
    2 lbs

    low sodium vegetable broth
    1/4 cup

    crushed red pepper flakes
    1 pinch

    salt and pepper to taste
    1 whole

    Juice of Lemon
    1 1/2 tbsp

    fresh lemon zest
    2 tsp

  • Greek Vegetable Pita Pizzas

    Greek Vegetable Pita Pizzas

    How to Make Greek Vegetable Pita Pizzas

    A tasty blend of Mediterranean and pizza come together in this Greek vegetable pita pizza! Packed with nutrient-rich vegetables like red peppers, olives, shallots, and artichokes, this quick and easy recipe comes together in under 15 minutes! 


    5 min prep time


    15 min cook time


    8servings


    1/2 individual pizza

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Top pita bread with sauce, olives, peppers, artichokes, shallot, and Italian cheese.

    3. Bake in the oven until the cheese melts and the pita is crispy, 7–8 minutes.

    4. Remove from the oven and top with feta and fresh basil.

    Veggie Rich
    Mediterranean
    Vegetarian
    Sandwiches
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 individual pizza


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        3g

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

        0%

    • Protein
      6g

    • Potassium
      232mg
      5%

    Ingredients

    whole wheat pita (4-inch diameter)
    4 small

    jarred low-sodium pizza sauce
    1 cup

    reduced-fat Italian shredded cheese
    1/4 cup

    Kalamata olives (sliced)
    1/4 cup

    roasted red peppers (sliced thin)
    1/4 cup

    marinated artichoke hearts (chopped)
    1/4 cup

    shallots (thinly sliced)
    1

    reduced-fat feta cheese (crumbled)
    2 oz

    fresh basil (julienned)
    1/2 cup

  • Vegetarian Pakistani Korma

    Vegetarian Pakistani Korma

    How to Make Vegetarian Pakistani Korma

    Korma originated in India but versions of this dish have expanded across South Asia. This Pakistani version is bolder in flavor and can be included in a vegetarian, low-carb, or low-fat eating pattern. If you serve the dish with a side of brown rice or whole grain roti, this dish fits nicely in a Mediterranean eating pattern, too. 


    5 min prep time


    25 min cook time


    4servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat olive oil in a pot. Sauté onions, garlic, and ginger until fragrant.  

    2. Add coriander, turmeric, chili powder, and garam masala. Stir for 1 minute.

    3. Add cauliflower, carrots, and peas. Cook for 5 minutes.

    4. Stir in yogurt and vegetable broth. Simmer for 10–15 minutes until vegetables are tender. 

    5. Optional step: Serve with 1/2 cup cooked brown rice or whole grain roti. The grams of carbohydrate will need to be added to the total carbs of the meal. 

    Veggie Rich
    Low Carb
    Indian
    Vegetarian
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      410mg

      18%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g
      • Added Sugars
        1g

        2%

    • Protein
      3g

    • Potassium
      323mg
      7%

    Ingredients

    olive oil
    1 tbsp

    cauliflower florets
    1 cup

    carrots (diced)
    1 cup

    peas
    1/2 cup

    yellow onion (diced)
    1 small

    garlic (minced)
    2 clove

    fresh ginger (minched)
    1-inch piece

    plain low-fat yogurt 
    1/2 cup

    low sodium vegetable broth
    1 cup

    ground coriander
    1 tsp

    turmeric
    1/2 tsp

    red chili powder
    1/4 tsp

    garam masala
    1/4 tsp

    Kosher Salt (or to taste)
    1/2 tsp