The Super Diabetes Site

Tag: veggie rich

  • Roasted Asparagus Salad

    Roasted Asparagus Salad

    How to Make Roasted Asparagus Salad

    Asparagus is a spring vegetable that you are sure to find in the produce section during April. Steam it, grill it, or try this quick and easy recipe for a delicious asparagus side dish!


    5 min prep time


    2servings


    4 spears

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray.
    2. Arrange the asparagus in a single layer on the baking sheet. Sprinkle the walnuts around the asparagus. Lightly spray the asparagus with cooking spray. Roll back and forth to coat.
    3. Roast for 5 minutes. Using tongs, turn the asparagus over gently. Roast for 4 minutes, or until the walnuts begin to brown. Transfer to a plate.
    4. Spoon the vinaigrette over the asparagus and walnuts. Roll back and forth to coat. Sprinkle with the pepper. Let stand for 10 minutes so the flavors blend.
    5. Cook’s Tip: Be sure to dry the asparagus thoroughly before cooking or it will not brown properly.
    Low Carb
    Low Sodium
    Veggie Rich
    Cooking for 1 or 2
    Quick & Easy
    Salads
    Sides
    Vegetarian
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    Nutrition facts

    2 Servings



    • Serving Size

      4 spears


    • Amount per serving



      Calories





      45

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.3g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      85mg

      4%

    • Total Carbohydrate
      3g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        1g

    • Protein
      2g

    Ingredients

    medium asparagus spears (trimmed and patted very dry)
    8

    walnuts (chopped)
    1 tbsp

    light balsamic vinaigrette
    2 tsp

    Pepper, to taste (coarsely ground preferred)
    1

  • Roasted Baby Carrots

    Roasted Baby Carrots

    How to Make Roasted Baby Carrots

    Roasting brings out the natural flavor and sweetness in these carrots. We used parsley here, but you could use other fresh herbs like tarragon, dill, mint, thyme, rosemary, or a combination.


    5 min prep time


    20 min cook time


    8servings


    1/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425 degrees F. Spray a baking sheet with cooking spray.

    2. In a small bowl, mix together the carrots and olive oil. Pour the mixture onto the baking sheet.

    3. Bake for 15-20 minutes, until the carrots are tender.

    4. Place the carrots into a bowl and mix with the honey or artificial sweetener. Sprinkle the carrots with parsley or other herbs.

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

    8 Servings



    • Serving Size

      1/3 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0g

        0%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      45mg

      2%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      0g

    • Potassium
      137mg
      3%

    Ingredients

    nonstick cooking spray
    1

    baby carrots
    1 lbs

    olive oil
    1 1/2 tbsp

    honey or 2 packets artificial sweetener
    1 tbsp

    chopped fresh parsley or 1 tsp dried parsley
    1 tbsp

  • Ricotta, Grilled Eggplant, and Fresh Mint Bruschetta (Bruschetta Calabrese)

    Ricotta, Grilled Eggplant, and Fresh Mint Bruschetta (Bruschetta Calabrese)

    How to Make Ricotta, Grilled Eggplant, and Fresh Mint Bruschetta (Bruschetta Calabrese)

    Author Amy Riolo says, “The popular Italian poet Gabriele D’Annunzio once described the view of the sea from Reggio Calabria as ‘the most beautiful kilometer in Italy.’ Known as the ancestral homeland to 20% of the Italian-American population, the southern Italian region was once home to powerful Greek and Byzantine colonies like the city of Crotone, where Pythagoras once formed a secret society of intellectuals. This recipe is popular in Calabria because it incorporates eggplant and ricotta—two widely celebrated ingredients—on their beloved country-style bread.”


    5 min prep time


    10 min cook time


    4servings


    1 slice bread, 2 tablespoons ricotta, and approximately 1/3 cup eggplant

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat broiler to high or grill to medium-high.
    2. Lightly brush the eggplant slices with 1 tablespoon olive oil and set on a baking sheet. When the grill is ready, use tongs to place slices directly on the grill and cook each side until grill marks appear and slices are nicely browned, 3–4 minutes per side. Or, if broiling, place baking sheet directly under broiler, and broil each side until golden, 1–2 minutes per side.
    3. Remove baking sheet from oven or, if grilling, use tongs to transfer eggplant back to the baking sheet, and sprinkle with about half the salt. When slices are cool enough to handle, cut into 1/4-inch cubes, place in a bowl, and set aside.
    4. When ready to serve (do not prepare these ahead of time or the bread will get soggy), grill the bread slices on both sides until grill marks appear, or place under the broiler until golden brown. Slather each piece evenly with 2 tablespoons. ricotta. Sprinkle with remaining salt and the pepper. Top with the chopped eggplant. Drizzle with remaining 1 tablespoon. olive oil and garnish with mint. Serve immediately.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Grilling
    Italian
    Appetizers
    Dinner
    Holidays & Entertaining
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 slice bread, 2 tablespoons ricotta, and approximately 1/3 cup eggplant


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.6g

        13%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      170mg

      7%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        2g

    • Protein
      5g

    • Potassium
      225mg
      5%

    Ingredients

    baby eggplants (1/2 pound total), ends trimmed and cut lengthwise into 4 × 1/4-inch slices
    2

    good-quality extra virgin olive oil (preferably Calabrian; see Where to Buy Guide), divided
    2 tbsp

    unrefined sea salt, divided
    1/8 tsp

    ciabatta or other light, crusty, country bread
    4 (1/2-inch) slices

    ricotta cheese, divided
    1/2 cup

    freshly ground black pepper
    1/4 tsp

    finely chopped fresh mint
    1/4 cup

  • Ratatouille

    Ratatouille

    How to Make Ratatouille

    This is another great side dish for the holidays. It’s packed with vegetables and is relatively low in calories.


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large nonstick skillet over medium-high heat. Add garlic and sauté 30 seconds.
    2. Add remaining ingredients and cook 10-15 minutes, stirring occasionally, until vegetables are tender.
    Fiber Focused
    Low Sodium
    Veggie Rich
    French
    Sides
    Vegetarian
    Holidays & Entertaining
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      70

    • % Daily value*

    • Total Fat
      2.5g

      3%

      • Saturated Fat
        0.4g

        2%

    • Cholesterol
      0mg

      0%

    • Sodium
      60mg

      3%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      480mg
      10%

    Ingredients

    olive oil
    1 tbsp

    garlic (minced)
    2 clove

    medium eggplant (cubed)
    1

    small zucchini (sliced)
    2

    green bell pepper (chopped)
    1

    canned tomatoes (crushed)
    1 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Quinoa Tabbouleh

    Quinoa Tabbouleh

    How to Make Quinoa Tabbouleh

    This salad can be served immediately but is best made the day before. To cool the quinoa quickly, spread it out on a baking sheet and refrigerate until cool.


    20 min prep time


    6servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Rinse quinoa and then combine with 11/2 cups water. Bring to a boil then reduce to simmer. Cover and cook for 15 minutes or until all liquid is absorbed. Fluff with a fork and then cool completely.
    2. Combine cooled quinoa with olive oil, lemon zest, lemon juice, tomato, cucumber, parsley, mint, salt (optional), and ground black pepper. Refrigerate or serve.
    Low Sodium
    Veggie Rich
    Mediterranean
    Gluten-Free
    Foodie
    Vegetarian
    Sides
    Salads
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    Nutrition facts

    6 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        4g

    • Protein
      5g

    • Potassium
      365mg
      8%

    Ingredients

    quinoa
    1 cup

    water
    1 1/2 cup

    Extra Virgin Olive Oil
    1 tbsp

    lemon (zested and juiced)
    1

    tomato(es) (finely diced)
    1

    cucumber(s) (seeded and finely diced)
    1

    fresh parsley (chopped)
    1 cup

    fresh mint (chopped)
    1/2 cup

    salt (optional)
    1/2 tsp

    black pepper
    1/4 tsp

  • Quick Herb-Tomato Soup

    Quick Herb-Tomato Soup

    How to Make Quick Herb-Tomato Soup

    This soup makes a tasty side dish with a sandwich or salad. You can also serve it as an appetizer. Best of all – you can throw it together in under 10 minutes!


    5 min prep time


    2servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small saucepan, stir together all the ingredients except the parsley. Bring to a simmer over medium-low heat. Reduce the heat and simmer for 5 minutes. Carefully pour into a blender and process until smooth (or remove from the heat and use an immersion, or handheld, blender.
    2. Return to the pan. Heat over medium-low heat for 2 to 3 minutes, or until just simmering. Ladle into bowls. Garnish with the parsley.
    Veggie Rich
    Fiber Focused
    Dinner
    Lunch
    Cooking for 1 or 2
    Appetizers
    Vegetarian
    Snacks
    Sides
    Quick & Easy
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    Nutrition facts

    2 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      125

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      0mg

      0%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        7g

    • Protein
      4g

    Ingredients

    diced tomatoes (14.5-ounce, no-salt added, undrained)
    1 can

    garlic hummus (roasted)
    1/4 cup

    dried rosemary (crushed)
    1 tsp

    Italian seasoning blend (crumbled)
    1/2 tsp

    pepper (coarsely ground preferred)
    1/2 tsp

    snipped fresh parsley (optional)
    1 tbsp

  • Quick Broccoli Slaw

    Quick Broccoli Slaw

    How to Make Quick Broccoli Slaw

    This crunch side dish is a twist on traditional tangy-sweet broccoli salad, but with no added sugar.


    10 min prep time


    6servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together the broccoli slaw, raisins, and turkey bacon.
    2. In a small bowl, whisk together the mayonnaise, yogurt, and vinegar. Pour the dressing over the salad and toss to coat.
    Low Carb
    Low Sodium
    Veggie Rich
    Salads
    Quick & Easy
    Sides
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    Nutrition facts

    6 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      15mg

      5%

    • Sodium
      260mg

      11%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        6g

    • Protein
      4g

    • Potassium
      300mg
      6%

    Ingredients

    broccoli slaw
    1 (12-oz) bag

    raisins
    1/4 cup

    cooked turkey bacon (chopped)
    6 slice

    light mayonnaise
    1/4 cup

    fat-free plain yogurt
    3 tbsp

    Apple Cider Vinegar
    2 tbsp

  • Pumpkin Chowder With Toasted Pepitas

    Pumpkin Chowder With Toasted Pepitas

    How to Make Pumpkin Chowder With Toasted Pepitas

    Author Steven Petusevsky: “This chowder is rich and full of bold tropical flavor. You can leave it chunky as I do, or purée it if you like it smooth and creamy. Sometimes I substitute 1 cup of the vegetable broth or water for a cup of light coconut milk for a bit of extra richness.”

    This recipe from The American Diabetes Association Vegetarian Cookbook, by Steven Petusevsky. To order directly from the American Diabetes Association, click here.


    10 min prep time


    45 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place squash, broth, tomatoes, onion, pepper, ginger root, scallions, and thyme sprigs or dried thyme in a nonreactive large saucepan. Bring to a boil, reduce heat, and simmer uncovered for 45 minutes, stirring occasionally, until all ingredients are tender.
    2. Add cilantro, lime juice, and salt. Remove thyme stems before serving. Garnish each bowl of soup with pepitas before serving. Makes about 2 quarts.
    Veggie Rich
    Caribbean
    Latin American
    Appetizers
    Main Dish
    One Pot
    Sides
    Soup
    Vegetarian
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      0g

      0%

      • Saturated Fat
        0.1g

        <1%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      20mg

      <1%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        5g

    • Protein
      2g

    • Potassium
      335mg
      7%

    Ingredients

    calabaza squash (peeled and chopped)
    2 lbs

    low sodium vegetable broth (or use water)
    8 cup

    tomato(es) (chopped)
    1 large

    onion(s) (chopped)
    1 med

    green bell pepper (chopped)
    1 med

    jalapeño pepper (seeded and minced)
    1 med

    gingerroot (minced)
    1 tbsp

    green onion (scallion) (chopped)
    8

    fresh thyme ( or 1 teaspoon dried thyme)
    3 sprig

    cilantro (chopped)
    1/4 cup

    lime (juiced)
    1 whole

    salt (to taste)
    1 pinch

    pepitas (toasted)
    1 tbsp

  • Power Lunch Salad

    Power Lunch Salad

    How to Make Power Lunch Salad

    This salad makes a nutritious and flavor-packed lunch that you are bound to love. It’s a great example of how a salad can be a meal when you include vegetables, protein and healthy carbs.


    10 min prep time


    4servings


    about 3 cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a salad bowl, mix together everything but the balsamic vinegar and olive oil.
    2. In a small bowl, whisk together the balsamic vinegar and olive oil. Pour over salad and toss to coat.
    Veggie Rich
    Lunch
    Dinner
    Salads
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      about 3 cups


    • Amount per serving



      Calories





      310

    • % Daily value*

    • Total Fat
      14g

      18%

      • Saturated Fat
        2.8g

        14%
      • Trans Fats
        0g

    • Cholesterol
      25mg

      8%

    • Sodium
      440mg

      19%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        19g

    • Protein
      18g

    • Potassium
      530mg
      11%

    Ingredients

    baby spinach or mixed salad greens
    12 cups

    sliced almonds
    1/4 cup

    dry-roasted, unsalted pepitas
    1/3 cup

    dried cranberries
    1/2 cup

    small apples (cored and diced)
    2

    reduced-fat crumbled feta cheese
    1/3 cup

    reduced-sodium deli turkey breast (sliced into 1/2 inch strips)
    7 oz

    balsamic vinegar
    1/3 cup

    olive oil
    1 1/2 tbsp

  • Potato and cauliflower salad

    Potato and cauliflower salad

    How to Make Potato and cauliflower salad

    Vinegar-based dressing in this potato salads cuts down on the fat and calories that are in a mayonnaise-based potato salad. Plus, we’ve subbed cauliflower for some of the potatoes to cut down on the carbs and increases the fiber, making this a heart-healthy, diabetes-friendly alternative to traditional potato salad.


    10 min prep time


    8servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 375 degrees. Coat a baking sheet with cooking spray.
    2. Lay cauliflower and potatoes in a single layer on the baking sheet and coat the vegetables with cooking spray. Roast for 45 minutes until vegetables are golden brown and tender.
    3. In a large bowl, whisk together the balsamic vinegar, olive oil, Dijon mustard, honey and parsley.
    4. Add red onion, bell pepper and hot potatoes and cauliflower right out of the oven. Toss well to coat.
    5. Refrigerate salad until cooled (at least 1 hour). Stir again before serving.
    Low Sodium
    Veggie Rich
    Foodie
    Sides
    Vegetarian
    Salads
    Holidays & Entertaining
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    Nutrition facts

    8 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      40mg

      2%

    • Total Carbohydrate
      20g

      7%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      3g

    • Potassium
      560mg
      12%

    Ingredients

    nonstick cooking spray
    1

    cauliflower florets (roughly chopped)
    4 cup

    red potatoes (cut into 1 inch chunks (equals 4 cups cut))
    5

    balsamic vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1 tsp

    honey
    1 tbsp

    fresh parsley (chopped)
    1/4 cup

    minced red onion
    1/4 cup

    red bell pepper (seeded and diced)
    1