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Tag: veggie rich

  • Greek Quinoa Salad

    Greek Quinoa Salad

    How to Make Greek Quinoa Salad

    This salad is a nutrition power-house. Quinoa is a gluten-free grain that provides carbohydrates and protein and the low-carb veggies add fiber and potassium.


    15 min prep time


    10servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook quinoa according to package directions with chicken broth. Let cool completely.
    2. In a large salad bowl, combine cooled quinoa and remaining salad ingredients.
    3. In a small bowl, whisk together dressing ingredients. Pour over salad and mix to coat. Serve cold.
    Low Sodium
    Veggie Rich
    Mediterranean
    Sides
    Quick & Easy
    Lunch
    Holidays & Entertaining
    Salads
    Gluten-Free
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    Nutrition facts

    10 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      115

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%

    • Cholesterol
      5mg

      2%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        2g

        7%

    • Protein
      5g

    Ingredients

    quinoa
    1 cup

    low sodium chicken broth (low-sodium, reduced-fat, (or gluten-free broth if cooking gluten-free))
    2 cup

    large cucumber (peeled, seeded and diced)
    1

    grape tomatoes (10.5-ounce, cut in half)
    1 package

    red onion (finely diced)
    1/4 cup

    fresh parsley (chopped)
    1/4 cup

    feta cheese (reduced-fat, crumbled)
    1/2 cup

    red wine vinegar
    1/4 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1/2 tbsp

    low-calorie sugar substitute
    1 tsp

  • Greek Orzo Salad with Peas, Lemon and Kalamata Olives

    Greek Orzo Salad with Peas, Lemon and Kalamata Olives

    How to Make Greek Orzo Salad with Peas, Lemon and Kalamata Olives

    Add rotisserie chicken or grilled shrimp to turn this salad into an entrée. Otherwise, it can be served as a tasty side dish to complement grilled chicken or fish.


    6servings


    1/6 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Combine all ingredients except spinach leaves in a large bowl. Marinate at least one hour in refrigerator, covered, before serving. Add spinach leaves just before serving.
    Veggie Rich
    Fiber Focused
    Mediterranean
    Salads
    Sides
    Vegetarian
    Dinner
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1/6 of recipe


    • Amount per serving



      Calories





      260

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        2.5g

        13%

    • Cholesterol
      10mg

      3%

    • Sodium
      350mg

      15%

    • Total Carbohydrate
      34g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        3g

    • Protein
      11g

    • Potassium
      260mg
      6%

    Ingredients

    whole-wheat orzo (cooked al dente, drained and rinsed under cold water)
    8 oz

    English cucumber (diced 1/2 inch)
    1 cup

    tomato(es) (chopped)
    1 cup

    red onion (chopped (half a medium onion))
    1/2 cup

    Kalamata olives (pitted and chopped)
    1/4 cup

    fresh dill (freshly minced)
    2 tbsp

    feta cheese (reduced-fat, crumbled)
    6 oz

    frozen peas (defrosted)
    1/2 cup

    lemon juice (fresh)
    1 tbsp

    Extra Virgin Olive Oil
    2 1/2 tbsp

    dried oregano (dried)
    1 tsp

    baby spinach leaves (heaping)
    1 cup

  • Greek Bean Salad

    Greek Bean Salad

    How to Make Greek Bean Salad

    Beans are one of the healthiest carbohydrate sources. They are full of fiber and other nutrients. If you need to eat a gluten-free diet, beans can be a staple in your meal plan.


    15 min prep time


    7servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, combine the beans, tomatoes, onion, bell pepper, feta cheese, and olives.
    2. In a small bowl, whisk together the vinegar, olive oil, oregano, and black pepper. Pour the dressing over the salad ingredients and mix to coat. Serve cold.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    Mediterranean
    Lunch
    No Cook
    Salads
    Gluten-Free
    Vegetarian
    Sides
    Quick & Easy
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    Nutrition facts

    7 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      140

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      10mg

      3%

    • Sodium
      130mg

      6%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        1g

    • Protein
      4g

    • Potassium
      220mg
      5%

    Ingredients

    cannellini beans (rinsed and drained)
    1 (15.5-oz) can

    grape tomatoes (cut in half)
    1 cup

    diced red onion
    1/4 cup

    diced green bell pepper
    1/4 cup

    crumbled reduced-fat feta cheese
    1/4 cup

    Kalamata olives (pitted and chopped)
    6

    red wine vinegar
    1/4 cup

    olive oil
    1/4 cup

    dried oregano
    1/2 tsp

    black pepper
    1/4 tsp

  • Greek Bean and Vegetable Soup

    Greek Bean and Vegetable Soup

    How to Make Greek Bean and Vegetable Soup

    Known in Greece as Fassoulada, this hearty, thick soup is a popular dish in that country. Navy beans, onion, tomatoes, and garlic are the essential basics of this soup.


    10 min prep time


    10 min cook time


    2servings


    2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in a large saucepan over medium-high heat. Add the onion, zucchini, celery, and garlic. Cook 2 to 3 minutes, until vegetables soften.
    2. Add vegetable broth, water, beans, and tomatoes. Break up the tomatoes with the edge of a cooking spoon. Bring soup to a simmer and cook 5 minutes.
    3. Add the spinach and thyme. Cook about 1 minute, until the spinach wilts. Add the black pepper. Ladle the soup into 2 bowls and sprinkle with the feta cheese and pistachio nuts. Serve bread on the side.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Comfort Food
    Dinner
    Quick & Easy
    Vegetarian
    Main Dish
    Lunch
    Cooking for 1 or 2
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    Nutrition facts

    2 Servings



    • Serving Size

      2 3/4 cups vegetables and beans, 1 1/4 cups broth, 1 oz. bread, ½ oz. cheese, 1 Tbsp. nuts


    • Amount per serving



      Calories





      420

    • % Daily value*

    • Total Fat
      15g

      19%

      • Saturated Fat
        3.1g

        16%

    • Cholesterol
      5mg

      2%

    • Sodium
      470mg

      20%

    • Total Carbohydrate
      57g

      21%

      • Dietary Fiber
        14g

        50%
      • Total Sugars
        13g

    • Protein
      20g

    • Potassium
      20mg
      <1%

    Ingredients

    olive oil
    1 tbsp

    onion(s) (frozen chopped)
    1 cup

    zucchini (sliced)
    2 cup

    celery (sliced)
    1/2 cup

    garlic (minced)
    2 tsp

    low sodium vegetable broth (low-sodium)
    1 cup

    water
    1 cup

    canned navy or great northern beans (no-salt-added, rinsed and drained)
    3/4 cup

    canned whole tomatoes (low-sodium, no-sugar-added, drained)
    1 cup

    ready-to-eat spinach
    4 cup

    dried thyme (dried)
    1/2 tsp

    freshly ground black pepper
    1 1/4 tsp

    feta cheese (reduced-fat, crumbled, about 3 Tbsp.)
    1 oz

    pistachios (shelled, no-salt-added, dry-roasted, coarsely chopped)
    2 tbsp

    whole wheat bread (lower-sodium)
    2 slice

  • Grape Tomato Succotash

    Grape Tomato Succotash

    How to Make Grape Tomato Succotash

    Succotash is usually associated with summertime cuisine, when corn is in season. But this recipe is designed to be enjoyed anytime you’re able to pick up a pint of grape tomatoes. Since you can use frozen lima beans and corn here, you can savor this veggie dish often. It’s as colorful as it is flavorful.


    4servings


    1 rounded cup each

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the oil in a large skillet over medium-high heat. Add the onion, lima beans, corn, and jalapeño, and sauté until the vegetables are heated through, about 3 minutes. Add the sunflower milk beverage and salt, and sauté until the vegetables are tender and liquid is fully reduced, about 6 minutes. Add the tomatoes and vinegar, and sauté until the tomatoes are heated through, about 1 minute. Stir in the cilantro. Adjust seasoning.
    2. Transfer to a serving bowl or individual bowls, garnish with additional cilantro, if desired, and serve.
    Veggie Rich
    Lunch
    Quick & Easy
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 rounded cup each


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      5mg

      2%

    • Sodium
      360mg

      16%

    • Total Carbohydrate
      28g

      10%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        5g

    • Protein
      9g

    • Potassium
      670mg
      14%

    Ingredients

    Extra Virgin Olive Oil
    2 tsp

    medium red onion (diced)
    1

    thawed frozen lima beans (or 2 cups shelled fresh lima beans)
    10 oz

    sweet corn (fresh (from 2 medium ears) or thawed frozen yellow)
    1 cup

    small jalapeño pepper, with seeds (thinly sliced crosswise)
    1/2

    sunflower milk beverage or almond milk (plain unsweetened)
    3/4 cup

    salt
    1/2 tsp

    grape tomatoes (quartered lengthwise)
    1 pints

    Apple Cider Vinegar
    1 tbsp

    cilantro (finely chopped fresh)
    3 tbsp

  • Gluten-Free Chicken Salad Wrap

    Gluten-Free Chicken Salad Wrap

    How to Make Gluten-Free Chicken Salad Wrap

    Check ingredients in gluten-free tortillas or wraps and try to find those made with whole-grains.


    10 min prep time


    4servings


    1 wrap

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together the chicken, mayonnaise, hummus, celery, pepper, and thyme.
    2. Spread 1/2 cup chicken salad in the middle of 1 wrap. Top with 1 cup field greens. Fold left and right sides of the wrap in until they touch, and roll from the bottom to make a wrap.
    3. Repeat procedure for remaining 3 wraps.
    Fiber Focused
    Veggie Rich
    Lunch
    Gluten-Free
    Dinner
    Sandwiches
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      1 wrap


    • Amount per serving



      Calories





      360

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.8g

        9%

    • Cholesterol
      60mg

      20%

    • Sodium
      560mg

      24%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        2g

    • Protein
      25g

    • Potassium
      580mg
      12%

    Ingredients

    cooked chicken breast (shredded)
    2 cup

    light mayonnaise
    1/4 cup

    original hummus
    2 tbsp

    celery (diced)
    3 stalks

    black pepper
    1/8 tsp

    dried thyme
    1/4 tsp

    whole-grain wraps (gluten-free, (such as LaTortilla Factory Gluten-Free Wrap))
    4

    field greens
    4 cup

  • Garlicky Sautéed Spinach

    Garlicky Sautéed Spinach

    How to Make Garlicky Sautéed Spinach

    Serve this Garlicky Sautéed Spinach with the Dijon Salmon recipe for a gourmet meal. Roasted Garlic makes a great appetizer, too. Just serve roasted garlic cloves with whole wheat crostini and let your guests spread the garlic on the toasts.


    5 min prep time


    35 min cook time


    4servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400°F.

    2. Leaving the head of garlic whole, cut off 1/4 to 1/2 inch of the top of head, exposing the individual cloves of garlic. Leave the peel on.

    3. Place the garlic head cut side up onto a sheet of foil. Drizzle one Tsp. of olive oil over the cut side of the garlic head. Fold foil up around the garlic and pinch to seal to make a packet.

    4. Bake at 400°F for 30-35 minutes, or until the cloves feel soft when pressed.

    5. Allow the garlic to cool slightly to the touch. Squeeze the roasted garlic cloves out of their skins into a small bowl and mash with a fork to make a paste.

    6. In a large sauté pan, add remaining olive oil and a generous amount of cooking spray over medium high heat. Add the onions and sauté until just starting to caramelize.

    7. Add the roasted garlic paste and stir until the onions are coated. Add the spinach and sauté until the spinach is wilted and coated with the garlic and onions.

    8. Season with salt and pepper.

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

    4 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      9g

      12%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      250mg

      11%

    • Total Carbohydrate
      11g

      4%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        2g
      • Added Sugars
        0g

        0%

    • Protein
      7g

    • Potassium
      1449mg
      31%

    Ingredients

    head garlic
    1

    olive oil (divided)
    1 tbsp

    nonstick cooking spray
    1

    minced onion
    1/2 cup

    spinach
    6 cup

    salt
    1/2 tsp

    black pepper
    1/4 tsp

  • Garlic Sautéed Spinach and Kale

    Garlic Sautéed Spinach and Kale

    How to Make Garlic Sautéed Spinach and Kale

    Are you tired of the same boring vegetables every night and need a change? Are you not sure how to cook kale or spinach? Try this delicious and easy dish for a nutritious addition to your dinner. Leafy greens are packed full of vitamins and fiber, and are low in calories and carbs.


    5 min prep time


    8 min cook time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat the olive oil in a large pot over medium-high heat. Add the garlic and sauté for 30 seconds.
    2. Add the remaining ingredients to the pot; mix well.
    3. Reduce the heat to low, cover, and cook for 5-7 minutes.
    Low Carb
    Veggie Rich
    Gluten-Free
    Vegetarian
    Quick & Easy
    Sides
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.6g

        3%

    • Cholesterol
      0mg

      0%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      4g

    • Potassium
      615mg
      13%

    Ingredients

    garlic (minced)
    3 clove

    olive oil
    1 1/2 tbsp

    baby spinach
    12 oz

    kale (chopped)
    8 oz

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    Apple Cider Vinegar
    4 tsp

  • Garlic Shrimp on a Cucumber Flower

    Garlic Shrimp on a Cucumber Flower

    How to Make Garlic Shrimp on a Cucumber Flower

    This is a delicious and refreshing appetizer to serve when you have guests over for a summer get-together. The lemon adds a refreshing, citrusy bite to this lean appetizer that your guests will love!


    8servings


    3 pieces

    Print Recipe >

    Step-By-Step Instructions:

    1. Steam shrimp in large pot with a steamer basket insert. Cook just until pink, about 5-6 minutes.
    2. Mix in lemon juice, garlic, olive oil, chopped dill, salt, and pepper. Marinate shrimp in this mixture for at least 1 hour and up to 24 hours. Refrigerate while marinating.
    3. Scrub cucumber well. Take a fork and run it up and down the outside of cucumber to make a decorative edge. Slice cucumber into 24 rounds.
    4. Place one piece of shrimp on a cucumber slice and garnish with another sprig of fresh dill. Cover and refrigerate until serving time.
    Low Carb
    Low Sodium
    Fiber Focused
    Veggie Rich
    Seafood
    Appetizers
    Holidays & Entertaining
    Gluten-Free
    Snacks
    Sides
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    Nutrition facts

    8 Servings



    • Serving Size

      3 pieces


    • Amount per serving



      Calories





      65

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.5g

        3%

    • Cholesterol
      65mg

      22%

    • Sodium
      135mg

      6%

    • Total Carbohydrate
      2g

      <1%

      • Dietary Fiber
        0g

        0%

    • Protein
      7g

    Ingredients

    medium shrimp (peeled and deveined)
    1 lbs

    lemon (juiced)
    1

    garlic (crushed and minced to a paste)
    2 clove

    Extra Virgin Olive Oil
    2 tbsp

    fresh dill (chopped, additional for garnish)
    1/2 cup

    fine sea salt
    1/4 tsp

    freshly ground black pepper
    1/8 tsp

    small cucumber
    1

  • Garden Harvest Soup

    Garden Harvest Soup

    How to Make Garden Harvest Soup

    Adjust the veggies in this soup based on what you have in your refrigerator. Get creative with the veggie combination that you use!


    10 min prep time


    2servings


    1 ¼ cups

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium saucepan, heat the oil over medium heat, swirling to coat the bottom. Cook the 2 cups chopped vegetables, onion, and seasoning blend for 8 to 10 minutes, or until tender-crisp, stirring occasionally. (If the vegetables get dry or start to scorch, add a little water to the saucepan.)
    2. Stir in the broth. Increase the heat to medium high and bring to a boil. Reduce the heat and simmer for 15 minutes so the flavors blend, stirring occasionally. Stir in the spinach. Sprinkle each serving with Parmesan cheese.
    3. Tips: Chop firmer vegetables, such as carrots, into smaller pieces than more tender vegetables, such as zucchini, so all the vegetables will cook at about the same rate. If you want this dish to be vegetarian, be sure to use vegetable broth instead of chicken broth.
    Veggie Rich
    Sides
    Vegetarian
    Cooking for 1 or 2
    Lunch
    Dinner
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    Nutrition facts

    2 Servings



    • Serving Size

      1 ¼ cups


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      5mg

      2%

    • Sodium
      200mg

      9%

    • Total Carbohydrate
      13g

      5%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      3g

    Ingredients

    olive oil
    1 tsp

    vegetables (uncooked, chopped, such as any combination of bell peppers, carrots, green beans, yellow summer squash, or zucchini)
    2 cup

    onion(s) (finely chopped)
    1/4 cup

    Italian seasoning blend (crumbled)
    1 tsp

    low sodium chicken broth (low-sodium vegetable broth or fat-free, low-sodium)
    2 cup

    fresh spinach leaves (loosely packed, coarsely chopped)
    1 cup

    Parmesan cheese (shredded or grated)
    1 tbsp