We have some recipes for vegetarian dishes for diabetes. Here are the first 7 of 14 recipes. Take a look!
Muffin Tin Omelets with Bell Pepper, Black Beans, and Jack Cheese
Allow your muffin tin to assist you with your food. Make enough protein-rich vegetarian muffins for a week.
This is one of those vegetarian recipes for diabetes in a large batch so you can reheat later for those for those extra-busy mornings. You should keep the leftovers in the freezer or refrigerator.
Ingredients
- 8 medium eggs
- 1/2 cup of low-fat milk
- 1/4 teaspoon of salt
- 1/4 teaspoon of pepper
- 3/4 cup red bell pepper, chopped
- 3/4 cup rinsed black beans
- 6 tbsp. shredded Monterey Cheddar cheese
- 1/4 cups salsa
Directions
Step 1: Heat the oven to 325°F.
Step 2: Combine the eggs, milk, salt, and pepper in a large bowl.
Step 3: Coat a 12-cup muffin tray well with cooking spray oil. Fill muffin cups halfway with bell pepper, black beans, cheese, and salsa. Finish with the egg mixture. Bake for 20 – 25 minutes or until firm and gently browned. Let for a 5-minute rest before removing from the pan.
Tips
To prepare ahead of time: Cool fully and store in an airtight container. You should be able to refrigerate for up to 3 days. Or you can freeze for up to 1 month. To reheat, wrap in a wet paper towel and microwave on High for 30 – 60 seconds to reheat.
Nutritional Information
2 muffins per serving
Protein 12.9g; carbs 8.4g; cholesterol 255.3mg; dietary fiber 2.7g; sugars 2.5g; fat 8.8g; saturated fat 3.6g; vitamin a iu 1088.2IU; vitamin c 24.8mg; folate 60.9mcg; calcium 130.9mg; iron 1.9mg; magnesium 26.6mg; potassium 290.5mg; sodium 360.9mg.
Vegan Kale Caesar Salad with Tofu Croutons
With 18 grams of protein, substituting tofu for the bread increases the satiety factor. Try Tuscan kale which has flat and dark green-blue leaves that are soft enough to eat raw, like in this salad.
Ingredients
- Croutons made with tofu
- 1 block extra-firm tofu (14 to 16 ounces), drained and cut into 3/4-inch cubes
- 1/4 cup fresh lemon juice
- 1/4 teaspoon vegan Worcestershire sauce
- 1 tsp. garlic powder
- 1 tsp. onion powder
- 3 tsp olive oil (divided)
- Salad
- 8 cups kale, chopped
- 1/4 cup dietary yeast
- 1/4 cup pumpkin seeds, roasted
- 1/2 cup vegan Caesar dressing, bottled
- 1 avocado
Directions
Step 1: Make the tofu croutons: Place the tofu between layers of paper towels on a baking sheet. Place another pan on top, then a heavy can, and allow it to drain for 15 minutes. In a large mixing bowl, combine the lemon juice, Worcestershire sauce, garlic powder, and onion powder. Toss in the tofu to coat. Let it stand for 15 minutes or place it in the refrigerator for up to 2 hours. Remove the tofu from the liquid and place it on a platter.
Step 2: In a large cast-iron skillet, heat 1 1/2 tsp oil over medium heat until shimmering. Saute half of the tofu for 6 to 8 minutes or until golden and crisp on all sides; transfer to a paper-towel-lined dish to drain and cool. Recycle the remaining oil and tofu.
Step 3: To make the salad: In a large mixing bowl, combine the kale and nutritional yeast. Distribute the mixture among four covered single-serving containers. 1 tablespoon pumpkin seeds and 1/2 cup croutons on top of each. Distribute the dressing amongst four small closed containers or jars.
Step 4: Refrigerate for up to 4 days after sealing the containers. Just before serving, toss each salad with the dressing and top with 1/4 avocado (sliced).
Nutritional Information
Makes 2 3/4 cup
Serving Size: 400 calories; protein 20.3g; carbs 19.5g; dietary fiber 8.6g; sugars 2g; fat 27.9g; saturated fat 4.3g; cholesterol 6.2mg; vitamin a iu 3339.7IU; vitamin c 51.1mg; folate 89.6mcg; calcium 137 mg; iron 4mg; magnesium 85.5mg; potassium 670.2mg; sodium 423.2mg; thiamin 4.9mg.
Maple Granola
This quick and healthful granola recipe may be eaten as cereal with milk or sprinkled over yogurt to form a simple parfait. For a complete breakfast, pair it with a banana.
Ingredients
- 2 tbsp pure maple syrup
- 1 teaspoon of canola oil
- 1/4 teaspoon vanilla extract
- 1/4 cup chopped pecans 1 cup rolled oats
- 1/2 teaspoon cinnamon powder
- 1/8 tsp kosher salt
Directions
Step 1: Preheat the oven to 325 degrees Fahrenheit. Using parchment paper, line a rimmed baking sheet.
Step 2: Combine the maple syrup, oil, and vanilla extract in a medium mixing bowl. Mix in the oats, pecans, cinnamon, and salt until well blended. Spread evenly on the prepared baking sheet.
Step 3: Bake the granola for 10 to 15 minutes, stirring halfway through, until brown. Let cool thoroughly before storing.
Tips
Because oats are frequently cross-contaminated with wheat and barley, anyone with celiac disease or gluten sensitivity should purchase “gluten-free” oats.
Nutritional Information
Per Serving: 146 calories; protein 2.5g; carbs 17.6g; dietary fiber 2.5g; sugars 5.5g; fat 7.9g; saturated fat 0.8g; vitamin a iu 5.3IU; vitamin c 0.1mg; folate 9.1mcg; calcium 19.8mg; iron 0.9mg; magnesium 52mg; potassium 100.3mg; sodium 29.1mg; thiamin 0.1mg; added sugar 5g.
Green Goddess Salad with Chickpeas
A nutritious green goddess dressing prepared from avocado, buttermilk, and herbs is used in this cucumber, tomato, Swiss cheese, and chickpea salad recipe. The extra dressing goes well with grilled vegetables.
Ingredients
Dressing
- 1 peeled and pitted avocado
- 1 1/2 cup buttermilk
- 1/4 cup chopped fresh herbs (tarragon, sorrel, mint, parsley, or cilantro)
- 2 tbsp rice vinegar
- 1/2 teaspoon of salt
Salad
- 3 cups romaine lettuce, chopped
- 1 cup cucumber slices
- 1 can of rinsed chickpeas 1/4 cup chopped low-fat Swiss cheese
- 6 cherry tomatoes, cut in half if desired
Directions
Step 1: To make the dressing, combine the avocado, buttermilk, herbs, vinegar, and salt in a blender. Blend until smooth.
Step 2: To make the salad: Mix lettuce and cucumber with 1/4 cup dressing in a mixing bowl. Chickpeas, cheese, and tomatoes go on top. (The surplus dressing can be refrigerated for up to 3 days.)
Tips
To prepare ahead of time: Refrigerate any leftover dressing for up to 3 days.
Nutritional Information
2 3/4 cup
Serving Size: 304 calories; protein 21.7g; carbs 39.8g; fiber 11.9g; sugars 10.1g; cholesterol 12mg; fat 7.5g; saturated fat 1.7g; vitamin a iu 6774.1IU; vitamin c 14mg; folate 180.9mcg; calcium 420mg; iron 2.5mg; magnesium 71.8mg; potassium 641.4mg; sodium 465mg.
Charred Vegetables and Tostadas Beans and Lime Crema
One of many vegetarian recipes for diabetes that the whole family will enjoy, pile vegetables and black beans onto crisp tostadas and top with lime crema. Charring the vegetables under the broiler imparts a smokey flavor while speedily cooking them.
Ingredients
Crème de Lime
- 5 tbsp. soured cream
- 2 tablespoons lime juice 18 teaspoon lime zest
- 1/8 tsp kosher salt
Tostadas
- 6 tortillas de maíz
- 2 tbsp canola oil plus 2 tsp salt, divided
- 4 garlic cloves, cut and divided
- 1/2 teaspoon cumin powder
- 1 tsp kosher salt (divided)
- 1/8 tsp chipotle chile powder
- 2 (15 oz.) cans 1/4 cup washed no-salt-added black beans, plus more as needed
- 2 medium chopped red bell peppers
- 1 large halved and sliced red onion
- 2 medium zucchini, halved and thinly sliced
- 1 cup maize kernels, fresh or frozen
- 1/4 teaspoon black pepper
- 1 cup cabbage, thinly shredded
- 1/4 cup fresh cilantro, chopped
- 6 tbsp cotija cheese, crumbled
Directions
Step 1: To make crema: In a small bowl, combine the sour cream, lime zest, lime juice, and salt. Set aside.
Step 2: To make tostadas: Preheat the oven to 400°F with a rack in the upper third position.
Step 3: Drizzle 1 tablespoon of oil on both sides of the tortillas and place on a baking sheet. (It’s fine if they overlap somewhat; they’ll shrink as they cook.) Bake for 10 minutes, flipping halfway, until golden and crisp. Remove to a wire rack to cool.
Step 4: Heat up a large skillet over medium heat, heat 2 teaspoons of oil. Cook, stirring regularly, for 30 seconds or until 1 garlic clove is aromatic. Cook, stirring, for 30 seconds more after adding cumin, 1/2 teaspoon salt, and chile powder. Cook until the beans are cooked through, about 4 minutes. Add 1/4 cup water to the beans in a food processor. Process until smooth, adding 1 tablespoon of water at a time as necessary.
Step 5: Preheat the broiler to “high”.
Step 6: In a large mixing bowl, combine bell peppers, onion, zucchini, corn, ground pepper, the remaining 3 garlic cloves, 1 tablespoon oil, and 1/2 teaspoon salt. Put the mixture on a broad-rimmed baking sheet. Broil, occasionally stirring, for 8 to 12 minutes or until lightly charred.
Step 7: Tostadas should be topped with beans, grilled veggies, cabbage, cilantro, cheese, and the saved crema.
Nutritional Information
1 tostada contains 327 calories, 13.1 grams of protein, 43.3 grams of carbs, 10.5 grams of dietary fiber, 6.6 grams of sugars, 12.5 grams of fat, 2.8 grams of saturated fat, and 12.1 milligrams of cholesterol.
Citrus Vinaigrette
The natural sweetness of orange juice complements the acidity of the lemon juice in this versatile citrus salad dressing. Use it to make a mayonnaise-free dressing for coleslaw, or drizzle it over winter greens with dried fruit and nuts.
Ingredients
- 12-quartered tiny shallot
- 1/4 cup orange juice, preferably freshly squeezed 1 teaspoon orange zest
- 2 tbsp of lemon juice
- 2 tbsp. Dijon mustard
- 1/2 teaspoon of salt
- 1/2 teaspoon black pepper
- 1/4 cup virgin olive oil
- 1/4 cup canola or avocado oil, organic
Directions
In a blender, combine shallot, orange zest, orange juice, lemon juice, mustard, salt, and pepper. (Alternatively, mix all ingredients in a jar and blend with an immersion blender.) Blend in the olive and canola (or avocado) oils until smooth.
Tips
To prepare ahead of time: Dressing can be stored in the refrigerator for about 5 days.
Nutritional Information
131 calories per serving; protein 0.1g; carbs 1.4g; dietary fiber 0.1g; sugars 0.9g; fat 14g; saturated fat 1.5g; vitamin a iu 16.7IU; vitamin c 5.8mg; folate 3.6mcg; calcium 2.6mg; iron 0.1mg; magnesium 1.6mg; potassium 25.9mg; sodium 161.9mg.
Greek Vegetarian Stuffed Zucchini
These vegetarian-filled zucchinis are soft and fresh, with Mediterranean tastes. The olives and feta cheese offer a pleasant salty bite, while the quinoa contributes a nutty flavor as well as protein and fiber.
Ingredients
- 1/4 teaspoon salt
- 1/2 teaspoon powdered pepper
- 4 medium zucchini
- 1 tbsp olive oil (extra virgin)
- 3/4 cup finely chopped onion
- 1 tablespoon garlic, coarsely chopped
- 1/4 teaspoon of smoked paprika
- 1 tablespoon fresh oregano, chopped
- 1 cup quinoa, cooked
- 1 cup plum tomatoes, diced
- 1/2 cup crumbled feta cheese
- 8 pitted Kalamata olives
Directions
Step 1: Preheat the oven to 350 degrees Fahrenheit. Split each zucchini in half lengthwise and scoop out most of the flesh with a teaspoon, leaving 1/2-inch-thick shells. Chop half of the flesh coarsely; discard the rest or save it for another use. Spread the zucchini shells on a baking sheet and season with salt and pepper. Bake for 10 to 13 minutes or until the zucchini begins to soften.
Step 2: Heat the oil in a medium size skillet. Cook, occasionally stirring, until the onion begins to soften, 3 to 4 minutes, with the zucchini, onion, garlic, paprika, and 2 tablespoons oregano. Move the pan way from the heat and toss in the quinoa, tomatoes, olives, and feta. Distribute the mixture evenly among the zucchini shells.
Step 3: Preheat the oven to broil on a rack 8 inches from the heat. Broil the filled zucchini shells for 5 to 6 minutes or until the tops are gently browned. 1 teaspoon of oregano is left over.
Nutritional Information
2 filled zucchini halves per serving
Serving Size: 207 calories; protein 7.7g; carbs 21.6g; dietary fiber 4.1g; sugars 6.9g; fat 11g; saturated fat 3.6g; cholesterol 16.7mg; vitamin a iu 701IU; vitamin c 38 mg; folate 80.3mcg; calcium 156.8mg; iron 2mg; magnesium 75.3mg; potassium 678.2mg; sodium 458.4mg.
Click Here to Read Part 2 of Vegetarian Recipes for Diabetes