The Super Diabetes Site

Tag: veggie rich

  • Garden Caprese Salad

    Garden Caprese Salad

    How to Make Garden Caprese Salad

    Fresh mozzarella is found in the deli case or with the specialty cheeses. It is the perfect flavorful addition to this fresh summer salad!


    20 min prep time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine all ingredients. Mix well.
    2. Let the salad marinate for 1 hour in the refrigerator.
    Low Sodium
    Low Carb
    Veggie Rich
    Italian
    Sides
    Vegetarian
    Foodie
    Gluten-Free
    Salads
    Holidays & Entertaining
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      50

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        1.3g

        7%

    • Cholesterol
      10mg

      3%

    • Sodium
      35mg

      2%

    • Total Carbohydrate
      4g

      1%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        2g

    • Protein
      2g

    • Potassium
      175mg
      4%

    Ingredients

    plum (Roma) tomatoes (seeded and cut into 1/2 inch chunks)
    8

    medium cucumbers (seeded and cut into 1/2 inch chunks)
    2

    small red onion (small dice)
    1/2

    olive oil
    1 tbsp

    balsamic vinegar
    3 tbsp

    fresh basil ((about 15 leaves), chopped)
    1 oz

    salt (optional)
    1/4 tsp

    black pepper
    1/4 tsp

    fresh mozzarella (cut into small chunks)
    4 oz

  • Garbanzo Bean Salad Quick Recipe

    Garbanzo Bean Salad Quick Recipe

    How to Make Garbanzo Bean Salad Quick Recipe

    Beans and legumes are one of the healthiest carbohydrates you can eat with diabetes. Most people say they like beans, but are unsure of how to incorporate more into their diet. Try this delicious salad packed with fiber, protein and flavor!


    15 min prep time


    5servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium salad bowl, mix together all salad ingredients.
    2. In a small bowl, whisk together dressing ingredients. Pour over bean mixture and toss to coat.
    Fiber Focused
    Low Sodium
    Veggie Rich
    Mediterranean
    Easy Pantry Recipes
    Gluten-Free
    Quick & Easy
    Salads
    Sides
    Snacks
    Vegetarian
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    Nutrition facts

    5 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      155

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        0.9g

        5%

    • Cholesterol
      0mg

      0%

    • Sodium
      95mg

      4%

    • Total Carbohydrate
      19g

      7%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        5g

    • Protein
      5g

    • Potassium
      290mg
      6%

    Ingredients

    garbanzo (chickpea) beans (15.5-ounce, rinsed and drained)
    1 can

    medium orange or red pepper (finely diced)
    1

    green pepper (finely diced)
    1

    small red onion (finely diced)
    1/2

    fresh cilantro (chopped)
    1/4 cup

    lemon (juiced)
    1/2

    olive oil
    2 tbsp

    garlic (minced)
    1 clove

    black pepper
    1/4 tsp

    red pepper (crushed, optional)
    1/4 tsp

  • Fresh Corn, Tomato, And Avocado Salad With Shrimp

    Fresh Corn, Tomato, And Avocado Salad With Shrimp

    How to Make Fresh Corn, Tomato, And Avocado Salad With Shrimp

    Author Aviva Goldfarb got this delectable recipe from Shawn Askew, who works at Bella Bethesda hair salon. This recipe really peaks in the spring and summer, when fresh, farmer’s market veggies help the shrimp and avocado shine. Serve with whole-wheat dinner rolls and you’ve helped solve the “Six O’Clock Scramble” for the perfect diabetes-friendly meal!

    This recipe from The Six O’Clock Scramble Meal Planner, by Aviva Goldfarb. To order directly from the American Diabetes Association, click here.


    20 min prep time


    4 min cook time


    8servings


    1 1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. DO AHEAD OR DELEGATE: Cook and refrigerate the shrimp, halve the tomatoes, remove the corn kernels from the cobs, or fully prepare and refrigerate the salad (wait to chop and add the avocado until just before serving).
    2. Pan-fry, steam, or grill the shrimp until they are pink, 3–4 minutes total. (Meanwhile, warm the rolls, if you are serving them.) Combine all the ingredients except the shrimp in a large serving bowl. Serve the shrimp on top of the salad.
    3. FLAVOR BOOSTER Add 1/4 teaspoon celery seeds or cumin and 1 tablespoon fresh lemon or lime juice to the salad.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Caribbean
    Seafood
    Sides
    Salads
    Dinner
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1 1/2 cup


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      10g

      13%

      • Saturated Fat
        2.2g

        11%
      • Trans Fats
        0g

    • Cholesterol
      125mg

      42%

    • Sodium
      435mg

      19%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        3g

    • Protein
      17g

    • Potassium
      460mg
      10%

    Ingredients

    medium or large shrimp (peeled and deveined)
    1 lbs

    cherry tomatoes (halved)
    2 cup

    avocado (peeled and cubed)
    2

    ears corn (kernels sliced off (no need to cook if it’s fresh sweet corn. If not, steam it for 3 minutes))
    2

    feta cheese (reduced-fat, cubed, or use Mexican queso fresco or cotija)
    3 oz

    fresh basil (slivered)
    1/4 cup

    balsamic vinegar (to taste)
    1 tbsp

    Extra Virgin Olive Oil
    1 tbsp

    salt
    1/8 tsp

    black pepper (freshly ground, or to taste)
    1/4 tsp

  • Fresh Black Bean Salsa

    Fresh Black Bean Salsa

    How to Make Fresh Black Bean Salsa

    This salsa is better than anything you will buy in a jar! It’s delicious, quick, and uses all fresh ingredients that you might already have in your kitchen. If you don’t want to serve it with chips, try it with cucumbers, celery or jicama. It would also make a great topping for tacos!


    5 min prep time


    8servings


    10 chips with 1/4 cup salsa

    Print Recipe >

    Step-By-Step Instructions:

    1. In a medium bowl, mix together all ingredients except chips.
    2. Serve salsa in a bowl with chips on the side.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Snacks
    Vegetarian
    Gluten-Free
    Holidays & Entertaining
    Appetizers
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    Nutrition facts

    8 Servings



    • Serving Size

      10 chips with 1/4 cup salsa


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      125mg

      5%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        2g

    • Protein
      4g

    • Potassium
      250mg
      5%

    Ingredients

    tortilla chips (multigrain, scoops)
    80

    canned black beans (rinsed and drained)
    1 cup

    large tomatoes (diced)
    2

    finely diced onion (finely diced)
    1/4 cup

    garlic (minced)
    1 clove

    Juice of 1 small lime
    1

    finely chopped fresh cilantro
    1/4 cup

  • Fresh Corn Salad With Tomatoes And Basil

    Fresh Corn Salad With Tomatoes And Basil

    How to Make Fresh Corn Salad With Tomatoes And Basil


    10 min prep time


    10 min cook time


    4servings


    3/4 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Bring water to a boil in a large saucepan over high heat. Add the corn, reduce heat to medium, and cook, covered, 8 minutes, or until tender-crisp when pierced with a fork. Drain in colander and run under cold water to cool quickly.
    2. Meanwhile, combine remaining ingredients in a medium bowl. Cut the corn off the cobb and add to the tomato mixture. Toss gently until well blended.
    Veggie Rich
    Mexican/Southwestern
    Quick & Easy
    Sides
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      3/4 cup


    • Amount per serving



      Calories





      130

    • % Daily value*

    • Total Fat
      8g

      10%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      15g

      5%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      3g

    • Potassium
      280mg
      6%

    Ingredients

    small ears of corn (silks and husks removed)
    4

    grape tomatoes (halved)
    3/4 cup

    fresh basil leaves (chopped)
    2 tbsp

    salt
    1/2 tsp

    Extra Virgin Olive Oil
    2 tbsp

    cider vinegar
    1 tbsp

  • Fillet with Shallot, Zucchini & Tomato

    Fillet with Shallot, Zucchini & Tomato

    How to Make Fillet with Shallot, Zucchini & Tomato

    This dish is filled with color and extra nutrients from the added veggies.


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat sauté pan and lightly film with olive oil. Sauté shallot and garlic until shallot starts to become translucent. Add zucchini and sauté 1-2 minutes. Remove from pan.
    2. Add fish and sauté until golden on each side. Add white wine or stock to deglaze pan. Add chopped tomatoes and fresh basil. Heat thoroughly.
    3. Serve with a pasta, rice, couscous, or crusty whole-grain Italian bread.
    Veggie Rich
    Low Carb
    Seafood
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      195

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.7g

        4%

    • Cholesterol
      35mg

      12%

    • Sodium
      520mg

      23%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%

    • Protein
      26g

    Ingredients

    thick white fillet of fish (cut into 4 portions (cod, snapper, thick flounder, or thick tilapia))
    1 lbs

    fine sea salt
    3/4 tsp

    ground black pepper
    1/4 tsp

    Extra Virgin Olive Oil
    1 tsp

    shallots (minced)
    2

    garlic (minced)
    1 clove

    small zucchini (4-6 inches long, sliced into 1/4-inch rounds)
    4

    dry white wine or chicken or fish stock
    3/4 cup

    very ripe plum tomatoes (chopped)
    4

    fresh basil (chopped)
    1/2 cup

  • Favorite Vegetable Soup

    Favorite Vegetable Soup

    How to Make Favorite Vegetable Soup

    Making soup is a great way to get rid of some of the vegetables in your refrigerator or cabinets to help you save a few dollars. This soup is great as is but you can also replace some of the ingredients with others from the fridge that need to be used. Cost of this soup is just $0.45 per serving!


    15 min prep time


    80 min cook time


    14servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Place ground chuck in a 2-gallon stockpot and brown over medium heat. Remove meat and drain it well. Wipe drippings from pot.

    2. Return meat to stockpot, then add tomatoes and water. Bring to a simmer and cook, covered, until tomatoes are soft and a juicy broth is created, about 20 minutes.

    3. Add remaining ingredients, cover, and continue cooking 60 additional minutes to allow flavors to blend.

    Low Sodium
    Veggie Rich
    Comfort Food
    American
    Sides
    Budget Friendly
    Dinner
    Lunch
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    Nutrition facts

    14 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.5g

        8%

    • Cholesterol
      10mg

      3%

    • Sodium
      160mg

      7%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g
      • Added Sugars
        0g

        0%

    • Protein
      6g

    • Potassium
      502mg
      11%

    Ingredients

    ground chuck ((this is a cut of beef))
    1/2 lbs

    peeled, chopped fresh tomatoes or 2, 28-oz. cans no salt added diced tomatoes
    7 cups

    water
    4 cup

    cut green beans (14.5-ounce, no salt added, drained and rinsed)
    1 can

    peas (15-ounce, no salt added, drained and rinsed)
    1 can

    corn (15.25-ounce, no salt added, drained and rinsed)
    1 can

    medium carrots (3-ounce each, peeled and chopped)
    2

    medium potatoes (5-ounce each, peeled and diced)
    3

    medium onion (5-ounce, diced)
    1

    dry rice
    1/4 cup

    black pepper
    1/8 tsp

    crushed red pepper flakes
    1/8 tsp

    salt
    1/2 tsp

    garlic powder
    1/2 tsp

  • Feelin’ Your Oats Burgers

    Feelin’ Your Oats Burgers

    How to Make Feelin’ Your Oats Burgers

    In this recipe, author Steve Petusevsky has you make a rectangular patty from the oat mixture and then cut it into individual burgers. However, you can shape the burgers by stamping rounds with a glass. Nutritional yeast is available at natural food stores.


    15 min prep time


    1 hr cook time


    12servings


    1 burger

    Print Recipe >

    Step-By-Step Instructions:

    1. Place the water, soy sauce or tamari, onions, celery, herbs, walnuts, and yeast, if using, in a large saucepan.
    2. Bring to a boil over high heat. Boil 4 minutes and then add oats. Stirring constantly, simmer 5 minutes until the mixture is the consistency of really thick wet sand.
    3. Scoop the mixture into an 11 × 7–inch baking pan. Pat the mixture until it is spread evenly.
    4. Preheat oven to 375ºF. Place the uncovered pan in the center of the oven and bake about 30 minutes.
    5. Remove pan from oven and cool slightly. Keep oven set to 375ºF.
    6. With a spatula, cut oat mixture into rectangular burgers. Remove burgers to a baking pan with sides and bake another 10 minutes until crisp.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Veggie Rich
    Foodie
    Main Dish
    Vegetarian
    Vegan
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    Nutrition facts

    12 Servings



    • Serving Size

      1 burger


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      190mg

      8%

    • Total Carbohydrate
      23g

      8%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        1g

    • Protein
      5g

    • Potassium
      165mg
      4%

    Ingredients

    water
    4 cup

    soy sauce or tamari (reduced-sodium)
    1/4 cup

    onions (chopped)
    1 cup

    rib celery (chopped)
    1

    Italian herb blend (dried, oregano, rosemary, and thyme)
    1 tbsp

    walnuts (chopped)
    1/4 cup

    nutritional yeast (optional)
    2

    old-fashioned rolled oats (not instant oats)
    4 1/2 cup

  • Farro, Edamame, And Dried Cranberry Salad

    Farro, Edamame, And Dried Cranberry Salad

    How to Make Farro, Edamame, And Dried Cranberry Salad


    5 min prep time


    15 min cook time


    4servings


    1 cup plus 2 tablespoons

    Print Recipe >

    Step-By-Step Instructions:

    1. Cook farro according to package directions, drain in fine-mesh sieve, run under cold water to quickly cool, and shake off excess liquid.
    2. Place in bowl with remaining ingredients. Toss well.
    Fiber Focused
    Veggie Rich
    Mediterranean
    Quick & Easy
    Salads
    Vegan
    Vegetarian
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    Nutrition facts

    4 Servings



    • Serving Size

      1 cup plus 2 tablespoons


    • Amount per serving



      Calories





      375

    • % Daily value*

    • Total Fat
      19g

      24%

      • Saturated Fat
        1.8g

        9%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      15mg

      <1%

    • Total Carbohydrate
      44g

      16%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        10g

    • Protein
      12g

    • Potassium
      425mg
      9%

    Ingredients

    farro (pearled)
    3/4 cup

    fresh shelled edamame
    1 cup

    celery (chopped)
    1/2 cup

    red onion (diced)
    1/3 cup

    walnuts (chopped)
    2 oz

    cranberries (dried)
    1/4 cup

    cilantro (fresh cilantro or parsley, chopped)
    1/4 cup

    lemon zest (grated)
    2

    lemon juice
    1 tbsp

    sugar
    1 tbsp

    canola oil
    2 tbsp

  • Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    How to Make Farmhouse Vegetable and Farro Soup (Zuppa Di Verdure E Farro)

    Farro is a classic Italian grain that has started gaining popularity in the U.S. Add some canned cannellini beans to this recipe, but be sure to rinse and drain the beans!


    15 min prep time


    45 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Heat oil in dutch oven over medium-high heat. Add onion, leek, carrot and garlic. Sauté for 5 minutes, stirring frequently.
    2. Stir in 2 cups water, farro, salt, pepper, stock, bay leaves, and thyme, and bring to a boil. Cover, reduce heat and simmer for 30 minutes.
    3. Add spinach, beans and tomatoes, and bring to a boil. Reduce heat and simmer for 5 minutes. Discard bay leaves and serve. Garnish each serving with cheese.
    Fiber Focused
    Veggie Rich
    Italian
    Comfort Food
    Sides
    Lunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.8g

        4%

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      42g

      15%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        6g

    • Protein
      13g

    • Potassium
      815mg
      17%

    Ingredients

    leek (chopped)
    1 cup

    onion(s) (chopped)
    1 cup

    Extra Virgin Olive Oil
    2 tsp

    carrot(s) (chopped)
    1/2 cup

    garlic (minced)
    3 clove

    uncooked farro (rinsed and drained)
    3/4 cup

    salt
    1/2 tsp

    freshly ground black pepper
    1/2 tsp

    chicken stock (14.5-ounce, reduced-sodium)
    1 can

    bay leaves
    2

    fresh thyme
    1 sprig

    spinach (chopped)
    2 cup

    cooked cannellini beans
    2 cup

    tomato(es) (14.5-ounce, diced, undrained, reduced-sodium)
    1 can

    parmigiano-reggiano cheese (grated, 1 ounce)
    1/4 cup