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Tag: veggie rich

  • Sweet Potato Masala

    Sweet Potato Masala

    How to Make Sweet Potato Masala

    This recipe featured in:

     


    15 min prep time


    35 min cook time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 F. Add the sweet potatoes to a bowl. In a small bowl, mix together the garam masala, cayenne pepper, salt, and black pepper. Sprinkle the spice mixture over the sweet potatoes.

    2. Add the olive oil to the bowl and toss to coat. Line a baking sheet with parchment paper. Spread the sweet potatoes in a single layer on the baking sheet. Roast the sweet potatoes for 35 minutes, until golden brown.

    Kidney-Friendly
    Veggie Rich
    Low Sodium
    Low Carb
    CKD Dialysis
    CKD Non-Dialysis
    Indian
    Vegetarian
    Vegan
    Sides
    Holidays & Entertaining
    Foodie
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      60

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

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

        0%

    • Protein
      1g

    • Potassium
      138mg
      3%

    Ingredients

    Parchment Paper
    1

    olive oil
    2 tbsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    cayenne pepper
    1/4 tsp

    garam masala
    2 tsp

    sweet potatoes (peeled and cut into 1/2-inch cubes)
    2

  • Sugar Snap Pea and Soba Salad

    Sugar Snap Pea and Soba Salad

    How to Make Sugar Snap Pea and Soba Salad

    This recipe featured in:

     


    20 min prep time


    5 min cook time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a 6-quart pot of water to boiling. Add the soba noodles and cook for 5 minutes. In the last 20 seconds of cooking, add the sugar snap peas. Drain and rinse the noodle-pea mixture in cool water. Drain again.
    2. Place the noodles and peas in a large bowl. Add the carrots, pepper, and shallots.
    3. Whisk together the dressing ingredients and add to the noodles. Top the salad with cilantro to serve.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Asian
    Vegetarian
    Foodie
    Holidays & Entertaining
    Lunch
    Quick & Easy
    Salads
    Sides
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      100

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      150mg

      7%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      135mg
      3%

    Ingredients

    fresh cilantro (minced)
    1/4 cup

    crushed red pepper flakes
    1 pinch

    toasted sesame oil
    1 tsp

    lime (juiced)
    1/2

    dry sherry
    1 tbsp

    lower sodium soy sauce
    2 tbsp

    shallots (minced)
    2 tbsp

    red bell pepper (diced)
    1

    carrot(s) (peeled and julienned)
    2

    sugar snap peas (trimmed and cut diagonally in half)
    3 cup

    soba noodles
    8 oz

    peanut oil
    2 tbsp

  • Southwestern Coleslaw

    Southwestern Coleslaw

    How to Make Southwestern Coleslaw

    This recipe featured in:

     


    25 min prep time


    10servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large salad bowl, combine the cabbage, carrots, red pepper, scallions, and jalapeño pepper and toss well.
    2. In a small bowl, whisk together the vinegar, lime juice, honey, and chipotle seasoning. Add the olive oil in a thin stream, whisking to emulsify. Pour the dressing on the cabbage mixture and mix well. Garnish the coleslaw with the toasted pecans.
    Veggie Rich
    Low Sodium
    Low Carb
    Mexican/Southwestern
    Vegetarian
    Holidays & Entertaining
    Quick & Easy
    Salad Dressings & Condiments
    Salads
    Sides
    No Cook
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    Nutrition facts

    10 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      2g

    • Potassium
      265mg
      6%

    Ingredients

    pecans
    1/2 cup

    olive oil
    1/3 cup

    salt-free chipotle seasoning
    2 tsp

    honey
    1 tbsp

    fresh lime juice
    1 tbsp

    Apple Cider Vinegar
    1/4 cup

    jalapeño pepper (minced)
    1

    green onion (scallion) (minced)
    3

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

    carrot(s) (peeled and grated)
    3

    head green cabbage (outer leaves removed, shredded)
    1

  • Smoky White Beans and Spinach

    Smoky White Beans and Spinach

    How to Make Smoky White Beans and Spinach

    This recipe featured in:

     


    15 min prep time


    20 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large saucepan over medium heat. Add the onion and sauté for 5 to 6 minutes. Add the garlic and smoked paprika and sauté for 1 minute.
    2. Add the white wine and cook for 2 minutes. Add the tomatoes and cook for 5 to 6 minutes. Add the beans and cook for 5 minutes. Add the spinach and cook until it is wilted. Stir in the balsamic vinegar and pepper and serve.
    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Sides
    Vegetarian
    Dinner
    Holidays & Entertaining
    Lunch
    Main Dish
    One Pot
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        4g

    • Protein
      6g

    • Potassium
      650mg
      14%

    Ingredients

    black pepper
    1/4 tsp

    balsamic vinegar
    1 tbsp

    spinach (stems removed)
    10 oz

    cannellini beans (drained and rinsed)
    15 oz

    fire-roasted tomatoes
    15 oz

    white wine
    1/2 cup

    smoked paprika
    1 1/2 tsp

    garlic (minced)
    3 clove

    onion(s) (diced)
    1

    olive oil
    2 tsp

  • Smoky Mushrooms

    Smoky Mushrooms

    How to Make Smoky Mushrooms

    This recipe featured in:

     


    15 min prep time


    45 min cook time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 350 F. Line two baking sheets with parchment paper; set aside.
    2. Trim the stems of the white or cremini mushrooms. If you’re using shiitake mushrooms, remove and discard the entire stem. Slice the mushrooms into 3/8-inch-thick pieces. Add the mushrooms to a bowl. Add the remaining ingredients and toss well. The mixture will look dry.
    3. Spread the mushrooms in a single layer on each sheet. Roast for 10 minutes. Flip the mushroom slices and roast for 10 minutes more.
    4. Increase the heat to 375 F and roast for 15 minutes. Flip the mushroom slices again and continue to roast for 10 minutes more. Serve as a side dish, or add to sandwiches, omelets, and soups.
    Veggie Rich
    Low Carb
    Mexican/Southwestern
    Vegetarian
    Sides
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      110

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      4g

    • Potassium
      420mg
      9%

    Ingredients

    salt
    1/2 tsp

    toasted sesame oil
    1 tbsp

    liquid smoke
    1 1/2 tbsp

    olive oil
    2 1/2 tbsp

    white (button) mushrooms
    1 1/2 lbs

    Parchment Paper
    1

  • Seasonal Heirloom Tomato Salad

    Seasonal Heirloom Tomato Salad

    How to Make Seasonal Heirloom Tomato Salad


    10 min prep time


    4servings


    10 tomato slices

    Print Recipe >

    Step-By-Step Instructions:

    1. Arrange the tomatoes on a platter in an overlapping style. Scatter the onion on top of the tomatoes.

    2. In a small bowl or liquid measuring cup, whisk the vinegar and oil. Drizzle the vinaigrette over the tomatoes. Sprinkle with the salt, pepper, and basil, and serve.

    Veggie Rich
    Low Carb
    Italian
    Salads
    Vegetarian
    Sides
    No Cook
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      10 tomato slices


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      165mg

      7%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        7g

    • Protein
      2g

    • Potassium
      470mg
      10%

    Ingredients

    fresh basil (thinly sliced)
    1/4 cup

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    olive oil
    1 1/2 tsp

    balsamic vinegar
    2 tbsp

    red onion (thinly sliced)
    1/2 whole

    tomato(es) (thinly sliced (about 10-12 slices each))
    4 med

  • Sauteed Baby Spinach With Currants and Pine Nuts

    Sauteed Baby Spinach With Currants and Pine Nuts

    How to Make Sauteed Baby Spinach With Currants and Pine Nuts

    This recipe featured in:

     


    8 min prep time


    8 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in an extra-large skillet over medium heat. Add the garlic and sauté until it begins to lightly brown, about 2 minutes. Transfer the garlic to a small dish and set aside.
    2. Add the spinach to the skillet, one large handful at a time. Cook and toss with tongs until all of the spinach is just wilted, about 4 minutes. Add the lemon juice and currants, and toss to combine, about 30 seconds. Remove from the heat and sprinkle with the salt and, if using, pepper.
    3. Using tongs, transfer the spinach to a serving bowl or platter. Top with the reserved garlic slices and the pine nuts, and serve with the lemon wedges.
    Veggie Rich
    Low Carb
    Vegan
    Vegetarian
    Foodie
    Holidays & Entertaining
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      80

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      230mg

      10%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      3g

    • Potassium
      595mg
      13%

    Ingredients

    pine nuts (pan-toasted)
    1 tbsp

    black pepper (optional)
    1/4 tsp

    salt
    1/4 tsp

    raisins or currants
    1 tbsp

    lemon (1/2 juiced, 1/2 cut into 4 wedges)
    1

    spinach
    1 lbs

    garlic (thinly sliced)
    1 clove

    olive oil
    1 tsp

  • Roasted Winter Vegetables

    Roasted Winter Vegetables

    How to Make Roasted Winter Vegetables

    Roasting winter root vegetables caramelizes their natural sugars, producing a complex, toasty, and lightly sweet flavor. This recipe calls for a variety of winter vegetables, but you could use any combination, as long as you end up with about 12 cups total of bite-size pieces. This recipe can easily be cut in half if you’re not cooking for a crowd. For added acidity, you could drizzle lightly with balsamic vinegar just before serving.


    30 min prep time


    1 hr cook time


    14servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees. In a large bowl, combine all the ingredients except the parsley and thyme.
    2. Divide the vegetables between 2 large baking sheets, and spread them in a single layer on each sheet. Roast the vegetables for 45 to 60 minutes, turning and stirring them halfway through, until they are tender and lightly browned.
    3. Add the vegetables to a serving bowl, and mix in the parsley and thyme.
    Veggie Rich
    Low Sodium
    Comfort Food
    Vegan
    Vegetarian
    Holidays & Entertaining
    Sides
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    Nutrition facts

    14 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      370mg
      8%

    Ingredients

    carrots (peeled and sliced into 1-inch rounds)
    2 cup

    sweet onion (chopped)
    2 cup

    turnips (peeled and cut into 1 1/2-inch cubes)
    2 cup

    parsnips (peeled and sliced into 1-inch thick rounds)
    2 cup

    rutabaga (peeled and cut into 1-inch cubes)
    2 cup

    butternut squash (peeled and cubed)
    2 cup

    garlic (peeled)
    12 clove

    olive oil
    2 tbsp

    salt
    1/2 tsp

    minced fresh thyme
    1 tbsp

    chopped fresh parsley
    1/3 cup

  • Roasted Brussels Sprouts With Honey Mustard

    Roasted Brussels Sprouts With Honey Mustard

    How to Make Roasted Brussels Sprouts With Honey Mustard


    15 min prep time


    45 min cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F. Line a flat baking sheet with parchment paper.
    2. Toss the trimmed sprouts with the olive oil, salt, and pepper in a large bowl. Put the sprouts on the parchment-lined baking sheet in one single layer.
    3. Roast the brussels sprouts for about 45 minutes or until crispy, shaking the sheet about every 15 minutes.
    4. Mix together the mustard and honey in a small bowl. When the sprouts are done, add them to a serving bowl. Add in the honey mustard mixture, and toss well. Serve immediately.
    Veggie Rich
    Low Sodium
    Low Carb
    French
    Vegetarian
    Sides
    Dinner
    Foodie
    Holidays & Entertaining
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    Nutrition facts

    9 Servings



    • Serving Size

      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
      100mg

      4%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      3g

    Ingredients

    honey
    1 tbsp

    coarse Dijon mustard
    2 tbsp

    salt and pepper to taste (not included in nutrition analysis)
    1

    olive oil
    2 tbsp

    brussels sprouts (bottoms trimmed)
    2 lbs

  • Red Onion Green Beans

    Red Onion Green Beans

    How to Make Red Onion Green Beans


    15 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring a 6-quart pot of water, filled 2/3 full, to boiling. Add the salt. Add the green beans and turn off the heat. Let the green beans stand in the water for 3 to 4 minutes. Drain. Plunge the green beans into a bowl of ice water. Drain the beans; set aside.
    2. In a large skillet, heat the butter and oil over medium heat. Add the onions and cook, stirring occasionally, for 20 to 25 minutes, until very soft. Lower the heat if the onions begin to brown too quickly.
    3. Add the thyme and green beans to the onions and heat through, using tongs to gently turn the vegetables. To serve, place the onion–green bean mixture on a platter and top with the almonds and lemon zest.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mediterranean
    Foodie
    Lunch
    Dinner
    Sides
    Vegetarian
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      3g

    • Potassium
      220mg
      5%

    Ingredients

    lemon
    1

    sliced almonds
    1/2 cup

    fresh thyme (finely minced)
    1 tbsp

    red onion (halved, peeled, and sliced 1/2 inch thick)
    2

    olive oil
    2 tbsp

    buttery spread
    5 tsp

    water
    1

    fresh green beans (trimmed)
    2 lbs

    sea salt
    1/2 tsp