4. When the potatoes are ready, divide evenly among plates. Top each with chili and drizzle with the cheese sauce.
5. Store leftovers in the refrigerator for up to 3 days.
MAKE IT LOWER IN POTASSIUM: Put the cut potatoes in a large pot of warm water and let sit for 2 to 4 hours. Drain and pat dry before baking. This method is known as leaching, and research has shown that it can remove 50 to 75 percent of the potassium.
PER SERVING (½ CUP): Calories: 283; Protein: 12.6g; Carbohydrates: 41g; Fiber: 9g; Total Fat: 9g; Saturated Fat: 1g; Sodium: 210mg; Cholesterol: 0mg; Potassium: 571mg; Phosphorus: 112mg
Roasted Veggie Ginger Soup
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
SERVES 10 • PREP TIME: 10 minutes • COOK TIME: 50 minutes
This is a great soup for the cold fall and winter months. Try it with different toppings—add a dollop of plain Greek yogurt, whole-wheat croutons, a sprinkle of scallions, or grated Parmesan cheese.
3 cups spaghetti squash, peeled and cubed
6 medium carrots, peeled and quartered
1 garlic head, top cut off to expose the cloves inside
Avocado or olive oil cooking spray
2 tablespoons olive or avocado oil
1 medium yellow onion, diced
2 tablespoons grated fresh ginger
1 teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon dried thyme
Dash freshly ground black pepper
Dash salt
6 cups no-salt-added or low-sodium vegetable broth
1. Preheat the oven to 425°F. Line a baking sheet with parchment paper and arrange the spaghetti squash and carrots in a single layer. Wrap the garlic head in aluminum foil and set on the baking sheet. Spray the squash and carrots with a light coat of cooking spray and roast in the oven until cooked and lightly browned, 30 to 45 minutes.
2. When the vegetables are almost done, in a large pot, heat the oil over medium heat. Add the onions and ginger and cook for about 5 minutes until soft. Add the cumin, oregano, and thyme.
3. Remove the roasted vegetables and garlic from the oven. Squeeze the garlic cloves into the pot and add the roasted carrots and spaghetti squash. Mix together and season with pepper and salt.
4. Add the broth and bring the mixture to a boil. Once boiling, remove from the heat and puree using an immersion blender or placing in a regular blender. Serve immediately and enjoy.
5. Store leftovers in the refrigerator for up to 5 days. To freeze, cool the mixture and pour into a gallon-size resealable freezer bag. Lay it flat in the freezer for up to 3 months.
PER SERVING (1 CUP): Calories: 70; Protein: 0.8g; Carbohydrates: 11g; Fiber: 2g; Total Fat: 3g; Saturated Fat: 0.4g; Sodium: 167mg; Cholesterol: 0mg; Potassium: 211mg; Phosphorus: 23mg
Mushroom Soup
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN • ONE POT
SERVES 4 • PREP TIME: 5 minutes • COOK TIME: 20 minutes
Traditional cream of mushroom soup is often high in sodium, saturated fat, and cholesterol. This recipe uses plant-based almond milk with flour and broth to create that creamy texture without the not-so-kidney-friendly ingredients. If you don't have vegan butter, use 3 tablespoons of unsalted butter plus 2 tablespoons of olive oil to keep the saturated fat content low.
5 tablespoons unsalted vegan butter
½ cup finely chopped white onion
1 cup thinly sliced or finely chopped white mushrooms
¼ cup whole-wheat flour
¼ cup all-purpose flour
2 cups no-salt-added or low-sodium chicken or vegetable broth
1 cup plain Unsweetened Almond Milk or store-bought
½ teaspoon freshly ground black pepper
¼ teaspoon salt
1. In a medium pot, melt the butter over medium heat.
2. Add the onions and sauté for about 5 minutes, until soft and semi-translucent.
3. Add the mushrooms and cook for an additional 5 minutes until soft.
4. Sprinkle both flours over the mixture and stir for about 2 minutes.
5. Whisk in the broth and almond milk. Bring to a simmer and cook until thickened, about 5 minutes. Season with pepper and salt. Serve immediately and enjoy!
6. Store leftovers in the refrigerator for up to 5 days. To freeze, cool the mixture and pour into a gallon-size resealable freezer bag. Lay flat in the freezer for up to 3 months.
PER SERVING (3/4 CUP): Calories: 274; Protein: 3.5g; Carbohydrates: 17g; Fiber: 3g; Total Fat: 22g; Saturated Fat: 10g; Sodium: 206mg; Cholesterol: 38mg; Potassium: 210mg; Phosphorus: 75mg
Vegetarian Enchiladas
5
Vegetarian and Seafood Entrees
Slow Cooker Kabocha Barley Risotto
Chickpea Shawarma Wraps
Roasted Vegetable and Tofu Fried Rice
Vegetarian Garam Masala Burritos
“Cheezy” Pasta with Broccoli
Tangy Kale Orzo with Tempeh Sausage
Spicy Black Bean Power Bowls
Vegetarian Enchiladas
Pressure Cooker Lentil Sloppy Joes with Coleslaw
Tofu Spring Rolls
Feta, Onion, and Pepper Pizza
Shrimp Quesadillas
Baked Crab Cakes with Corn and Roasted Broccoli
Zesty Tuna Salad Sandwiches with Carrot Sticks
Sheet Pan Teriyaki Salmon with Roasted Vegetables
Slow Cooker Kabocha Barley Risotto
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
SERVES 6 • PREP TIME: 10 minutes • COOK TIME: 6 hours
Kabocha is a Japanese winter squash that is high in antioxidants and fiber, which is great for your gut health. It is a sweet squash that has a variety of uses in sweet and savory dishes. Although this is a winter squash, kabocha is available year-round and can be found at your local grocery store. When choosing your squash, pick one that feels heavier and has a deep green color.
2 teaspoons avocado or olive oil
½ small yellow onion, diced
2 garlic cloves, minced
Pinch freshly ground black pepper
8 ounces mushrooms, thinly sliced
1½ cups pearl barley, rinsed
3 cups kabocha squash, peeled, seeded, and cut into ¼-inch cubes
4 cups low-sodium or no-salt-added vegetable broth
1 cup frozen shelled edamame, thawed
1. In a medium skillet or pan, heat the oil over medium-high heat. Add the onion, garlic, and pepper. Stir occasionally and cook for about 5 minutes, until the onions are translucent.
2. Add the mushrooms and cook for about 2 minutes, until slightly brown and soft.
3. Add the barley and cook until the grain is slightly golden, about 2 minutes.
4. Transfer the ingredients to a 6-quart slow cooker. Add the squash and broth. Stir to combine.
5. Cover and cook over low heat for 5 to 6 hours, until the liquid is absorbed and the squash is fork-tender.
6. Stir in the edamame and serve immediately.
7. Store in an airtight container or resealable bag in the refrigerator for up to 5 days or in the freezer for up to 6 months. If storing in the freezer, I recommend using a resealable bag and lay it flat to freeze for easier storage.
MAKE IT SIMPLER: To make in a pressure cooker, set the pressure cooker to the sauté setting on high and add the oil, onion, garlic, and pepper. Cook until the onions are translucent, about 5 minutes. Add the mushrooms and stir occasionally. Cook for an additional 2 minutes, until the mushrooms are tender. Add the barley and cook for an additional minute, until the barley is slightly golden. Turn off the sauté setting and secure the lid. Set the pressure cooker to manual on high pressure and cook for 6 minutes. Let the pressure release naturally for 5 minutes and then quick release the remaining pressure.
PER SERVING (1½ CUPS): Calories: 212; Protein: 8.4g; Carbohydrates: 39g; Fiber: 9g; Total Fat: 3g; Saturated Fat: 1g; Sodium: 148mg; C
holesterol: 0mg; Potassium: 474mg; Phosphorus: 108mg
Chickpea Shawarma Wraps
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 4 • PREP TIME: 5 minutes • COOK TIME: 10 minutes
Though this looks like a long list of ingredients, this dish is actually very simple to make. Most of the ingredients are just seasonings and spices to give this dish a punch of flavor with no added salt. Chickpeas are a great plant-based protein source that are super versatile and affordable. You can enjoy this as is or swap out the pita for rice or naan bread.
FOR THE CHICKPEA SHAWARMA
1 (15-ounce) can no-salt-added or low-sodium chickpeas, drained, rinsed, and patted dry
½ teaspoon ground cumin
½ teaspoon salt
¼ teaspoon ground coriander
¼ teaspoon paprika
⅛ teaspoon ground cayenne pepper
⅛ teaspoon ground cinnamon
1 tablespoon olive or avocado oil
1 garlic clove, minced
Freshly ground black pepper
FOR THE SAUCE
1 cup plain nonfat Greek yogurt
½ cup cucumber, seeded, peeled, and finely chopped
1 tablespoon freshly squeezed lemon juice
1 garlic clove, minced
1 teaspoon ground cumin
FOR THE WRAPS
4 medium (6-inch) whole-wheat pita pockets
8 leaves romaine lettuce
1 small tomato, cut into 8 thin rounds
¼ medium red onion, thinly sliced (optional)
TO MAKE THE SHAWARMA
1. In a medium bowl, combine the chickpeas, cumin, salt, coriander, paprika, cayenne, and cinnamon. Mix together until chickpeas are well coated.
2. In a large skillet or pan, heat the oil over medium heat. Add the spiced chickpeas and the garlic. Cook, stirring occasionally, until warm and the chickpeas are crispy, about 10 minutes. Add black pepper to taste.
TO MAKE THE SAUCE
3. Meanwhile, in a small bowl, whisk the yogurt, cucumber, lemon juice, garlic, and cumin.
TO MAKE THE WRAPS
4. Toast the pitas in a toaster oven, then assemble the pita pockets. To each pita pocket, add 2 leaves of lettuce, 2 slices of tomato, one-quarter of the chickpea mixture, and drizzle with some sauce. Top with red onion (if using).
5. Store leftovers of the chickpea mixture in the refrigerator for up to 5 days or in the freezer for up to 3 months.
PER SERVING (1 WRAP): Calories: 216; Protein: 13.4g; Carbohydrates: 29g; Fiber: 6g; Total Fat: 6g; Saturated Fat: 1g; Sodium: 384mg; Cholesterol: 3mg; Potassium: 352mg; Phosphorus: 141mg
Roasted Vegetable and Tofu Fried Rice
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 6 • PREP TIME: 15 minutes • COOK TIME: 45 minutes
Fried rice is a super easy dish to make that incorporates vegetables, grains, and protein. You can easily customize it by swapping in your favorite vegetables or using whatever you have on hand. I like to make fried rice at the end of the week when I’m trying to use up my weekly groceries. Just chop up some veggies, roast them, and quickly sauté together with some protein and rice. Purchase coconut aminos with no added sodium.
1 medium eggplant, cubed
1 medium zucchini, diced
1 medium red bell pepper, sliced
1 medium unpeeled sweet potato, diced
14 ounces firm tofu, diced
Avocado or olive oil cooking spray
2 tablespoons coconut aminos
1 tablespoon rice vinegar
1 tablespoon light brown sugar
1 tablespoon minced fresh ginger
1 tablespoon sesame oil
2 garlic cloves, minced
2 large eggs, beaten
2 cups cooked brown rice
2 cups cauliflower rice, thawed
1. Preheat the oven to 400°F and line 2 baking sheets with parchment paper.
2. Arrange the eggplant, zucchini, bell pepper, and sweet potato in a single layer on one baking sheet and the tofu in a single layer on the other baking sheet. Spray with oil on top of everything. Toss to coat.
3. Place both sheets in the oven and bake for about 30 minutes, until the vegetables are roasted and the tofu is crispy and golden brown around the edges.
4. In a small bowl, whisk the coconut aminos, rice vinegar, brown sugar, and ginger.
5. In a large wok or skillet, heat the sesame oil over medium heat. Add the garlic and sauté for 30 to 45 seconds until fragrant.
6. Add the eggs and scramble until cooked through, about 5 minutes. If using packaged rice, heat it up in the microwave to the desired temperature.
7. Stir in the cooked brown rice and cauliflower rice, and cook, stirring frequently, for 2 minutes.
8. Add the roasted vegetables and drizzle the coconut amino sauce on top. Gently mix together and cook for an additional 3 minutes.
9. Remove from the heat and divide into 6 servings. Add the tofu on top and serve immediately.
10. Leftovers can be kept in an airtight container in the refrigerator for up to 3 days and in the freezer for up to 3 months.
PER SERVING (1½ CUPS): Calories: 276; Protein: 11.5g; Carbohydrates: 36g; Fiber: 5g; Total Fat: 10g; Saturated Fat: 2g; Sodium: 149mg; Cholesterol: 62mg; Potassium: 453mg; Phosphorus: 131mg
Vegetarian Garam Masala Burritos
DIABETES-FRIENDLY • HEART-HEALTHY • LOW-PROTEIN
SERVES 6 • PREP TIME: 15 minutes • COOK TIME: 30 minutes
Garam masala is a blend of fragrant and flavorful ground spices from India. It is commonly used in Indian, Pakistani, Nepalese, and Sri Lankan cuisines. It contains a wide variety of fragrant flavorful spices. You can find it at most local grocery stores or online.
1 tablespoon olive or avocado oil
2 cups yellow potatoes, cubed
1 cup low-sodium or no-salt-added vegetable broth
1 medium tomato, diced
2 garlic cloves, minced
2 teaspoons minced fresh ginger
1 teaspoon ground cumin
½ teaspoon ground coriander
½ teaspoon ground turmeric
14 ounces firm tofu, drained and patted dry
1 cup plain frozen mixed vegetables
¼ cup chopped fresh cilantro
½ teaspoon garam masala
6 (10-inch) whole-grain tortillas
1. In a large skillet, heat the oil over medium heat. Add the potatoes and cook until lightly browned, about 1 minute.
2. Add the vegetable broth and cover to let the potatoes cook until tender, about 15 minutes. Stir occasionally.
3. Add the tomato, garlic, ginger, cumin, coriander, and turmeric. Cook for 2 to 3 minutes. Crumble in the tofu and cook for an additional 4 minutes.
4. Add the mixed vegetables, cilantro, and garam masala. Stir gently and cook until the vegetables and mixture are all warm, about 3 minutes. Remove from the heat and let cool slightly.
5. Assemble the burritos: Spoon about ⅓ cup of the filling onto the middle of the tortilla. Roll the burrito by tucking in the ends and rolling up to wrap tightly. Repeat for all the burritos.
6. Leftover burritos can be wrapped in foil and kept in the refrigerator for up to 5 days and in freezer in an airtight resealable bag for up to 6 months.
PER SERVING (1 BURRITO): Calories: 295; Protein: 10.5g; Carbohydrates: 43g; Fiber: 4g; Total Fat: 10g; Saturated Fat: 1g; Sodium: 253mg; Cholesterol: 0mg; Potassium: 638mg; Phosphorus: 69mg
“Cheezy” Pasta with Broccoli
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 4 • PREP TIME: 10 minutes • COOK TIME: 30 minutes
This pasta mimics macaroni and cheese. Instead of traditional cheese, however, this recipe uses nutritional yeast, which has a cheesy, nutty flavor and is a complete protein. Nutritional yeast is sold as flakes, granules, or powder, and is usually found in the spice section. If you need to reduce the carbohydrate con
tent, decrease the portion of pasta and substitute with your favorite kidney-friendly vegetable.
12 ounces whole-wheat pasta
1 tablespoon avocado oil
2 garlic cloves, minced
1 small carrot, peeled and diced
½ cup minced white onion
1 (15-ounce) can no-salt-added or low-sodium white beans, drained and rinsed
1 cup low-sodium or no-salt-added vegetable broth, plus more as needed
2 rounded tablespoons nutritional yeast
1 tablespoon white vinegar or lemon juice
½ teaspoon salt
½ teaspoon freshly ground black pepper
4 cups broccoli florets
1. Bring a large pot of water to a boil and cook the pasta according to the package instructions.
2. Meanwhile, in a large pan, heat the oil and garlic over medium heat. Add the carrot and onion and cook for about 5 minutes, until soft. Remove from the heat and pour into a food processor or blender.
3. Add the beans, broth, nutritional yeast, vinegar, salt, and pepper to the blender. Puree until creamy and smooth with a sauce-like texture. Set aside.
4. When there is about 3 minutes left on the pasta, add the broccoli to the pot.
5. Drain the water out of the pot and add the sauce to the pasta and broccoli. Stir to combine. You can add more vegetable broth or reserve some pasta water to thin out the sauce if needed. Serve.
6. Store leftovers in an airtight container in the refrigerator for up to 5 days.
PER SERVING (2 CUPS): Calories: 307; Protein: 14.9g; Carbohydrates: 52g; Fiber: 13g; Total Fat: 7g; Saturated Fat: 1g; Sodium: 281mg; Cholesterol: 0mg; Potassium: 683mg; Phosphorus: 277mg
Tangy Kale Orzo with Tempeh Sausage
DIABETES-FRIENDLY • HEART-HEALTHY • MEDIUM-PROTEIN
SERVES 4 • PREP TIME: 5 minutes • COOK TIME: 15 minutes
Orzo is a rice-shaped pasta made from wheat semolina flour and is often used in soups or rice pilaf. I love the chewy and tender texture of orzo. If you don’t have time to make your own salt-free Italian Seasoning Blend, Walmart’s brand Great Value has an Italian seasoning blend that is also sodium-free. Omit the salt in this recipe if desired.
Renal Diet Cookbook for Beginners: 75 Simple Recipes to Help Manage Chronic Kidney Disease Page 8
