The Super Diabetes Site

Tag: veggie rich

  • Tuscan Vegetable Stew

    Tuscan Vegetable Stew

    How to Make Tuscan Vegetable Stew

    You don’t need to be a vegetarian to enjoy a hearty vegetable stew. This recipe is for all vegetable lovers. It’s similar to the iconic Tuscan stew Ribollita, but simpler, carb-friendlier, and herbier. The traditional chicken broth provides a richer, more savory taste than vegetable broth, but either is fine to use for this stew.


    20 min prep time


    40 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a stockpot over medium heat. Add the onion and 1⁄4 teaspoon of the salt and cook, stirring occasionally, until the onion is softened, about 8 minutes. Add the garlic and sauté until fragrant, about 1 minute.

    2. Meanwhile, add half of the beans and 3/4 cup of the broth to a blender or food processor. Cover and blend until smooth.

    3. Add the bean purée, kale, tomatoes, rosemary, pepper, and the remaining 2 3/4 cups broth and 1 teaspoon salt to the stockpot and bring to a boil over high heat. Reduce heat to medium low and simmer, covered, until the kale is tender, about 20 minutes. Stir in the bread, parsley, and the remaining beans, and simmer, uncovered, for 5 minutes to complete the cooking process.

    4. Ladle into individual bowls and serve.

    Veggie Rich
    Fiber Focused
    Italian
    Main Dish
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      200

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      590mg

      26%

    • Total Carbohydrate
      31g

      11%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        3g

    • Protein
      13g

    • Potassium
      855mg
      18%

    Ingredients

    Extra Virgin Olive Oil
    1 tbsp

    large red onion (chopped)
    1 1/2 whole

    sea salt (divided)
    1 1/4 tsp

    large cloves garlic (minced)
    2 clove

    can no-salt-added cannellini or other white beans (drained, divided)
    1 can

    low-sodium chicken or vegetable broth (divided)
    3 1/2 cup

    chopped lacinto kale or savoy cabbage ((6 ounces))
    6 cup

    grape tomatoes
    1 pints

    fresh rosemary (finely chopped )
    2 tsp

    black pepper (freshly ground)
    3/4 tsp

    day-old whole-grain bread (cut into 3/4-inch cubes)
    2 1/2 slice

    flat leaf parsley (chopped fresh)
    1/2 cup

  • Turkey and Veggie Chili

    Turkey and Veggie Chili

    How to Make Turkey and Veggie Chili

    This chili makes a great one-pot meal. The beans provide healthy carbs, the turkey provides lean protein, and the carrots, zucchini, onion and tomatoes supply the veggies. Quick, easy, healthy and perfect on a cold winter day!


    10 min prep time


    30 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Spray a large soup pot with cooking spray. Add the onions, carrots, and zucchini, and sauté over medium-high heat for 3-4 minutes or until the onions turn clear. Add the garlic and sauté 30 more seconds.
    2. Add the ground turkey and cook until brown. Add the remaining ingredients; mix well and bring the chili to a boil. Reduce the heat and simmer for 15-20 minutes.
    Fiber Focused
    Veggie Rich
    Comfort Food
    Mexican/Southwestern
    Easy Pantry Recipes
    Dinner
    Gluten-Free
    Lunch
    Budget Friendly
    One Pot
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.4g

        7%
      • Trans Fats
        0.1g

    • Cholesterol
      45mg

      15%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      20g

    • Potassium
      930mg
      20%

    Ingredients

    small onion (diced )
    1

    medium carrots (diced)
    2

    medium zucchini (diced )
    1

    garlic (minced)
    1 clove

    nonstick cooking spray
    1

    lean ground turkey
    16 oz

    canned diced tomatoes
    1 (14.5-oz) can

    canned crushed tomatoes
    1 (28-oz) can

    Great Northern beans (rinsed and drained)
    1 (15.8-oz) can

    kidney beans (rinsed and drained)
    1 (15-oz) can

    black pepper
    1/2 tsp

    chili powder
    1 tbsp

    cumin
    1 tsp

    garlic powder
    1 tsp

  • Trinidadian Curry Vegetables

    Trinidadian Curry Vegetables

    How to Make Trinidadian Curry Vegetables

    Spicy, zesty, and full of intense palate-pleasing taste and aroma, this tropical stew will please everyone. Make a double batch and enjoy it all week.


    20 min prep time


    24 min cook time


    4servings


    1/4 recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil over medium heat in a large saucepan. Sauté onion, garlic, and ginger for 2 minutes, stirring well.
    2. Add zucchini, jalapeño pepper, and potato and sauté for 2 minutes longer. Add curry powder, chickpeas, tomato, water or vegetable stock, and scallions. Simmer for 20 minutes until potato is cooked through and a light sauce is formed.
    3. Season with lemon juice and serve.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Caribbean
    Vegetarian
    Main Dish
    Dinner
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1/4 recipe


    • Amount per serving



      Calories





      210

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g

    • Protein
      8g

    • Potassium
      690mg
      15%

    Ingredients

    vegetable oil
    1 tbsp

    onion(s) (chopped)
    1

    garlic (minced)
    2 clove

    gingerroot (freshly minced)
    1 tbsp

    medium zucchini (cut into 1/2-inch dice)
    1

    jalapeño or serrano chili pepper (seeded and minced)
    1

    medium all-purpose potato (peeled and cut into 1/2-inch dice)
    1

    good-quality curry powder
    1 tbsp

    chickpeas, drained and rinsed
    1 can

    tomato(es) (chopped)
    1

    water (or low-sodium vegetable stock)
    1/2 cup

    green onion (scallion) (chopped)
    6

    Juice of 1 lemon
    1

  • Tofu Stir Fry

    Tofu Stir Fry

    How to Make Tofu Stir Fry

    Here’s a super quick vegetarian dinner to share with your family. Never cooked with tofu? This recipe is a great place to start!


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Mix the tofu and sesame ginger salad dressing in a bowl and marinate for 30 minutes.
    2. Once the tofu is done marinating, remove the tofu from the marinade and reserve the marinade.
    3. Add the sesame oil and cooking spray to a wok or large sauté pan over high heat. Add the tofu and stir fry for 7-8 minutes, or until the tofu is golden brown.
    4. Add the broccoli and mushrooms, and stir fry for 3-4 minutes. Add in the scallions and almonds, and stir fry for an additional 2 minutes.
    5. In a bowl or cup, whisk together the vegetable broth, cornstarch, soy sauce, hot sauce, Splenda Brown Sugar Blend, and garlic. Whisk in the reserved sesame ginger dressing marinade. Pour the mixture over the tofu and bring to a boil.
    6. Reduce to a simmer and simmer for 5 minutes.
    7. Serve Suggestion: Serve over brown rice or in lettuce cups
    Veggie Rich
    Asian
    Budget Friendly
    Dinner
    Vegetarian
    Main Dish
    Lunch
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      395mg
      8%

    Ingredients

    extra firm tofu (drained and cut into 1-inch chunks)
    1 lbs

    lite sesame ginger salad dressing
    1/4 cup

    sesame oil
    2 tsp

    nonstick cooking spray
    1

    broccoli florets
    2 cup

    white (button) mushrooms (8 ounce, sliced )
    1 package

    almonds (sliced)
    1/4 cup

    low sodium vegetable broth (low-sodium)
    1 cup

    Cornstarch
    1 tbsp

    soy sauce (reduced sodium)
    1 tbsp

    Asian style hot sauce
    1 tsp

    low-calorie brown sugar substitute
    1 tbsp

    garlic (minced)
    2 clove

    green onion (scallion) ((white and green parts), thinly sliced)
    4

  • Toasted Quinoa and Cabbage Salad

    Toasted Quinoa and Cabbage Salad

    How to Make Toasted Quinoa and Cabbage Salad

    Quinoa and garbanzo beans add a boost of fiber and protein to a traditional coleslaw, making it hearty enough to serve as a vegetarian entree. You can use any color quinoa for this salad, but red quinoa will give it a nice pop of color. Quinoa is not only a whole grain, but it also provides some protein.


    10 min prep time


    15 min cook time


    6servings


    1 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. Thoroughly rinse the quinoa in a fine mesh sieve under cold running water.
    2. Add the quinoa to a medium sauce pan over medium-high heat. Sauté until all water evaporates (about 5 minutes) and the quinoa begins to pop. Add the chicken or vegetable broth and bring to a boil. Reduce to a simmer and cover. Cook for 15 minutes or until all water is absorbed. Set the quinoa aside to cool.
    3. In a large bowl, whisk together the yogurt, olive oil, rice wine vinegar, dry dill, garlic powder, salt (optional), and pepper.
    4. Add quinoa and remaining ingredients. Toss to coat.
    CKD Dialysis
    CKD Non-Dialysis
    Fiber Focused
    Kidney-Friendly
    Veggie Rich
    Dinner
    Lunch
    Salads
    Quick & Easy
    Sides
    Foodie
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1 1/2 cups


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      220mg

      10%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      460mg
      10%

    Ingredients

    quinoa
    1/2 cup

    low sodium vegetable broth
    1 cup

    Plain Nonfat Greek yogurt
    3/4 cup

    olive oil
    1 tbsp

    rice wine vinegar
    2 tbsp

    dried dill
    1 tbsp

    garlic powder
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    packaged coleslaw mix
    1 (14-oz) bag

    chickpeas (garbanzo beans) (drained and rinsed)
    1 (15-oz) can

  • Thai Beef And Mango Salad

    Thai Beef And Mango Salad

    How to Make Thai Beef And Mango Salad

    This is a sweet and tangy meal to liven up your evening! If your kids don’t eat salad, serve them the steak, mango, and carrots separately. Serve with whole-wheat dinner rolls.


    15 min prep time


    30 min cook time


    4servings


    2 1/2 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Make the marinade and marinate the meat in the refrigerator, slice the scallions, shred the carrots, if necessary, peel and dice the mango, and tear the lettuce.
    2. In a medium bowl, whisk together the lime juice, sugar, soy sauce, and oil. Lay the steak in a flat dish with sides. Pour half the marinade over it and flip the meat to coat it thoroughly. Set it aside and reserve the remaining marinade to use as a dressing for the salad.
    3. In a salad bowl, combine the scallions, carrots, cilantro or basil (optional), mango, and lettuce.
    4. (Warm the rolls now, if you are serving them.) Heat a heavy skillet over medium-high heat. Remove the steak from the marinade, discard the marinade, and cook for about 5 minutes per side until it is just cooked to desired doneness. If the outside of the steak is cooking too quickly, reduce the heat and partially cover the pan. Transfer the steak to a cutting board, allow it to cool slightly, and slice it across the grain into 1/2- inch wide strips. Dress the salad with the reserved marinade (not the marinade you used for the steak) and serve the salad topped with slices of steak.
    5. FLAVOR BOOSTER Add 1/2 teaspoon Asian chili garlic sauce to the marinade and/or serve the salad with Thai sweet chili sauce. Sprinkle the salad with fresh lime juice and chopped peanuts.
    Veggie Rich
    Asian
    Salads
    Main Dish
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      2 1/2 cups


    • Amount per serving



      Calories





      275

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0.1g

    • Cholesterol
      40mg

      13%

    • Sodium
      450mg

      20%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        16g

    • Protein
      25g

    • Potassium
      700mg
      15%

    Ingredients

    lime (juice only (1/3–1/2 cup))
    2 whole

    brown sugar
    2 tbsp

    soy sauce (reduced-sodium, (use wheat/gluten-free if needed))
    3 tbsp

    vegetable oil
    2 tbsp

    lean top sirloin steak ((or use boneless, skinless chicken breasts or meatless chicken or steak strips))
    1 lbs

    green onion (scallion) (thinly sliced)
    2 whole

    shredded carrots (matchstick cut)
    2 cup

    fresh cilantro or basil (chopped (optional))
    1/2 cup

    mango (peeled and diced)
    1 med

    Boston lettuce leaves (torn into bite-sized pieces)
    1 head

  • Tasty Cooked Greens

    Tasty Cooked Greens

    How to Make Tasty Cooked Greens

    Use mustard, turnip, kale, or collard greens for this recipe which ends up costing just 49 cents per serving!


    20 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Remove stems and any yellowed leaves from greens, then rinse greens well and drain.
    2. Heat oil in a large pot over medium heat. Add onion and sauté until onion is tender.
    3. Add greens, water, and bouillon to the pot. Cover and bring to a boil. Reduce heat to low and simmer for 30 minutes or until greens are tender, stirring occasionally.
    4. Add salt, sugar, and Tabasco sauce. Toss well and simmer an additional 5 minutes. May be served with cider vinegar to bring out the best in the greens.
    Veggie Rich
    Low Sodium
    Low Carb
    Budget Friendly
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      30

    • % Daily value*

    • Total Fat
      1g

      1%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      100mg

      4%

    • Total Carbohydrate
      5g

      2%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    tender greens (fresh)
    2 lbs

    corn oil
    2 tsp

    onion(s) (chopped)
    1/2 cup

    water
    1 1/4 cup

    chicken bouillon (cube, reduced-sodium)
    1

    salt
    1/4 tsp

    sugar
    1 tsp

    Tabasco sauce
    1

  • Tailgate Nachos

    Tailgate Nachos

    How to Make Tailgate Nachos

    Shhh, don’t tell! These yummy nachos are secretly healthy. They even offer a full serving of vegetables!


    30 min prep time


    25 min cook time


    6servings


    1/6 of sheet pan

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 375 degrees F. Coat a 9×13-inch sheet pan with cooking spray. Layer the tortilla chips in the bottom of the pan and set aside.

    2. Add the oil to a sauté pan and heat over medium heat. Add the onions and garlic and sauté for 5 minutes, until the onions start to turn clear. 

    3. Add the onions and garlic, black beans, pepper, and chicken broth to a blender or food processor and purée until smooth. Pour the bean mixture over the chips.

    4. In a small bowl, mix peppers, cilantro, lime juice, red onion, and 1 cup of the tomatoes. Add the chicken breast and spoon the mixture evenly over the top of the bean mixture. 

    5. Top with the cheese and bake for 20 minutes. Remove the pan from the oven and top the nachos with shredded lettuce and the remaining diced tomato.

    6. Divide the nachos among 6 serving plates and top each with 4 teaspoons of yogurt. 

    Fiber Focused
    Veggie Rich
    Mexican/Southwestern
    Holidays & Entertaining
    Budget Friendly
    Snacks
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of sheet pan


    • Amount per serving



      Calories





      300

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      50mg

      17%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      25g

    • Potassium
      697mg
      15%

    Ingredients

    nonstick cooking spray
    1 whole

    baked tortilla chips
    4 oz

    olive oil
    1 tbsp

    yellow onion (chopped)
    1 med

    garlic (minced)
    2 clove

    low sodium black beans (rinsed and drained)
    1 can

    black pepper
    1/2 tsp

    low sodium chicken broth
    1/2 cup

    tomato(es) (diced, divided)
    2 cup

    jalapeño pepper (minced)
    2 tbsp

    fresh cilantro (chopped)
    2 tbsp

    lime juice
    1 tsp

    red bell pepper (chopped)
    1 whole

    yellow bell pepper (chopped)
    1 whole

    red onion (thinly sliced)
    1/2 cup

    chicken breasts (cooked)
    2 cup

    shredded Mexican cheese blend (reduced fat)
    1/2 cup

    lettuce (shredded)
    1 cup

    Plain Nonfat Greek yogurt
    1/2 cup

  • Sweet Pepper, Onion and Tomato Salad

    Sweet Pepper, Onion and Tomato Salad

    How to Make Sweet Pepper, Onion and Tomato Salad

    Use red, green, yellow or orange bell peppers to make this delicious side dish even more colorful!


    6servings


    1/6 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients except pepper, onion, and tomato and mix well.
    2. Pour dressing over vegetables and stir. Cover and refrigerate for several hours or overnight, stirring occasionally.
    Low Sodium
    Low Carb
    Veggie Rich
    Lunch
    Salads
    Sides
    pinterestfacebooktwittermail

    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of recipe


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      9g

      3%

      • Dietary Fiber
        2g

        7%

    • Protein
      1g

    Ingredients

    cider vinegar
    1/2 cup

    garlic (sliced)
    1 clove

    sugar
    1 tsp

    salt
    1/4 tsp

    black pepper
    1/2 tsp

    ketchup
    1 tbsp

    Worcestershire sauce
    1 tsp

    fresh lime juice
    2 tsp

    Extra Virgin Olive Oil
    1 tbsp

    cilantro (chopped)
    3 tbsp

    large bell pepper (any color, cut into thin rings)
    1

    large onion (sliced into thin rings)
    1

    large tomatoes (peeled, cut into 8 wedges)
    2

  • Super Foods Salad

    Super Foods Salad

    How to Make Super Foods Salad

    The salad tastes not only super nourishing, but is also bursting with flavor. Boost the flavor even more by adding 4 Tsp. dried cranberries, 1/4 cup pomegranate seeds or a diced orange. Or choose baby arugula for the greens.


    30 min cook time


    4servings


    1-3/4 cups salad, 1 Tbsp. dressing

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse and cook the quinoa in 1 cup water for about 10 minutes or until the water is just absorbed. Fluff it and remove it from the heat.
    2. Meanwhile, cook the edamame for 5 minutes in about 4 cups of boiling water.
    3. In a small food processor or blender, puree the oil, lemon and orange juices, 1/4 avocado, cilantro, salt and garlic.
    4. In a large salad bowl, combine the lettuce, bell pepper, quinoa, edamame, remaining avocado and sunflower seeds. Pour the dressing over everything and toss gently. Serve immediately.
    5. Do Ahead Or Delegate: Cook the quinoa and the edamame, juice the orange, chop the cilantro, peel the garlic, prepare the dressing and dice the bell pepper.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Lunch
    Salads
    Vegetarian
    pinterestfacebooktwittermail

    Nutrition facts

    4 Servings



    • Serving Size

      1-3/4 cups salad, 1 Tbsp. dressing


    • Amount per serving



      Calories





      265

    • % Daily value*

    • Total Fat
      16g

      21%

      • Saturated Fat
        2.1g

        11%

    • Cholesterol
      0mg

      0%

    • Sodium
      70mg

      3%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        7g

        25%
      • Total Sugars
        3g

    • Protein
      9g

    • Potassium
      605mg
      13%

    Ingredients

    quinoa
    1/2 cup

    fresh shelled edamame ((1 cup))
    6 oz

    Extra Virgin Olive Oil
    1/4 cup

    lemon (juice only (about 2 Tbsp.))
    1/2

    orange juice (preferably fresh)
    2 tbsp

    avocado (use 1/4 in the dressing and dice the remaining 3/4 for salad)
    1

    fresh cilantro or parsley (coarsely chopped)
    1/8 cup

    salt
    1/4 tsp

    garlic (peeled and halved)
    1 clove

    lettuce (head (6 ounce), chopped or torn, if necessary)
    1

    orange bell pepper (cored and diced)
    1/2

    unsalted sunflower seeds, or use pecans or pistachios
    2 tbsp