Check out the remaining 7 vegetarian dishes for diabetes.
Guacamole Chopped Salad
All of your favorite guacamole flavors in a healthy veggie-packed salad. Want to improve your protein intake? This is one of those great vegetarian dishes for diabetes. Combine with leftover roast chicken or sautéed shrimp. To amp up the flavor, serve with tortilla chips on the side (or crushed over the top).
Ingredients
- 2 tbsp corn oil (or avocado oil)
- 2 teaspoon lime juice
- 1 garlic clove, grated 14 teaspoon salt 14 teaspoon ground pepper
- 4 cups romaine lettuce, chopped
- 2 diced ripe avocados
- 1/4 cup slivered red onion 1 cup grape tomatoes, quartered
- 1 tablespoon pickled jalapeno pepper, diced
Directions
Combine the oil, lime juice, garlic, salt, and pepper in a large mixing bowl. Toss in the romaine, avocado, tomatoes, onion, and jalapeno to coat.
Nutritional Information
Makes 1 1/3 cup
Serving Size: 245 calories; protein 3.1g; carbs 13.4g; dietary fiber 8.4g; sugars 2.7g; fat 22g; saturated fat 3g; vitamin a 4569.9IU; vitamin c 20.3mg; folate 153.3mcg; calcium 36.3mg; iron 1.2mg; magnesium 41.8mg; potassium 720.2mg; sodium 185.4mg; thiamin 0.1mg.
Curry Bowl with Roasted Chickpeas
This meal contains a significant amount of plant-based protein! The curry-infused cauliflower and chickpeas are hearty and filling, and the quinoa offers a protein boost.
ingredients
- 2 tbsp of olive oil
- 1 teaspoon curry powder
- 12 teaspoon salt plus 1/4 teaspoon salt, split
- 1 medium cauliflower head (1 3/4 pounds), chopped into florets (8 cups)
- 1 can no-salt-added chickpeas, rinsed 1 14 cup water plus 2 tablespoons, divided 23 cup quinoa, rinsed
- 4 cups roughly chopped baby spinach
- 2 teaspoons tahini
- 1 teaspoon lime zest and 1 tablespoon lime juice
- 1 minced garlic clove 18 tsp ground pepper
Directions
Step 1: Preheat the oven to 425 degrees Fahrenheit. Cooking sprays a big rimmed baking sheet.
Step 2: In a large mixing basin, combine the oil, curry powder, and 1/2 teaspoon salt. Toss in the cauliflower and chickpeas to coat. Distribute evenly on the baking sheet that has been prepared. Roast for 20 minutes, tossing once, until soft and browned in places.
Stetp 3: In the meantime, in a medium saucepan, add 1 1/4 cups water, quinoa, and the remaining 1/4 teaspoon salt. Over medium-high heat, bring to a boil. Lower the heat to medium-low, cover, and cook for 12 – 15 minutes or until the quinoa is soft. Take the quinoa from the heat and fluff it with a fork. Mix in the spinach and set aside for 5 minutes.
Step 4: Use a small bowl to whisk the tahini, lime zest, lime juice, garlic, pepper, and the remaining 2 tablespoons of water.
Step 5: Spoon the quinoa mixture into four dinner dishes. Drizzle the tahini dressing over the cauliflower-chickpea combination.
Tips
To prepare ahead of time: Refrigerate dressing for up to 1 day (Step 4).
Nutritional Information
1 cup chickpea-cauliflower mixture + 3/4 cup quinoa-spinach mixture + 1 tablespoon sauce
337 calories per serving; 13g protein; 43g carbs; 10g dietary fiber; 6g sugars; 15g fat; 2g saturated fat; 748 mg potassium; 625 mg sodium.
Greek Salad with Edamame
Edamame provides protein to the traditional Greek salad, which also includes romaine, tomatoes, cucumber, feta, and olives. Serve with toasted pita bread that has been sprinkled with dry oregano and drizzled with olive oil or za’atar. This is one many “fusion” vegetarian dishes for diabetes.
Ingredient
- 1/4 cup wine vinegar
- 3 tbsp extra virgin olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 8 cups romaine lettuce, chopped (about 2 romaine hearts)
- 16 oz. frozen shelled edamame (about 3 cups), thawed (see Tip)
- 1 cup cherry or grape tomatoes, halved
- 12 sliced European cucumber
- 1/2 cup feta cheese, crumbled
- 1/4 cup shaved fresh basil
- 1/4 cup Kalamata olives, sliced
- 1/4 cup sliced red onion
Directions
In a large mixing bowl, combine the vinegar, oil, salt, and pepper. Toss in the romaine, edamame, tomatoes, cucumber, feta, basil, olives, and onion to coat.
Tips
In 2016, 94 percent of soybeans in the United States were genetically engineered. Use organic soy products if you wish to avoid genetically modified meals.
Nutritional Information
Makes 2 3/4 cup
Per Serving: 344 calories; protein 17.1g; carbs 19.9g; dietary fiber 8.8g; sugars 6.3g; fat 23.3g; saturated fat 5.3g; cholesterol 16.7mg; vitamin a iu 9213.2IU; vitamin c 18mg; folate 498.9mcg; calcium 216.1mg; iron 4.1mg; magnesium 101.4mg; potassium 907.6mg; sodium 488.7mg; thiamin 0.3mg.
Everything Bagel Avocado Toast
In one nutritious breakfast, combine the flavor of an everything bagel with the richness of avocado toast when you need to go out the door quickly, toast, top, and sprinkle for this quick morning meal. Want to dazzle it up? Serve with a poached or fried egg on top.
Ingredient
- 1/4 medium mashed avocado
- 1 toasted piece of whole-grain bread
- 2 tsp everything bagel seasoning
- 1 tsp flaky sea salt (such as Maldon)
Directions
On toast, spread avocado. Season with salt and pepper to taste.
Nutritional Information
1 toast (serving size)
Per serving: 172 calories; 5.4g protein; 17.8g carbs; 5.9g dietary fiber; 2.3g sugars; 9.8g fat; 1.4g saturated fat; 73.7IU vitamin A; 5.5mg folate; 60.5mg calcium; 1.3mg iron; 41.4mg magnesium; 341.5mg potassium Salad with Quinoa and Black Beans
Quinoa Black Bean Salad
Try this quinoa and black bean salad as a one of those filling vegetarian dishes for diabetes as a main meal or as a side dish with grilled chicken or steak. Don’t forget about the leftovers! They’re great for a quick meal on the go.
Sodium (251.8mg); thiamin (0.1mg); added sugar (1g).
Ingredient
- 2 ears of corn, husked
- 1 medium zucchini, sliced into 1/4-inch planks lengthwise
- 6 tbsp extra virgin olive oil
- 1/4 cup lemon juice
- 1/2 teaspoon cumin powder
- 3 cups quinoa, cooked (see Associated Recipes)
- 3 cups arugula baby
- 1 (15 oz.) can rinse no-salt-added black beans
- 1 cup pico de gallo
- 1/2 cup chopped fresh cilantro
- 3/4 cup crumbled cotija cheese
- 1 diced avocado, divided
Directions
Step 1: Prepare a charcoal or a gas grill to medium heat (350-400 degrees F). Grill the corn, uncovered and turning periodically, for about 10 minutes or until soft and browned on all sides. Grill the zucchini, uncovered, for about 2 minutes per side or until browned and tender. (Alternatively, heat a grill pan covered with cooking spray over medium-high heat). Grill the corn for 4 to 5 minutes, turning regularly, until browned and tender. Grill the zucchini until browned and tender, about 2 minutes per side.) Chop the zucchini coarsely and remove the kernels from the cobs.
Step 2: Combine the oil, lime juice, and cumin in a large mixing bowl. Combine the zucchini, corn, quinoa, arugula, beans, and half of each of the pico de gallo, cilantro, cheese, and avocado. Toss gently to mix.
Step 3: Finish with the rest of the pico de gallo, cilantro, cheese, and avocado.
To prepare ahead of time
Make the salad according to the package directions, omitting the avocado. Refrigerate for up to 3 days, covered. Just before serving, add the avocado.
Nutritional Information
Makes 1 1/2 cups serve
Serving Size: 458 calories; protein 13.8g; carbs 46.5g; dietary fiber 9.6g; sugars 6.9g; fat 26g; saturated fat 5.6g; cholesterol 15mg; vitamin a iu 784.7IU; vitamin c 18.1mg; folate 101.2mcg; calcium 204mg; iron 3.5mg; magnesium 135.9mg; potassium 745.9mg; sodium 440.1mg; thiamin 0.3mg.
Chinese Crispy Noodles with Tofu and Peanut Sauce
Another one of delicious vegetarian dishes for diabetes.
Chow mein, a Chinese American meal with fried noodles, inspired this peanut-tofu noodle dish. Pan-crisping the noodles here replicates the crispness of the original dish while reducing saturated fat. Lo mein or egg noodles can be found at your local Chinese market or in the international section of big supermarkets.
Ingredients
- 1 package (14 ounces) extra-firm tofu, drained
- 2 tbsp. canola oil, split
- Sauce with Peanuts
- 1/4 cup natural creamy peanut butter
- 1 tablespoon soy sauce (reduced sodium)
- 1 teaspoon fresh ginger, grated
- 1/2 teaspoon lime zest 2 teaspoon lime juice
- 1 tablespoon sesame oil, roasted
- 2 teaspoons honey
- 1/4 tsp crushed red pepper (optional)
- Noodle Salad
- 4 ounces Chinese noodles (Kame)
- 2 cups carrots, shredded
- 1 cup red or green cabbage, shredded
- 1/2 cup fresh cilantro, coarsely chopped
- 1/2 cup fresh mint, finely chopped
- 1/2 cup unsalted roasted peanuts, chopped 4 scallions, white and light green portions only, lime wedges for serving
Directions
Step 1: To make tofu, follow these steps: Preheat the oven to 400 degrees Fahrenheit. Tofu should be cut crosswise into 1/2-inch thick pieces. Put on a large baking sheet lined with three layers of paper towels in a single layer. Cover with 2 to 3 more layers of paper towels. To remove extra liquid, gently press the tofu. Remove the paper towels. Tofu should be cut into 1/2-inch chunks.
Step 2: In a large cast-iron or another heavy ovenproof pan, heat 1 tablespoon of canola oil over medium-high heat. Cook, while constantly stirring, until the tofu is gently browned, about 5 minutes, and bake it in the oven for 10 – 15 minutes or until crispy.
Step 3: In the meantime, make the sauce: Combine peanut butter, soy sauce, ginger, lime zest, lime juice, sesame oil, honey, and crushed red pepper in a small bowl and set it aside.
Step 4: To make the noodle bowl: Boil the noodles in boiling water for about 3 minutes, according to package recommendations. Drain.
Step 5: When the tofu is done, place it on a platter and keep it warm. Set the hot skillet over medium-high heat with care. (Beware of the hot handle!) Bring 1/2 tablespoon canola oil to a simmer in a small saucepan; add the cooked noodles, pressing them into a thin layer in the bottom of the pan. 3 to 5 minutes, or until the underside is browned and crispy in areas. Flip the noodles carefully and drizzle the remaining 1/2 tablespoon oil around the pan’s edge to enable it to drip down; cook until the underside is browned and crispy in patches, 3 to 5 minutes. To avoid burning, adjust the heat as needed.
Step 6: Place the cooked noodles in a serving dish and top with the carrots, cabbage, cilantro, mint, and tofu. Sprinkle the peanut sauce over the top. Garnish with peanuts and scallions. Serve with wedges of lime.
Tips
To prepare ahead of time: Make the sauce (Step 3) and store it in the refrigerator for up to 1 day.
Nutritional Information
1 3/4 cups noodles and vegetables + 3 1/2 oz. tofu + 2 Tbsp. sauce
542 calories per serving; 23g protein; 41g carbs; 5g dietary fiber; 8g sugars; 34g fat; 4g saturated fat; 519 mg potassium; 278 mg sodium.
Chopped Power Salad with Creamy Cilantro Dressing for Vegetarians
Chickpeas and quinoa add protein to this healthy vegetarian salad recipe. When combined with a creamy dressing, cilantro provides color and taste. This cold salad is perfect for lunch or dinner.
Ingredient Checklist Ingredients
- 1/2 cup cilantro
- 1/2 cup buttermilk
- 1/4 cup mayonnaise
- 2 tablespoons shallot, chopped
- 1 tbsp. cider vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 6 cups shredded lettuce
- 2 cups stemmed kale, thinly sliced
- 1 (15 oz.) container drained chickpeas
- 2 medium carrots sliced
- 1 medium red or yellow bell pepper diced
- 1 cup quinoa, cooked
- 1/3 cup unsalted roasted pepitas
Directions
Step 1: In a tiny food processor, combine cilantro, buttermilk, mayonnaise, shallot, vinegar, salt, and pepper. Blend until well combined.
Step 2: Combine lettuce, kale, chickpeas, carrots, bell pepper, and quinoa in a large bowl. Pour the dressing over and toss the salad. Before serving, sprinkle with pepitas.
Nutritional Information
Makes approximately 2 1/2 cups
362 calories per serving; fat 17g; cholesterol 6mg; sodium 397 mg; carbs 38g; dietary fiber 9g; protein 13g; sugars 6g; niacin equivalents 2mg; saturated fat 3g; vitamin A iu 10979 IU; potassium 634mg.
To Conclude
There you have it. We have 14 vegetarian dishes for diabetes who enjoy experimenting with plantt-based ingredients. If you’d like to contribute some of your favorite recipes, please click contact us and share.