Vegetarian Recipes for Diabetes

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 2

Ingredients:

6 flour tortillas
1/2 cup fat free cottage cheese
1/4 tsp salt
3 Tbsp lemon juice
15 oz can garbanzo beans, rinsed and drained
Nonstick cooking spray
1/4 cup onion, minced
1 garlic clove, mince
1/4 cup fresh parsley, chopped
2 Tbsp fresh cilantro
1 tbsp sesame seeds, toasted
2 cups cucumber, thinly sliced
3 cups fresh spinach, shredded
3 cups tomato, chopped
6 Tbsp fat free sour cream
1 Tbsp green onions, finely chopped

Recipe Summary:

Preparation Time: 45 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 2

Ingredients:

Filling

1 lb cooked new potatoes, cut into 1/2 inch pieces
1 cup mushrooms, sliced
1/2 medium red pepper, chopped
2 tsp olive or vegetable oil
2 small zucchini, coarsely shredded
2 cups broccoli florets, steamed until crisp-tender
3 Tbsp grated Parmesan cheese
2 finely chopped fresh or (1/2 tsp dried) thyme leaves
1/8 tsp salt
1/4 tsp pepper
6 Tbsp reduced-fat sour cream
Parsley sprigs

Recipe Summary:

Preparation Time: 1 hour

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 0

Ingredients:

1-1/2 Tbsp olive oil
1 large onion, chopped
1/2 tsp paprika
1-1/2 cups long grain brown rice
3-3/4 cups low-sodium vegetable broth
3/4 cups dry white wine
14 oz can tomatoes, chopped with juice
1 Tbsp tomato paste
1/2 tsp tarragon
1 tsp dried basil
1 tsp oregano
1 red pepper, roughly chopped
1 green pepper, roughly chopped
3 stalks celery, finely chopped
3 cups mushrooms, washed and sliced
1/2 cup snow pea pods
2/3 cup frozen peas
1/3 cup cashew nut pieces
salt and pepper to taste

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 2

Ingredients:

1/2 white onion (5 oz), diced small
1 lb eggplant, peeled and diced into 3/4-inch cubes
1 red bell pepper (1/2 lb), seeded and medium diced
2 tsp vegetable oil
1 small clove garlic, peeled and chopped
1/2 tsp fresh ginger, peeled and chopped
1 pkg (14-1/2 oz) extra firm tofu, diced medium
1/2 cup sesame garlic sauce
1 cup edamame (soybeans), pods removed
2 Tbsp chopped cilantro
3 Tbsp (about 2) scallions, washed and cut on bias

Recipe Summary:

Preparation Time: 20 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

12 small corn or flour tortillas
Vegetable Oil or Margarine
1 (16oz) can refried beans
1/4 cup chopped onion
2 ounces fresh or canned green chili peppers, diced
6 Tbsp red taco sauce
3 cups chopped vegetables, such as broccoli, mushrooms, spinach, and bell peppers
1/2 cup (2oz) shredded part-skim mozzarella cheese
1/2 cup chopped cilantro (optional)

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 3

Ingredients:

2 tsp olive oil
1-1/2 cup chopped onion
3 garlic cloves, minced
1 green pepper, coarsely chopped
1 red pepper, coarsely chopped
1 tsp ground cumin
2 tsp chili powder
1/8 tsp cayenne powder
1 cup frozen or fresh corn kernels
15 oz can dark red kidney beans, rinsed and drained
15 oz can black beans, rinsed and drained
1 cup no added salt tomato sauce
4 oz can diced green chilies, drained
nonstick cooking spray
6 corn tortillas
1 cup fat free ricotta cheese
3/4 cup low fat cheddar cheese, shredded

Recipe Summary:

Preparation Time: 1 hour, 30 minutes

Number of Servings: 9

Cups of Fruits and Vegetables Per Person: 2

Ingredients:

1 lb low-fat cottage cheese
1/2 lb low-fat or part-skim ricotta cheese
2 egg whites
2 Tbsp Parmesan cheese, grated
1 Tbsp fresh chives, minced
1 Tbsp fresh parsley, minced
1/4 tsp freshly ground black pepper
8 oz whole wheat lasagna noodles, uncooked
1 cup onion (1 large), minced
1/4 cup dry red wine
1-1/2 lbs mushrooms, sliced
1 cup zucchini, chopped
4 cups low sodium red sauce of your choice

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 6

Cups of Fruits and Vegetables Per Person: 1

Ingredients:

1 cup medium grind bulgur
2 cups vegetable stock
1 tsp ground cumin
1 Tbsp olive oil
1 small onion, chopped
1 small green bell pepper, chopped
3 cloves garlic, minced
2 cups canned chickpeas, rinsed and drained
1/3 cup fresh lemon juice
1 cup fresh chopped parsley

Recipe Summary:

Preparation Time: 30 minutes

Number of Servings: 12

Cups of Fruits and Vegetables Per Person: 0

Ingredients:

1 ripe avocado, peeled and seeded
1 medium onion, julienne
2 large green peppers, julienne
2 large red peppers, julienne
1 cup fresh cilantro, finely chopped
1-1/2 cups fresh tomato salsa (see below)
12 flour tortillas
non-stick cooking spray

Fresh Tomato Salsa

1 cup diced tomatoes
1/3 cup diced onions
1/2 clove garlic, minced
2 tsp cilantro
1/3 tsp chopped jalapeño peppers
1/2 tsp lime juice
pinch of cumin