20 Vegan Recipes for Diabetics
Discover delicious plant-based meals that satisfy your palate and nourish your body with these carefully selected vegan recipes.
1
Oatmeal Porridge with Fruits and Chia:
This nutritious porridge is perfect to start the day, providing fiber and protein that help control blood sugar levels.
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Ingredients
- ½ cup of rolled oats.
- 1 cup of unsweetened plant-based milk (almond, soy, or coconut).
- ½ cup of mixed berries (fresh or frozen).
- 1 tablespoon of chia seeds.
- ¼ teaspoon of vanilla extract (optional).
- Natural sweetener to taste (erythritol, xylitol, or stevia).
Instructions
- In a small saucepan, combine the oats, plant-based milk, and chia seeds.
- Bring to a medium heat, stirring occasionally, until it boils.
- Reduce the heat and cook for 5-7 minutes, or until the porridge thickens and the oats are soft.
- Remove from the heat and stir in the mixed berries, vanilla extract (if using), and natural sweetener to taste.
- Serve hot.
3
Chickpea and Quinoa Salad:
A complete and flavorful salad, rich in protein and fiber, perfect for a light and nutritious lunch that helps maintain stable blood sugar levels.
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Ingredients
- 1 cup of cooked and drained chickpeas.
- ½ cup of cooked quinoa.
- ½ cucumber, chopped.
- ½ red bell pepper, chopped.
- ¼ cup of chopped red onion.
- 2 tablespoons of chopped fresh parsley.
- 2 tablespoons of extra virgin olive oil.
- 1 tablespoon of lemon juice.
- Salt and black pepper to taste.
Instructions
- In a large bowl, combine the chickpeas, quinoa, cucumber, red bell pepper, red onion, and parsley.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
- Pour the dressing over the salad and mix well.
- Serve immediately or refrigerate to chill.
5
Lentil and Vegetable Curry:
An aromatic and comforting curry, packed with lentils and vegetables, that offers a complete and nutritious meal, ideal for dinner and for glycemic control.
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Ingredients
- 1 cup of red lentils.
- 4 cups of low-sodium vegetable broth.
- 1 medium onion, chopped.
- 2 cloves of garlic, chopped.
- 1 piece of fresh ginger (2 cm), grated.
- 1 tablespoon of red curry paste (check ingredients to ensure it is vegan and sugar-free).
- 1 can (400ml) of light coconut milk.
- 2 cups of mixed chopped vegetables (broccoli, cauliflower, carrot).
- 1 tablespoon of olive oil.
- Fresh chopped cilantro for garnish.
- Salt and black pepper to taste.
Instructions
- In a large pot, heat the olive oil over medium heat. Add the onion and sauté until translucent, about 5 minutes.
- Add the garlic, ginger, and curry paste. Cook for 1 minute, stirring constantly, until aromatic.
- Add the red lentils and vegetable broth. Bring to a boil, then reduce the heat, cover, and cook for 15 minutes.
- Add the light coconut milk and mixed vegetables. Cook for another 10-15 minutes, or until the lentils are soft and the vegetables are cooked.
- Season with salt and black pepper to taste. Serve hot, garnished with fresh cilantro.
7
Veggie Sticks with Avocado Hummus:
A crunchy and creamy snack, perfect for satisfying hunger between meals, rich in fiber and healthy fats, ideal for diabetics.
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Ingredients
- 1 medium carrot, cut into sticks.
- ½ cucumber, cut into sticks.
- ½ ripe avocado.
- ¼ cup of cooked and drained chickpeas.
- 1 small garlic clove.
- 1 tablespoon of lemon juice.
- 2 tablespoons of water.
- Salt and black pepper to taste.
Instructions
- For the avocado hummus: In a food processor, combine the avocado, chickpeas, garlic, lemon juice, water, salt, and black pepper. Process until you get a smooth and creamy paste. If necessary, add more water to reach the desired consistency.
- Serve the carrot and cucumber sticks with the avocado hummus.
9
Banana and Oatmeal Pancakes:
Fluffy and flavorful pancakes, naturally sweetened by banana, perfect for a nutritious and diabetic-safe breakfast.
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Ingredients
- 1 small ripe banana, mashed.
- ¼ cup of fine rolled oats.
- ¼ cup of unsweetened plant-based milk.
- 1 teaspoon of baking powder.
- A pinch of cinnamon powder.
- Coconut oil for greasing the pan.
Instructions
- In a bowl, mix the mashed banana, oats, plant-based milk, baking powder, and cinnamon until you have a smooth batter.
- Heat a non-stick skillet over medium heat and grease it with a little coconut oil.
- Pour small portions of the batter onto the skillet to form the pancakes.
- Cook for 2-3 minutes on each side, or until golden brown and bubbles appear on the surface.
- Serve immediately, optionally with fresh fruit or a drizzle of sugar-free agave syrup.
11
Roasted Eggplant with Rustic Sauce:
A succulent roasted eggplant, covered with a fresh tomato and basil sauce, a light and flavorful dinner option, low in carbohydrates and rich in antioxidants.
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Ingredients
- 1 medium eggplant, cut into 1 cm thick slices.
- 1 cup of homemade sugar-free tomato sauce.
- ¼ cup of chopped fresh basil.
- 2 tablespoons of olive oil.
- Salt and black pepper to taste.
Instructions
- Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
- Arrange the eggplant slices on the baking sheet. Drizzle with olive oil, season with salt and black pepper.
- Bake for 20-25 minutes, flipping halfway through, or until the eggplant is tender and lightly golden.
- In a bowl, mix the tomato sauce with the chopped basil.
- Remove the eggplant from the oven and top with the tomato and basil sauce.
- Serve hot.
13
Citrus Chia Pudding:
A light and refreshing pudding, perfect for breakfast or a snack, rich in omega-3 and fiber, which helps maintain satiety and glycemic control.
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Ingredients
- 2 tablespoons of chia seeds.
- ½ cup of light coconut milk.
- ¼ cup of water.
- Juice of ½ small orange.
- Lemon zest to taste.
- Natural sweetener to taste (erythritol or stevia).
Instructions
- In a jar or bowl, mix the chia seeds, coconut milk, water, orange juice, and lemon zest.
- Add the natural sweetener to taste and mix well.
- Cover and refrigerate for at least 4 hours, or ideally overnight, so the chia seeds absorb the liquid and form a pudding.
- Serve chilled, optionally with a few thin slices of orange or other citrus fruits.
15
Grilled Tofu with Asparagus and Cherry Tomatoes:
An elegant and healthy meal, with protein-rich grilled tofu and fresh vegetables, perfect for a light and nutritious dinner.
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Ingredients
- 200g of firm tofu, pressed and sliced.
- 1 bunch of asparagus, ends trimmed.
- 1 cup of cherry tomatoes.
- 2 tablespoons of light soy sauce (or tamari for gluten-free).
- 1 tablespoon of olive oil.
- 1 clove of garlic, chopped.
- Salt and black pepper to taste.
Instructions
- In a bowl, mix the soy sauce, olive oil, and chopped garlic. Add the tofu slices and marinate for at least 15 minutes.
- Heat a grill or non-stick skillet over medium-high heat. Grill the tofu for 3-4 minutes on each side, or until golden and grill marks appear.
- On the same grill, add the asparagus and cherry tomatoes. Grill for 5-7 minutes, turning occasionally, until the asparagus is tender and the tomatoes are slightly wilted.
- Season the asparagus and tomatoes with salt and black pepper to taste.
- Serve the grilled tofu with the asparagus and cherry tomatoes.
17
Avocado Toast with Cherry Tomato:
A nutritious and flavorful toast, perfect for a quick breakfast or snack, rich in healthy fats and fiber.
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Ingredients
- 1 slice of whole-wheat bread (sugar-free).
- ½ ripe avocado, mashed.
- 4-5 cherry tomatoes, halved.
- Salt and black pepper to taste.
- Red pepper flakes (optional).
Instructions
- Toast the slice of whole-wheat bread until crispy.
- Spread the mashed avocado on the toast.
- Arrange the halved cherry tomatoes on top.
- Season with salt, black pepper, and red pepper flakes (if using).
- Serve immediately.
19
Spiced Roasted Cauliflower:
A roasted and seasoned cauliflower, a light and flavorful side dish or main course option, low in carbohydrates and rich in fiber.
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Ingredients
- 1 head of cauliflower, cut into florets.
- 2 tablespoons of olive oil.
- 1 teaspoon of smoked paprika.
- ½ teaspoon of cumin powder.
- ¼ teaspoon of cayenne pepper (optional).
- Salt and black pepper to taste.
Instructions
- Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper.
- In a large bowl, toss the cauliflower florets with the olive oil, smoked paprika, cumin powder, cayenne pepper (if using), salt, and black pepper. Make sure all the florets are well coated.
- Spread the cauliflower in a single layer on the baking sheet.
- Bake for 20-25 minutes, flipping halfway through, or until the cauliflower is tender and lightly golden on the edges.
- Serve hot.
2
Energizing Green Smoothie:
A refreshing and nutritious smoothie, packed with vitamins and minerals, ideal for a quick and healthy breakfast that won’t spike your blood sugar.
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Ingredients
- 1 cup of fresh spinach.
- ½ small avocado.
- ½ cup of unsweetened almond milk.
- ¼ cup of water (or more, for desired consistency).
- 1 tablespoon of ground flax seeds.
- Natural sweetener to taste (erythritol or stevia).
Instructions
- Combine the ingredients in a blender.
- Blend until smooth and creamy.
- Serve immediately.
4
Lettuce Wrap with Scrambled Tofu:
A light and delicious wrap, ideal for a quick and gluten-free lunch, with seasoned tofu that mimics scrambled eggs, rich in protein.
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Ingredients
- 4 large lettuce leaves (romaine or iceberg).
- 200g of firm tofu, drained and crumbled.
- ½ onion, chopped.
- ½ green bell pepper, chopped.
- 1 teaspoon of turmeric.
- ¼ teaspoon of black salt (kala namak) for an eggy flavor (optional).
- 1 tablespoon of nutritional yeast.
- 1 tablespoon of olive oil.
- Salt and black pepper to taste.
Instructions
- Heat the olive oil in a skillet over medium heat. Add the onion and bell pepper and sauté until soft, about 5 minutes.
- Add the crumbled tofu, turmeric, black salt (if using), nutritional yeast, salt, and black pepper. Mix well and cook for 5-7 minutes, stirring occasionally, until the tofu is lightly golden.
- Divide the scrambled tofu among the lettuce leaves and roll them up to form wraps.
- Serve immediately.
6
Vegan Stuffed Zucchini:
Tender zucchini stuffed with a flavorful mixture of quinoa and vegetables, a light and nutritious dinner option, rich in fiber and low in carbohydrates.
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Ingredients
- 2 medium zucchinis.
- ½ cup of cooked quinoa.
- ½ cup of corn (fresh or frozen).
- ½ cup of peas (fresh or frozen).
- ¼ cup of chopped onion.
- 1 clove of garlic, chopped.
- 2 tablespoons of sugar-free tomato sauce.
- 1 tablespoon of olive oil.
- Salt and black pepper to taste.
- Fresh chopped parsley for garnish.
Instructions
- Preheat the oven to 180°C (350°F). Wash the zucchinis, cut them in half lengthwise, and scoop out the pulp with a spoon, leaving a border of about 1 cm. Chop the zucchini pulp and set it aside.
- In a skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté until soft. Add the chopped zucchini pulp, corn, and peas. Cook for 5 minutes.
- In a bowl, mix the cooked quinoa, the sautéed vegetables, and the tomato sauce. Season with salt and black pepper.
- Stuff the zucchini halves with the quinoa and vegetable mixture. Place the stuffed zucchinis on a baking sheet.
- Bake for 20-25 minutes, or until the zucchinis are tender and the filling is heated through.
- Serve hot, garnished with fresh parsley.
8
Mixed Nuts and Seeds:
A convenient and energizing snack, rich in healthy fats and proteins, ideal for controlling hunger and blood sugar levels.
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Ingredients
- ¼ cup of raw almonds.
- ¼ cup of walnuts.
- 1 tablespoon of pumpkin seeds.
- 1 tablespoon of sunflower seeds.
Instructions
- Mix all the nuts and seeds in a container.
- Store in an airtight jar and consume as a snack.
10
Creamy Broccoli and Spinach Soup:
A comforting and nutritious soup, rich in green vegetables, perfect for a light and flavorful lunch, dairy-free and low in carbohydrates.
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Ingredients
- 1 head of broccoli, chopped.
- 2 cups of fresh spinach.
- 1 small onion, chopped.
- 2 cloves of garlic, chopped.
- 4 cups of low-sodium vegetable broth.
- ½ cup of unsweetened cashew milk (or other creamy plant-based milk).
- 1 tablespoon of olive oil.
- Salt and black pepper to taste.
Instructions
- In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté until soft.
- Add the chopped broccoli and the vegetable broth. Bring to a boil, then reduce the heat, cover, and cook for 10-15 minutes, or until the broccoli is tender.
- Add the fresh spinach and cook for another 2-3 minutes, or until wilted.
- Remove the pot from the heat. Using an immersion blender or a regular blender, blend the soup until it reaches a creamy consistency. If using a regular blender, do it in batches to avoid accidents with hot liquids.
- Return the soup to the pot, stir in the cashew milk, and heat gently. Do not let it boil.
- Season with salt and black pepper to taste. Serve hot.
12
Crispy Kale Chips:
Crispy and flavorful kale chips, a healthy and low-carb alternative for snacks, perfect for diabetics.
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Ingredients
- 1 bunch of kale, stems removed and torn into small pieces.
- 1 tablespoon of olive oil.
- Salt to taste.
Instructions
- Preheat the oven to 150°C (300°F). Line a baking sheet with parchment paper.
- In a large bowl, toss the kale with the olive oil, massaging well to ensure all pieces are coated.
- Spread the kale in a single layer on the baking sheet. Sprinkle with salt.
- Bake for 10-15 minutes, or until the kale is crispy. Keep a close eye on it, as it burns quickly.
- Let it cool before serving. Store in an airtight container.
14
Mexican-Style Salad with Corn and Black Beans:
A vibrant and nutritious salad, packed with plant-based proteins and healthy fats, ideal for a light and satisfying lunch that contributes to blood sugar control.
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Ingredients
- 1 cup of cooked and drained black beans.
- ½ cup of cooked corn (fresh or frozen).
- ½ medium avocado, chopped.
- ¼ cup of chopped red onion.
- 2 tablespoons of chopped fresh cilantro.
- 1 tablespoon of extra virgin olive oil.
- 1 tablespoon of lime juice.
- Salt and black pepper to taste.
Instructions
- In a large bowl, combine the black beans, corn, avocado, red onion, and cilantro.
- In a small bowl, whisk together the olive oil, lime juice, salt, and black pepper.
- Pour the dressing over the salad and mix gently.
- Serve immediately or refrigerate to chill.
16
Baked Apple with Cinnamon and Walnuts:
A simple and comforting dessert or snack, naturally sweet and rich in fiber, perfect for diabetics.
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Ingredients
- 1 medium apple, cored.
- 1 teaspoon of cinnamon powder.
- 1 tablespoon of chopped walnuts.
- Natural sweetener to taste (optional).
Instructions
- Preheat the oven to 180°C (350°F).
- Place the apple on a small baking sheet. Fill the center of the apple with the cinnamon and chopped walnuts. If desired, add a little natural sweetener.
- Bake for 20-30 minutes, or until the apple is tender.
- Serve hot.
18
Vegetable Stir-fry with Tempeh:
A colorful and nutritious stir-fry, with protein-rich tempeh and a variety of vegetables, ideal for a quick and healthy lunch or dinner.
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Ingredients
- 200g of tempeh, cut into cubes.
- 1 cup of broccoli florets.
- 1 cup of colored bell peppers, sliced.
- ½ onion, sliced.
- 1 clove of garlic, chopped.
- 1 tablespoon of light soy sauce (or tamari for gluten-free).
- 1 teaspoon of grated ginger.
- 1 tablespoon of olive oil.
- Salt and black pepper to taste.
Instructions
- In a large skillet or wok, heat the olive oil over medium-high heat. Add the tempeh and cook until golden on all sides. Remove the tempeh and set aside.
- In the same skillet, add the onion, garlic, and ginger. Sauté for 1 minute.
- Add the broccoli and bell peppers. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender but still crisp.
- Return the tempeh to the skillet. Add the soy sauce and mix well.
- Season with salt and black pepper to taste. Serve hot.
20
Avocado and Cocoa Pudding:
A creamy and indulgent pudding, sugar-free and rich in healthy fats, perfect for satisfying a sweet tooth in a healthy way.
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Ingredients
- 1 medium ripe avocado.
- 2 tablespoons of unsweetened cocoa powder.
- ¼ cup of unsweetened plant-based milk.
- Natural sweetener to taste (erythritol, xylitol, or stevia).
- ¼ teaspoon of vanilla extract (optional).
Instructions
- In a food processor or blender, combine the avocado, cocoa powder, plant-based milk, natural sweetener, and vanilla extract (if using).
- Blend until you get a completely smooth and creamy mixture. If necessary, add more plant-based milk to reach the desired consistency.
- Transfer to individual bowls and refrigerate for at least 30 minutes before serving.
- Serve chilled, optionally with some fresh berries.
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