Diabetic Cookbook for Two (24 page)

DAIRY-FREE

PREP TIME: 10 MINUTES • COOK TIME: 35 MINUTES

This nutritious stew is great for peanut butter lovers. It’s also rich and hearty and super easy to make. Traditional African peanut stew uses chicken and collards, but this vegetarian version maintains the protein in a plant-based form and uses milder-tasting kale for the greens. The vegetables infuse the stew with fiber and antioxidants and an indulgent taste. Use natural, unsalted peanut butter for the most nutrition and to avoid added sugars and unhealthy hydrogenated fats.

3 cups low-sodium vegetable broth

1 small onion, chopped

1 small red bell pepper, chopped

1 medium carrot, chopped

1 tablespoon minced fresh ginger

2 garlic cloves, minced

¼ teaspoon salt, plus more to season

½ cup unsalted natural peanut butter

2 tablespoons tomato paste

1 bunch kale, thoroughly washed, deveined, and chopped (about 2½ cups)

Freshly ground black pepper, to season

2 scallions, chopped

1.
In a medium pot set over medium-low heat, bring the vegetable broth to a boil.

2.
Add the onion, bell pepper, carrot, ginger, garlic, and salt. Cook for 20 minutes.

3.
In a medium, heat-safe mixing bowl, stir together the peanut butter and tomato paste.

4.
Transfer 1 cup of the hot vegetable broth to the bowl. Whisk until smooth. Pour the peanut butter mixture back into the soup. Mix well to combine.

5.
Stir in the kale. Season with salt and pepper. Simmer for about 15 minutes more, stirring frequently.

6.
Top with the scallions and enjoy!

PER SERVING
Calories: 497; Total Fat: 33g; Protein: 22g; Carbohydrates: 38g; Sugars: 10g; Fiber: 13g; Sodium: 557mg

DAIRY-FREE

PREP TIME: 5 MINUTES • COOK TIME: 1 HOUR, 10 MINUTES

This terrific stew is loaded with succulent Mediterranean vegetables and is reminiscent of ratatouille. The addition of black-eyed peas adds protein and blood-sugar-stabilizing fiber. Eggplant is rich in antioxidant compounds, which have been shown to protect both the brain and the heart. Tasty and nutritious, the key to this flavorful dish is the magical melding of flavors that happens during the simmering time. This fragrant stew can be served hot or cold, as an appetizer, main dish, or side dish.

1 tablespoon extra-virgin olive oil

1 small Vidalia onion, chopped

2 garlic cloves, chopped

1 small red bell pepper, chopped

1 small eggplant, chopped

1 cup black-eyed peas, fresh or frozen

1 medium tomato, diced with juice

2 teaspoons dried basil

2 teaspoons dried oregano

⅛ teaspoon salt

3 cups water

1 tablespoon red wine vinegar

1.
To a large saucepan set over medium heat, and the olive oil and onion. Sauté for about 5 minutes.

2.
Add the garlic and bell pepper. Sauté for 5 minutes more, or until the vegetables just begin to soften.

3.
Add the eggplant, black-eyed peas, tomato, basil, oregano, salt, and water. Increase the heat to high. Bring to a boil. Reduce the heat to medium-low. Simmer for about 1 hour, or until the eggplant is completely cooked and tender.

4.
Stir in the red wine vinegar. Cook for 2 minutes more.

5.
Serve immediately and enjoy!

PER SERVING
Calories: 300; Total Fat: 7g; Protein: 13g; Carbohydrates: 45g; Sugars: 14g; Fiber: 11g; Sodium: 29mg

RECIPE TIP:
Choose eggplants that are firm and heavy for their size. The skin should be smooth and shiny, and the color should be vivid. Although they look hardy, eggplants are actually very perishable and should be refrigerated. When making this stew, if too much water evaporates as you are cooking, add more. If the stew looks too watery after the eggplant has cooked, continue cooking until it thickens.

DAIRY-FREE

PREP TIME: 10 MINUTES • COOK TIME: 30 MINUTES

This warming soup is loaded with green vegetables puréed to a creamy, smooth finish. The frozen lima beans, green beans, and uncooked rice make this dish easy to prep so you have a nutritious meal in minutes. Pungent, spicy, fresh ginger adds zest and a host of vitamins, minerals, and antioxidants, including calcium, iron, potassium, and vitamins C and E. Used medicinally for several centuries, ginger aids digestion, boosts the immune system, has anticarcinogenic properties, and acts as a powerful anti-inflammatory.

½ cup chopped onion

½ cup peeled, chopped fennel

1 small zucchini, chopped

½ cup frozen lima beans

¼ cup uncooked brown rice

1 bay leaf

1 teaspoon dried basil

⅛ teaspoon freshly ground black pepper

2 cups water

1 cup frozen green beans

¼ cup fresh parsley, chopped

1 (3-inch) piece fresh ginger, peeled, grated, and pressed through a strainer to extract the juice (about 2 to 3 tablespoons)

Salt, to season

2 tablespoons chopped fresh chives

1.
In a large pot set over medium-high heat, stir together the onion, fennel, zucchini, lima beans, rice, bay leaf, basil, pepper, and water. Bring to a boil. Reduce the heat to low. Simmer for 15 minutes.

2.
Add the green beans. Simmer for about 5 minutes, uncovered, until tender.

3.
Stir in the parsley.

4.
Remove and discard the bay leaf.

5.
In a blender or food processor, purée the soup in batches until smooth, adding water if necessary to thin.

6.
Blend in the ginger juice.

7.
Season with salt. Garnish with the chives.

8.
Serve hot and enjoy immediately!

PER SERVING
Calories: 178; Total Fat: 1g; Protein: 6g; Carbohydrates: 35g; Sugars: 3g; Fiber: 6g; Sodium: 140mg

DAIRY-FREE

PREP TIME: 15 MINUTES • COOK TIME: 20 MINUTES