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Tag: veggie rich

  • Zuppa di Ceci (Chickpea Soup)

    Zuppa di Ceci (Chickpea Soup)

    How to Make Zuppa di Ceci (Chickpea Soup)


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the olive oil over medium heat. Add the celery, onion, carrot, rosemary, and sage and sauté for about 8 minutes. Add the garlic and sauté for 2 minutes.
    2. Add the can of tomatoes to a large bowl. Crush the tomatoes with your clean hands, leaving the tomatoes slightly coarse. Add the tomatoes with the juices to the pan.
    3. Puree one can of the chickpeas in a food processor or blender with the 1/4 cup water until smooth but still thick. Add the pureed chickpeas and the other can of whole chickpeas to the pan. Add the basil, salt, and black pepper and bring the soup to boiling. Lower the heat and simmer, covered, for 15 minutes. Stir in the lemon juice and serve.
    Fiber Focused
    Veggie Rich
    Italian
    Gluten-Free
    Lunch
    Soup
    Vegan
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      5.5g

      7%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        8g

    • Protein
      8g

    • Potassium
      500mg
      11%

    Ingredients

    olive oil
    2 tbsp

    celery (diced)
    1 stalks

    onion(s) (diced)
    1

    carrot (peeled and diced)
    1

    fresh rosemary (minced)
    1 sprig

    fresh sage (finely chopped)
    6 leaves

    garlic (minced)
    4 clove

    canned whole tomatoes
    28 oz

    chickpeas (garbanzo beans) (drained and rinsed)
    30 oz

    water
    1/4 cup

    fresh basil (minced)
    4 tbsp

    salt
    1/2 tsp

    black pepper
    1/4 tsp

    lemon juice
    1 tbsp

  • Zucchini With Corn and Peppers

    Zucchini With Corn and Peppers

    How to Make Zucchini With Corn and Peppers

    This recipe featured in:

     


    25 min prep time


    12 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large skillet, heat the oil over medium heat. Add the onion and sauté for 5 minutes. Add the garlic and red and jalapeño peppers and sauté for 2 minutes.
    2. Add the zucchini and sauté for 3 to 4 minutes. Add the corn to the skillet and sauté for 2 to 4 minutes. Season with the salt and black pepper.
    Veggie Rich
    Mexican/Southwestern
    Vegetarian
    Vegan
    Sides
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      145mg

      6%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      2g

    • Potassium
      295mg
      6%

    Ingredients

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    ears corn (husked, silks removed, kernels sliced off cob (1 1/2 cups kernels))
    2 whole

    zucchini (thinly sliced)
    4

    jalapeño pepper (seeded and minced)
    1/2

    red bell pepper (cored, seeded, and diced)
    1

    garlic (minced)
    2 clove

    onion(s) (chopped)
    1

    olive oil
    1 1/2 tbsp

  • Zucchini Fries

    Zucchini Fries

    How to Make Zucchini Fries


    5 min prep time


    20 min cook time


    4servings


    6 fries

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oven to 425 F. Spray a large baking sheet with nonstick cooking spray. Cut the ends off of the zucchini and slice them in quarters lengthwise (so you have 8 long strips), then cut each strip into 3 shorter pieces.
    2. Beat the egg whites in a shallow bowl until they are frothy. In another shallow bowl, combine the panko, cornmeal, cheese, oregano, and basil. Dip each zucchini strip into the egg whites, then into the panko mixture. Place the zucchini strips on the baking sheet, spray the tops with nonstick cooking spray, and bake for 20 minutes, flipping once, until they are browned. Serve with marinara sauce.
    Veggie Rich
    Kid Friendly
    Italian
    Vegetarian
    Sides
    Appetizers
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    Nutrition facts

    4 Servings



    • Serving Size

      6 fries


    • Amount per serving



      Calories





      97

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      1mg

      <1%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      445mg
      9%

    Ingredients

    nonstick cooking spray
    1

    zucchini
    2

    egg whites
    2

    panko bread crumbs
    1/4 cup

    cornmeal
    1/4 cup

    Parmesan cheese (grated)
    1 tbsp

    dried oregano
    1 tsp

    dried basil
    1 tsp

    marinara
    3/4 cup

  • Winter Vegetable Potage With Pasta

    Winter Vegetable Potage With Pasta

    How to Make Winter Vegetable Potage With Pasta

    This cool-weather soup is the perfect, heart-healthy way to stay warm. The fiber from the veggies helps balance the pasta, to create a rich broth that’s the perfect side dish, lunch, or even a heart main dish for dinner.


    20 min (if cutting cabbage by hand) prep time


    60 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the olive oil over medium-high heat. Add the onions and sauté for 4 minutes. Add the carrots and fennel and season with the salt and black pepper. Sauté for 3 minutes. Add the garlic and sauté for 1 minute.
    2. Add the broth, cabbage, and rutabaga to the pan. Bring to boiling. Reduce the heat to low, cover, and simmer for 45 minutes to 1 hour. Add the pasta, raise the heat to medium, and cook for 7 minutes, or until the pasta is tender. Ladle the soup into bowls and garnish each bowl with the chives.
    Veggie Rich
    Comfort Food
    French
    Lunch
    One Pot
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      475mg

      21%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      4g

    • Potassium
      415mg
      9%

    Ingredients

    fresh chives (minced)
    2 tbsp

    elbow macaroni
    2/3 cup

    rutabaga (peeled and diced)
    1/2 cup

    cabbage (shredded)
    1 cup

    low sodium chicken broth
    5 cup

    garlic (minced)
    2 clove

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    fennel bulb (diced)
    1

    carrot(s) (peeled and diced)
    3

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • Winter Salad With Champagne Vinaigrette and Pomegranate

    Winter Salad With Champagne Vinaigrette and Pomegranate

    How to Make Winter Salad With Champagne Vinaigrette and Pomegranate


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the vinaigrette ingredients and set aside.
    2. For the salad, divide the greens among 6 serving plates. Sprinkle the greens with the pomegranate seeds, blue cheese, and pistachios. Drizzle with the vinaigrette.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    French
    Salads
    Vegetarian
    Salad Dressings & Condiments
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    pistachios (chopped)
    1 tbsp

    blue cheese
    2 tbsp

    pomegranate seeds
    1/2 cup

    salad greens
    6 cup

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    honey
    1 tsp

    fresh chives (minced)
    2 tsp

    lemon juice
    1 tbsp

    champagne vinegar
    2 tbsp

    walnut or olive oil
    1/4 cup

  • White Bean and Vegetable Soup With Farro

    White Bean and Vegetable Soup With Farro

    How to Make White Bean and Vegetable Soup With Farro


    25 min prep time


    45 min (not including the farro) cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 5 minutes. Add the garlic, Italian seasoning, smoked paprika, and cayenne pepper and sauté for 2 minutes.
    2. Add the carrots and yellow squash and sauté for 3 minutes. Pour in the broth and tomatoes and bring to boiling. Lower the heat and simmer for 30 minutes.
    3. Add the beans and simmer for 5 minutes. Drizzle in the lemon juice. Season with the salt and pepper.
    4. To serve, place a scant 1/4 cup of cooked farro in the bottom of each soup bowl. Ladle the soup over the farro. If desired, sprinkle with fresh parsley.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mediterranean
    Lunch
    Soup
    Dinner
    Main Dish
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      165

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      580mg

      25%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      515mg
      11%

    Ingredients

    cooked farro (Dry Packaged Foods)
    2 cup

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    lemon juice
    2 tbsp

    chickpeas (garbanzo beans) (drained)
    15 oz

    canned diced tomatoes
    15 oz

    low sodium chicken broth
    4 cup

    yellow squash (unpeeled and diced)
    2

    carrot(s) (peeled and sliced)
    2

    cayenne pepper
    1 pinch

    smoked paprika
    1/2 tsp

    Italian seasoning
    1 tsp

    garlic (minced)
    2 clove

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • Watermelon and Tomato Salad

    Watermelon and Tomato Salad

    How to Make Watermelon and Tomato Salad


    45 min prep time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, mix together the tomatoes, watermelon, basil, and red onion.

    2. In a small bowl, whisk together the olive oil, sherry vinegar, salt, pepper, and chili powder. Add the dressing to the tomato-watermelon mixture. Cover and refrigerate for 30 minutes.

    3. Before serving, top the salad with the chives. Pack in an airtight container for transport.

    4. If you’re not serving it right away, store this juicy salad in the refrigerator. It’s best enjoyed within 24 hours.

    CKD Non-Dialysis
    CKD Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Low Carb
    Salads
    Vegetarian
    Holidays & Entertaining
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        4g

    • Protein
      1g

    • Potassium
      230mg
      5%

    Ingredients

    fresh chives (minced)
    2 tbsp

    chili powder
    1/4 tsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    sherry vinegar
    1 1/2 tbsp

    olive oil
    2 tbsp

    red onion (thinly sliced)
    1/3 cup

    fresh basil (sliced)
    1/2 cup

    seedless watermelon (cut into 1/2-inch cubes)
    2 cup

    tomato(es) (chopped into 1/2 inch cubes)
    3 large

  • Turkish Carrot Salad

    Turkish Carrot Salad

    How to Make Turkish Carrot Salad

    This recipe featured in:

     


    45 min prep time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine all ingredients and cover. Refrigerate for 1/2 hour before serving. Bring the salad to room temperature and serve.
    Veggie Rich
    Low Sodium
    Mediterranean
    Vegetarian
    Sides
    Salads
    Lunch
    Holidays & Entertaining
    Foodie
    Quick & Easy
    No Cook
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      105

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        10g

    • Protein
      2g

    • Potassium
      265mg
      6%

    Ingredients

    black pepper
    1/4 tsp

    ground cinnamon
    1/4 tsp

    ground coriander
    1/4 tsp

    ground cumin
    1 tsp

    olive oil
    2 tbsp

    lemon juice
    3 tbsp

    dried currants
    1/4 cup

    slivered almonds (toasted)
    1/4 cup

    apple (unpeeled and coarsely grated)
    2 med

    carrot(s) (peeled and coarsely grated or cut into matchsticks)
    5

  • Two-Bean Stew

    Two-Bean Stew

    How to Make Two-Bean Stew

    The Two-Bean Stew is a delightful blend of chickpeas and cannellini beans, enriched with a medley of vegetables such as onions, celery, carrots, and leeks. This stew is seasoned with garlic, white wine, and diced tomatoes, which infuse it with a rich, aromatic flavor, while fresh oregano adds a touch of herbal freshness. A hint of lemon juice and zest brings a refreshing citrus twist, perfectly balancing the savory notes. 

    This stew is not only a feast for the taste buds but also a nutritious choice, packed with fiber and protein. It’s a versatile dish that fits well within Mediterranean and Italian culinary traditions, making it a fantastic option for a wholesome lunch or dinner. 


    20 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and celery and sauté for 4 minutes. Add the carrot and leek and sauté for 6 to 7 minutes, until the vegetables are soft. Add the garlic and sauté for 1 minute.

    2. Add the wine and cook for 3 to 4 minutes, until the wine evaporates. Add the tomatoes and lemon zest and cook for 1 minute. Pour in the broth and bring it to boiling. Lower the heat, cover, and simmer for 20 minutes, until the mixture has thickened.

    3. Add the beans and simmer, uncovered, for 5 minutes. Stir in the lemon juice, oregano, salt, and pepper and simmer for 1 minute.

    Veggie Rich
    Fiber Focused
    Mediterranean
    Kid Friendly
    Italian
    Comfort Food
    Soup
    Vegetarian
    One Pot
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.4g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      370mg

      16%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      7g

    • Potassium
      560mg
      12%

    Ingredients

    salt
    1/2 tsp

    fresh oregano
    1/3 cup

    cannellini beans (drained and rinsed)
    15 oz

    chickpeas (garbanzo beans) (drained and rinsed)
    15 oz

    chicken or vegetable broth
    1 1/2 cup

    lemon (juiced and zested)
    1

    diced tomatoes
    28 oz

    white wine
    1/2 cup

    garlic (minced)
    3 clove

    leeks (white part only, cleaned and chopped)
    1 stalks

    carrots (peeled and diced)
    1 med

    celery (chopped)
    2 stalks

    onion(s) (chopped)
    1 med

    olive oil
    1 tbsp

  • Tomato and Peach Salad

    Tomato and Peach Salad

    How to Make Tomato and Peach Salad

    This salad is perfect for late summer when peaches and tomatoes are at their peak.


    15 min prep time


    8servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine the peaches, tomatoes, cherry tomatoes, and red onion, and gently toss.
    2. In a small bowl or measuring cup, whisk together the vinegar, lemon juice, and honey. Slowly add the oil in a thin stream, whisking to emulsify. Add the salt and black pepper.
    3. Add the dressing to the peaches and tomatoes, and gently toss. Fold in the mint leaves. To serve, turn out the salad onto a large platter.
    Low Sodium
    Low Carb
    Veggie Rich
    Caribbean
    Latin American
    Mexican/Southwestern
    Mediterranean
    Salads
    Sides
    Vegetarian
    Foodie
    Holidays & Entertaining
    Lunch
    No Cook
    Quick & Easy
    Salad Dressings & Condiments
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    Nutrition facts

    8 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      1g

    • Potassium
      305mg
      6%

    Ingredients

    peaches (pitted and cut into thick wedges)
    3 med

    tomatoes (cut into large chunks)
    3

    cherry tomatoes (halved)
    1/2 pints

    red onion (thinly sliced)
    1/2

    sherry vinegar
    1 tbsp

    lemon juice
    1 tbsp

    honey
    1 tsp

    olive oil
    2 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fresh mint
    1/4 cup