Recipes

Fruit and Vegetable Recipes
www.AlkalineDietHealthTips.com Recipes
By: Laura Wilson
Table of Contents
1. Apple Carrot Salad
2. Apple Tuna Sandwich
3. Avocado Fruit Salad
4. Baba Ghanoush (Eggplant Dip)
5. Bean Gazpacho
6. Black Bean Gazpacho
7. Black Bean Soup with Veggies
8. Broccoli Soup
9. Cabbage Soup
10. Cantaloupe Soup
11. Caponata
12. Chick-Peas with Sun-Dried Tomatoes
13. Chickpea and Spinach Curry
14. Curried Celery with Pears and Onions
15. Fennel Citrus Salad
16. Garbanzo Tabbouleh
17. Gazpacho
18. Lemon Bulgur and Chickpea Pilaf
19. Lentil One dish
20. Lentil Soup
21. Lentil Toss
22. Melon Soup
23. Mexibean Mock Lasagna
24. Moroccan Lentil Salad
25. Nine Bean Soup
26. Papaya Black Beans and Rice
27. Papaya Pineapple Salsa
28. Spanish Hot Dish Dinner
29. Veggie Delight Smoothie
30. Very Veggie Salad
fruitsandveggiesmatter.gov
1. Apple Carrot Salad

Recipe Summary:
Preparation time: 10 minutes
Number of Servings: 6
Cups of Fruits and Vegetables per Person: 0.5
Ingredients:
1 cup shredded carrot
3 (medium) unpared and diced apples
1 Tbsp lemon juice
1/2 cup raisins
1/3 cup low-fat mayonnaise

Directions:
Combine all ingredients. Chill thoroughly. Serve on salad greens.
Nutrition Facts
Apple Carrot Salad
Serving size 1/6 recipe
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
Calories from Fat 10
110
Fruit: 1
Vegetable: 0
% Daily Value (DV)*
Total Fat
1g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
6%
140mg
Total Carbohydrate
Fat: 0
0%
0mg
8%
25g
Dietary Fiber 3g
Milk: 0
2%
12%
** Diabetic exchanges are calculated based on

the American Diabetes Association Exchange
System. This site rounds exchanges up or
down to equal whole numbers. Therefore,
partial exchanges are not included
Sugars 20g
Protein
1g
Vitamin A
45%
Vitamin C
10%
Calcium
2%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet.
Apple Carrot Salad
2. Apple Tuna Sandwich

Recipe Summary:
Ingredients:
2 6 oz cans unsalted tuna in water, drained
1 medium apple chopped
1 celery stalk, peeled and chopped
1/4 cup low fat vanilla yogurt
1 tsp prepared mustard
1 tsp honey
6 slices whole wheat bread
6 lettuce leaves
6 slices tomato
Directions:
Combine and mix the tuna, apple, celery, yogurt, mustard and honey. Spread 1/2 cup of the mixture on
three bread slices. Top each slice of bread with lettuce, tomato and remaining bread. Cut sandwiches in
half or as desired.
Nutrition Facts
Apple Tuna Sandwich
Serving size 1 sandwich
Diabetic Exchange**
Carbohydrates: 2
Amount Per Serving
Calories
Meat: 4
330
Fruit: 0
Vegetable: 0
% Daily Value (DV)*
Milk: 0
5%
Fat: 0
Saturated Fat 1g
5%
Other: 0
35mg
12%
Total Fat
4g
Cholesterol
Sodium
15%
370mg
Total Carbohydrate
12%
37g
Dietary Fiber 6g
24%

Sugars 14g
Protein
38g
Vitamin A
40%
Vitamin C
20%
Calcium
15%
Iron
20%
Apple Tuna Sandwich
3. Avocado Fruit Salad

Recipe Summary:
Ingredients:
1-1/2 Tbsp olive oil
2 Tbsp raspberry vinegar
1 tsp grated lime peel
1 Tbsp fresh lime juice
1 Tbsp fresh chopped basil leaves
1/2 tsp dry mustard
1/4 tsp salt
1/4 tsp pepper
1 10 oz package mixed baby greens
4 kiwi, peeled and sliced in half rounds
4 grapefruit
2 cups sliced strawberries
2 star fruits, sliced
1/2 ripe avocado, seeded and peeled (1/2

sliced into 8 portions, 1/2" cubed)
Directions:
Salad Dressing
In a small bowl, whisk together remaining ingredients, set aside.
Salad
In a large salad bowl, combine babay greens, kiwi, grapefruit, stawberries and star fruit. Pour on
dressing and toss to coat. Top with avocado slices.
Nutrition Facts
Avocado Fruit Salad
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
150
Fruit: 2
Vegetable: 0
% Daily Value (DV)*
Total Fat
5g
Saturated Fat 1g
Cholesterol
Sodium
3%
Other: 0
4%
85mg
Total Carbohydrate
Fat: 1
0%
0mg
29g
Dietary Fiber 10g
Milk: 0
8%
10%
40%

Sugars 17g
Protein
3g
Vitamin A
35%
Vitamin C
240%
Calcium
6%
Iron
6%
Avocado Fruit Salad
Avocado Fruit Salad
4. Baba Ghanoush (Eggplant Dip)

Recipe Summary:
Preparation time: 1 hour, 30 minutes
Ingredients:
2 large eggplants (1 1/4 lbs)
2 Tbsp tahini
4 cloves garlic, peeled and crushed
3 Tbsp fresh lemon juice or more to taste
4 Tbsp cold water
1/4 tsp salt
1/8 tsp freshly ground black pepper
1/2 tsp olive oil
1 cup chopped tomato
1/2 cup diced onion
Parsley sprigs to garnish (optional)

Directions:
Pierce the eggplants in several places with a toothpick or fork. Wrap each eggplant in aluminum foil
and place on a gas grill or in the oven at 500F. Cook until the eggplants collapse and begin to release a
lot of steam, about 10-15 minutes. Remove the foil and place the eggplants into a bowl of cold water.
Peel while eggplants are still hot and allow them to drain in a colander until cool. Squeeze pulp to
remove any bitter juices and mash the eggplant to a puree.
In a food processor, mix tahini, garlic, onion, tomato, lemon juice, and water until mixture is
concentrated. With the blender running, add the peeled eggplant, salt, pepper, and olive oil.
Serve in a shallow dish and garnish with black pepper, tomatoes, and parsley.
Nutrition Facts
Baba Ghanoush (Eggplant Dip)
Serving size 1/8 of recipe
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
70
Fruit: 0
Vegetable: 2
% Daily Value (DV)*
Total Fat
3g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
3%
80mg
Total Carbohydrate
Fat: 0
0%
0mg
11g
Dietary Fiber 5g
Milk: 0
4%
4%
20%

Sugars 4g
Protein
2g
Vitamin A
4%
Vitamin C
15%
Calcium
4%
Iron
4%
5. Bean Gazpacho
Recipe Summary:
Cups of Fruits and Vegetables per Person: 1
Ingredients:
4 cups cooked pinto beans
1 qt low sodium tomato juice
4 Tbsp lime juice
2 tsp reduced sodium Worcestershire sauce
16 oz can stewed no salt added tomatoes
2 cups peeled, seeded and chopped cucumber
1 cup thinly sliced celery
1 cup chopped onion
1 cup chopped green pepper
2 tsp minced roasted garlic
1/2 small avocado, peeled and chopped
1 cup fat free croutons
Directions:
Process beans, tomato juice, lime juice, and Worcestershire sauce in food processor or blender; pour
into large bowl. Mix in remaining beans and ingredients, except avocado and croutons. Refrigerate until
chilled about 4 hours.
Mix avocado into soup and pour into bowls; sprinkle with croutons.
Nutrition Facts
Bean Gazpacho
Diabetic Exchange**
Carbohydrates: 2
Amount Per Serving
Calories
Meat: 1
290
Fruit: 0
Vegetable: 3
% Daily Value (DV)*
Total Fat
4g
Saturated Fat 1g
Cholesterol
Sodium
3%
Other: 0
8%
180mg
Total Carbohydrate
Fat: 0
0%
0mg
18%
53g
Dietary Fiber 15g
Milk: 0
5%
60%

Sugars 13g
Protein
14g
Vitamin A
20%
Vitamin C
130%
Calcium
10%
Iron
25%
Bean Gazpacho
6. Black Bean Gazpacho

Recipe Summary:
Preparation time: 6 hours
Ingredients:
2 large tomatoes, seeded and chopped
1 large red bell pepper, chopped
1 large green bell pepper, chopped
1 medium cucumber, peeled and chopped
2 celery stalk, thinly sliced
1/4 cup sliced green onions
3 cups no added salt tomato juice
2 Tbsp lime juice
2 Tbsp red wine vinegar
2 tsp Tabasco sauce
1/2 tsp low sodium Worcestershire sauce
1 garlic clove, minced
2 15oz cans low sodium black beans, rinsed

and drained
1/4 cup fat free sour cream
Directions:
Mix all ingredients except for sour cream in a large bowl. Cover and refrigerate for at least 6 hours,
stirring occasionally. Serve with sour cream.
Nutrition Facts
Black Bean Gazpacho
Diabetic Exchange**
Carbohydrates: 1
Amount Per Serving
Calories
Meat: 0
Calories from Fat 5
140
Fruit: 0
Vegetable: 2
% Daily Value (DV)*
Total Fat
1g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
14%
340mg
Total Carbohydrate
Fat: 0
0%
0mg
11%
33g
Dietary Fiber 9g
Milk: 0
1%
36%

Sugars 10g
Protein
8g
Vitamin A
45%
Vitamin C
180%
Calcium
10%
Iron
15%
Black Bean Gazpacho
7. Black Bean Soup with Veggies

Recipe Summary:
Ingredients:
3 carrots, thinly sliced
2 celery ribs, sliced
1 onion, chopped
4 garlic cloves, diced
20 oz can black beans, rinsed and drained
28 oz can low sodium vegetable broth
15 oz can crushed tomatoes
1-1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp hot pepper sauce
Directions:
Combine all ingredients in slow cooker. Cover. Cook on LOW for 9-10 hours.
Nutrition Facts
Black Bean Soup with Veggies
Diabetic Exchange**
Carbohydrates: 1
Amount Per Serving
Calories
Meat: 0
120
Fruit: 0
Vegetable: 2
% Daily Value (DV)*
Total Fat
2g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
15%
350mg
Total Carbohydrate
Fat: 0
0%
0mg
7%
20g
Dietary Fiber 6g
Milk: 0
2%
24%

Sugars 3g
Protein
7g
Vitamin A
110%
Vitamin C
15%
Calcium
6%
Iron
15%
Black Bean Soup with Veggies
8. Broccoli Soup
Recipe Summary:
Ingredients:
3 cups chopped broccoli (or 2 10-ounce
packages frozen broccoli)
1/2 cup chopped onion
1/2 cup diced celery
2 cups nonfat milk
2 Tbsp cornstarch
1/4 tsp salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss cheese
1 cup low sodium chicken broth
Directions:
Place vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are
tender (about 8 minutes). Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables.
Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil. Remove from
heat. Add cheese and stir until melted.
Nutrition Facts
Broccoli Soup
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
140
Fruit: 0
Vegetable: 2
% Daily Value (DV)*
Milk: 0
5%
Fat: 0
Saturated Fat 2g
8%
Other: 0
10mg
3%
Total Fat
3g
Cholesterol
Sodium
11%
270mg
Total Carbohydrate
7%
20g
Dietary Fiber 5g
20%

Sugars 9g
Protein
11g
Vitamin A
35%
Vitamin C
140%
Calcium
30%
Iron
8%
Broccoli Soup
10
9. Cabbage Soup
Recipe Summary:
Ingredients:
1 lb cabbage, finely shredded
4 celery ribs, sliced
4 carrots, sliced
1 onion, chopped
2 vegetable bouillon, low sodium
2 garlic cloves, minced
1 qt tomato juice, low sodium
4 cups water
Directions:
Combine all ingredients in slow cooker. Cover and cook on HIGH for 3-4 hours or until vegetables are
tender.
Nutrition Facts
Cabbage Soup
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
Calories from Fat 5
70
Fruit: 0
Vegetable: 2
% Daily Value (DV)*
Total Fat
1g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
6%
140mg
Total Carbohydrate
Fat: 0
0%
0mg
5%
14g
Dietary Fiber 1g
Milk: 0
1%
4%

Sugars 2g
Protein
2g
Vitamin A
110%
Vitamin C
90%
Calcium
6%
Iron
6%
Cabbage Soup
11
10. Cantaloupe Soup

Recipe Summary:
Ingredients:
2 pounds cantaloupe, peeled and chopped
1 Tbsp lemon juice, freshly squeezed
3/4 cup sparkling apple juice
1 cup raspberries
Mint sprigs
Directions:
Pure cantaloupe with lemon juice in a blender until very smooth, about 2 minutes. Stir in juice, season
with salt. Ladle into serving bowls and garnish with mint sprigs and fresh raspberries. Serve
immediately.
Nutrition Facts
Cantaloupe Soup
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
Calories from Fat 5
120
Fruit: 2
Vegetable: 0
% Daily Value (DV)*
Total Fat
1g
Saturated Fat 0g
Cholesterol
Sodium
Total Carbohydrate
Fat: 0
0%
Other: 0
0%
0mg
2%
40mg
9%
28g
Dietary Fiber 4g
Milk: 0
2%
16%

Sugars 23g
Protein
2g
Vitamin A
160%
Vitamin C
160%
Calcium
4%
Iron
6%
Cantaloupe Soup
12
11. Caponata
Recipe Summary:
Ingredients:
3 sprays cooking spray
2 yellow onions, halved and thinly sliced
2 red bell peppers, thinly sliced
2 celery ribs, thinly sliced
6 cloves garlic, thinly sliced
5 sprigs fresh Thyme
10 sprigs Italian parsley, stems and leaves

intact
1 large eggplant, cut into 1 inch pieces
1 (16 oz) can crushed tomatoes
3 Tbsp sugar
1/2 cup pitted and halved Kalmata olives
1/4 cup drained and rinsed capers
1/8 tsp fresh ground black pepper
1/2 cup red wine vinegar
Directions:
In a large non-reactive pan, add 1 spray of cooking spray. Add the onions and saut on medium heat,
stirring often, until translucent and tender, about 5 minutes. Add the peppers and celery and saut,
stirring often, until softened, about 10 minutes. Season with pepper. Add the garlic and cook until
fragrant, about 2 minutes.
Tie the thyme sprigs and parsley together with kitchen twine. Add the tomatoes and the herb bundle to
the pan and cover with a lid. Allow the mixture to simmer, stirring from time to time, for about 15
minutes.
In a separate skillet, heat the remaining 2 sprays of cooking spray over medium-high heat. Add the
eggplant, and season with pepper. Cook until lightly brown on all sides, about 8 minutes. Add the
sauted eggplant to the tomato mixture. Cover and cook 20 minutes.
Meanwhile, in a small bowl, combine the vinegar and sugar, stirring to dissolve the sugar completely.
Remove the vegetables from the heat and discard the herb bundle. Stir in the vinegar mixture, olives,
and capers. Adjust the seasoning. Transfer to a serving bowl. Serve warm or at room temperature, as
an hors d'eouvres or as a topping for pasta, chicken or fish.
Nutrition Facts
Caponata
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
100
Meat: 0
Fruit: 0
Vegetable: 2
% Daily Value (DV)*
Total Fat
4g
Saturated Fat 0g
Caponata
Milk: 0
5%
Fat: 1
0%
Other: 0
13
Cholesterol
Sodium
0%
0mg
15%
360mg
Total Carbohydrate
6%
17g
Dietary Fiber 4g
16%

Sugars 7g
Protein
2g
Vitamin A
30%
Vitamin C
120%
Calcium
4%
Iron
6%
Caponata
14
12. Chick-Peas with Sun-Dried Tomatoes

Recipe Summary:
Ingredients:
1 red onion, small, sliced crosswise and
separated into rings
1 medium tomato chopped
1/2 tsp rosemary, dried, crumbled
1 Tbsp olive oil
2-1/2 cups chick-peas, canned, rinsed and

drained
1/2 cup low-sodium vegetable stock
1 Tbsp balsamic vinegar
2 Tbsp sun-dried tomato bits
Directions:
In a large no-stick frying pan over medium-high heat, warm the oil. Add the onions and rosemary; cook,
stirring frequently, for 2 to 3 minutes, or until tender. Stir in the vegetable stock and chopped tomatoes.
Cook for 3 to 4 minutes, or until all the liquid has evaporated. Stir in the chick-peas, tomato bits and
vinegar; cook for 1 to 2 minutes, or until heated through.
Nutrition Facts
Chick-Peas with Sun-Dried Tomatoes
Diabetic Exchange**
Carbohydrates: 2
Amount Per Serving
Calories
Meat: 0
200
Fruit: 0
Vegetable: 1
% Daily Value (DV)*
Total Fat
6g
Saturated Fat 1g
Cholesterol
Sodium
3%
Other: 0
20%
490mg
Total Carbohydrate
Fat: 1
0%
0mg
9%
28g
Dietary Fiber 7g
Milk: 0
9%
28%

Sugars 4g
Protein
9g
Vitamin A
6%
Vitamin C
15%
Calcium
6%
Iron
10%
Chick-Peas with Sun-Dried Tomatoes
15
13. Chickpea and Spinach Curry

Recipe Summary:
Ingredients:
1 cup coarsely chopped onion
1-1/2 Tbsp fresh ginger, chopped or grated
1 tsp olive oil
1-1/2 tsp red curry powder
1 19 oz can chickpeas, rinsed and drained
1 14 oz can diced tomatoes with liquid
1 10 oz bag spinach
1/2 cup water
1/4 tsp salt (optional)

Directions:
Combine onion and ginger in food processor and pulse until minced.
Heat oil in large skillet over medium high heat. Add onion mixture and curry. Saut 3 minutes. Add
chickpeas and tomatoes; simmer for 2 minutes.
Stir in spinach, water and salt. Cook another minute or until spinach wilts.
Nutrition Facts
Chickpea and Spinach Curry
Diabetic Exchange**
Carbohydrates: 1
Amount Per Serving
Calories
Meat: 0
150
Fruit: 0
Vegetable: 1
% Daily Value (DV)*
Total Fat
2g
Saturated Fat 0g
Cholesterol
Sodium
Other: 0
25%
590mg
Total Carbohydrate
Fat: 0
0%
0%
0mg
9%
28g
Dietary Fiber 6g
Milk: 0
3%
24%

Sugars 3g
Protein
7g
Vitamin A
90%
Vitamin C
50%
Calcium
10%
Iron
15%
Chickpea and Spinach Curry
16
14. Curried Celery with Pears and Onions

Recipe Summary:
Ingredients:
1 Tbsp vegetable oil
3 cups celery cut into 1/2" pieces
1 cup sweet red bell pepper, cut into 1/2"

pieces
2 tsp curry powder
3/4 cup onion, cut into 1/2" pieces
3/4 cup apple juice
1-1/2 cup peeled and cored ripe pears cut into

1-1/2" pieces
1/2 tsp salt
2 cups steamed brown rice (3/4 cup uncooked)

Directions:
In a large skillet heat oil until hot. Add celery, red pepper and onion; cook and stir until barely
crisp-tender, about 5 minutes. Add curry powder; cook 1 minute. Add apple juice, pears and salt;
simmer, covered, until vegetables and pears are tender, 2 to 3 minutes. Stir in steamed rice.
Nutrition Facts
Curried Celery with Pears and Onions
Diabetic Exchange**
Carbohydrates: 1
Amount Per Serving
Calories
Meat: 0
230
Fruit: 0
Vegetable: 1
% Daily Value (DV)*
Total Fat
5g
Saturated Fat 1g
Cholesterol
Sodium
3%
Other: 0
15%
370mg
Total Carbohydrate
Fat: 1
0%
0mg
15%
46g
Dietary Fiber 6g
Milk: 0
8%
24%

Sugars 15g
Protein
4g
Vitamin A
50%
Vitamin C
120%
Calcium
6%
Iron
10%
Curried Celery with Pears and Onions
17
15. Fennel Citrus Salad

Recipe Summary:
Ingredients:
1 medium, about 1-1/2 lbs, fennel bulb, thinly
sliced
1/4 cup thinly sliced red onion
4 medium navel oranges, peeled and sliced
2 tsp olive oil
2 Tbsp fresh lemon juice
1/4 cup Kalamata olives, pitted
Directions:
Combine fennel, oranges, red onion and olives. Drizzle with olive oil and lemon juice. Toss gently and
serve.
Nutrition Facts
Fennel Citrus Salad
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
170
Fruit: 1
Vegetable: 2
% Daily Value (DV)*
Total Fat
5g
Saturated Fat 1g
Cholesterol
Sodium
Other: 0
9%
210mg
Total Carbohydrate
Fat: 1
3%
0%
0mg
11%
32g
Dietary Fiber 9g
Milk: 0
7%
36%

Sugars 13g
Protein
4g
Vitamin A
10%
Vitamin C
180%
Calcium
15%
Iron
8%
Fennel Citrus Salad
18
16. Garbanzo Tabbouleh

Recipe Summary:
Ingredients:
1 cup bulgur (cracked wheat)
1 cup boiling water
2 cups diced tomatoes
1 cup diced cucumber, peeled and seeded
1-1/2 cups cooked (1/2 cup dry will yield

1-1/2 cups cooked) or 1 can (15 oz) can
garbanzo beans, drained
3/4 cup chopped fresh parsley
1/2 cup diced yellow bell pepper
1/2 cup sliced green onions
2 Tbsp chopped fresh mint
1/2 tsp salt
1/3 cup fresh lemon juice
Directions:
Combine bulgur and boiling water in a large bowl; stir well. Let stand 30 minutes or until water is
absorbed. Add tomato and remaining ingredients; toss gently. Serve at room temperature.
Nutrition Facts
Garbanzo Tabbouleh
Serving size 1 cup
Diabetic Exchange**
Carbohydrates: 1
Amount Per Serving
Calories
Meat: 0
150
Fruit: 0
Vegetable: 1
% Daily Value (DV)*
Total Fat
4g
Saturated Fat 1g
Cholesterol
Sodium
3%
Other: 0
7%
160mg
Total Carbohydrate
Fat: 1
0%
0mg
9%
26g
Dietary Fiber 7g
Milk: 0
6%
28%

Sugars 4g
Protein
6g
Vitamin A
20%
Vitamin C
60%
Calcium
4%
Iron
10%
Garbanzo Tabbouleh
19
17. Gazpacho
Recipe Summary:
Ingredients:
8 large tomatoes, peeled
1 large green bell pepper, finely chopped
1 large cucumber, peeled, seeded and finely

diced
1 medium-size red onion, minced
3 Tbsp red wine vinegar
1 Tbsp olive oil
3 Tbsp lemon juice
2-1/2 Tbsp chopped fresh parsley or 2 tsp

dried basil
tabasco sauce to taste
salt and fresh ground pepper to taste

Directions:
To peel the tomatoes, submerge them in boiling water for 15 seconds. Place into a colander and rinse
under cold water. The skins should slip right off. Core the tomatoes and gently squeeze out the seeds.
Coarsely chop half of the tomatoes and puree the other half in a food processor. Combine the puree and
chopped tomatoes in a large mixing bowl. Blend the remaining ingredients with the tomatoes. Cover
and refrigerate for several hours before serving. Serve chilled; garnish with herbed croutons if desired.
Nutrition Facts
Gazpacho
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
90
Fruit: 0
Vegetable: 3
% Daily Value (DV)*
Total Fat
3g
Saturated Fat 0g
Cholesterol
Sodium
Other: 0
3%
65mg
Total Carbohydrate
Fat: 0
0%
0%
0mg
5%
14g
Dietary Fiber 4g
Milk: 0
5%
16%

Sugars 9g
Protein
3g
Vitamin A
45%
Vitamin C
100%
Calcium
4%
Iron
6%
Gazpacho
20
18. Lemon Bulgur and Chickpea Pilaf

Recipe Summary:
Ingredients:
1 cup medium grind bulgur
2 cups vegetable stock
1 tsp ground cumin, divided
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
Directions:
Place bulgur in a bowl. Bring stock to a boil, add half the cumin, and pour stock over bulgur. Stir once
and let sit 10 to 15 minutes, until most of the liquid has been absorbed and bulgur is fluffy. Heat oil in
a heavy nonstick skillet over medium heat. Saut onion, green pepper and half the garlic 3 to 5 minutes,
stirring, until onion is translucent. Add remaining garlic and cumin. Saut about 30 seconds. Stir in
bulgur and chickpeas. Stir together a few minutes. Then add remaining ingredients, combine well and
season with salt and pepper to taste. Serve hot.
Nutrition Facts
Lemon Bulgur and Chickpea Pilaf
Diabetic Exchange**
Carbohydrates: 1
Amount Per Serving
Calories
Meat: 0
191
Fruit: 0
Vegetable: 0
% Daily Value (DV)*
Total Fat
4g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
6%
150mg
Total Carbohydrate
Fat: 0
0%
0mg
11%
34g
Dietary Fiber 8g
Milk: 0
6%
32%

Sugars 4g
Protein
8g
Vitamin A
20%
Vitamin C
50%
Calcium
6%
Iron
15%
Lemon Bulgur and Chickpea Pilaf
21
19. Lentil One dish

Recipe Summary:
Ingredients:
1 cup uncooked and rinsed lentils
1/2 cup uncooked brown rice
3 cup sliced carrots
1 lb swiss chard, cleaned and chopped
1 lb kale, cleaned and chopped
3 cups water
1 packet reduced sodium onion soup mix
1 tsp basil
1 Tbsp olive oil

Directions:
Place all ingredients in large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, 20 to
30 minutes.
Nutrition Facts
Lentil One dish
Diabetic Exchange**
Carbohydrates: 2
Amount Per Serving
Calories
Meat: 0
290
Fruit: 0
Vegetable: 3
% Daily Value (DV)*
Total Fat
4g
Saturated Fat 1g
Cholesterol
Sodium
3%
Other: 0
23%
540mg
Total Carbohydrate
Fat: 0
0%
0mg
17%
52g
Dietary Fiber 13g
Milk: 0
6%
52%

Sugars 7g
Protein
15g
Vitamin A
530%
Vitamin C
200%
Calcium
20%
Iron
35%
Lentil One dish
22
20. Lentil Soup

Recipe Summary:
Ingredients:
1 cup chopped carrots
1 cup diced celery
2 cups chopped onions
1 Tbsp olive oil
2 cups brown rice
6 cups water
1 lb lentils, washed and drained
1 lb mushrooms, sliced
1 tsp dried rosemary
1 tsp dried tarragon
Directions:
Saute carrots, celery, onions, mushrooms in 1 Tbsp olive oil. Place vegetables in slow cooker when the
onions are translucent.
Brown rice in 1 Tbsp oil until dry. Add to slow cooker.
Stir in water, lentils, rosemary, and tarragon. Cover and cook on high for 6-8 hours. When thoroughly
cooked, serve 1 cup each in individual soup bowls.
Nutrition Facts
Lentil Soup
Diabetic Exchange**
Carbohydrates: 3
Amount Per Serving
Calories
Meat: 0
290
Fruit: 0
Vegetable: 1
% Daily Value (DV)*
Total Fat
4g
Saturated Fat 1g
Cholesterol
Sodium
3%
Other: 0
1%
20mg
Total Carbohydrate
Fat: 0
0%
0mg
17%
51g
Dietary Fiber 12g
Milk: 0
6%
48%

Sugars 4g
Protein
13g
Vitamin A
35%
Vitamin C
8%
Calcium
4%
Iron
25%
Lentil Soup
23
21. Lentil Toss

Recipe Summary:
Ingredients:
1 cup uncooked lentils
2 cups water
2 cups cauliflower florets
2 cups broccoli florets
2 cups cucumbers, sliced and quartered
1 large carrot, grated
1/2 cup chopped red onion
2 cups sliced fresh mushrooms
1/2 cup sliced olives

Directions:
Place lentils and water in a large saucepan; bring to boil. Cover, reduce heat, and simmer 20 minutes or
until tender. Drain well, and set aside to cool slightly. Toss lentils with the remaining ingredients, and
serve.
Nutrition Facts
Lentil Toss
Diabetic Exchange**
Carbohydrates: 1
Amount Per Serving
Calories
Meat: 0
120
Fruit: 0
Vegetable: 1
% Daily Value (DV)*
Total Fat
2g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
4%
95mg
Total Carbohydrate
Fat: 0
0%
0mg
7%
20g
Dietary Fiber 8g
Milk: 0
2%
32%

Sugars 3g
Protein
8g
Vitamin A
40%
Vitamin C
50%
Calcium
4%
Iron
15%
Lentil Toss
24
22. Melon Soup

Recipe Summary:
Preparation time: 1 hour
Ingredients:
2 cups cubed cantaloupe
2 cups cubed honeydew
2 cups cubed watermelon (unseeded)
1/2 cup orange juice
3 Tbsp lemon juice
2 Tsp honey
1/2 cup fat-free half and half
mint sprigs
Directions:
Process melons, orange juice, lemon juice, and honey in food processor or blender until smooth. Stir in
half and half. Refrigerate until chilled. Pour into individual bowls and garnish with mint.
Nutrition Facts
Melon Soup
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
130
Fruit: 2
Vegetable: 0
% Daily Value (DV)*
Total Fat
1g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
3%
75mg
Total Carbohydrate
Fat: 0
0%
0mg
10%
30g
Dietary Fiber 2g
Milk: 0
2%
8%

Sugars 25g
Protein
3g
Vitamin A
70%
Vitamin C
120%
Calcium
6%
Iron
6%
Melon Soup
25
23. Mexibean Mock Lasagna

Recipe Summary:
Ingredients:
2 tsp olive oil
1-1/2 cup chopped onion
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 black beans, rinsed and drained
15 oz can dark red kidney 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

Directions:
In large skillet, heat oil over medium high heat. Saut onion, garlic, and peppers for 5 minutes. Stir in
spices and saut 1 additional minute. Remove from heat. Mix in corn, beans, tomato sauce, and diced
green chilies. Spray 13 x 9 dish with cooking spray. Place 3 tortillas in the dish arranging to cover the
bottom. Spoon in half of the corn mixture, and spread cup ricotta cheese on top. Sprinkle with half of
the cheddar cheese. Repeat layers, using up all the ingredients. Cook, uncovered at 350F for 45
minutes, until casserole is thoroughly heated and cheddar cheese has melted. Let stand 5 minutes before
serving.
Nutrition Facts
Mexibean Mock Lasagna
Diabetic Exchange**
Carbohydrates: 2
Amount Per Serving
Calories
Meat: 1
340
Fruit: 0
Vegetable: 2
% Daily Value (DV)*
Milk: 0
8%
Fat: 0
Saturated Fat 1g
5%
Other: 0
10mg
3%
Total Fat
5g
Cholesterol
Sodium
25%
600mg
Total Carbohydrate
53g
Dietary Fiber 13g
18%
52%

Sugars 10g
Protein
18g
Vitamin A
30%
26
Vitamin C
140%
Calcium
25%
Iron
20%
27
24. Moroccan Lentil Salad

Recipe Summary:
Ingredients:
1-1/4 cups uncooked lentils
2-1/2 cups water
3 Tbsp lemon juice
1/2 tsp thyme
1/2 tsp mint flakes
1/4 tsp salt
1/8 tsp black pepper
1 garlic clove
1-1/2 cup quartered cherry tomatoes
1 cup diced cucumber
1/2 cup crumbled reduced-fat feta cheese
1 cup thinly sliced celery
4 cups romaine lettuce leaves
Directions:
Place lentils and water in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes
or until tender. Drain well, and set aside. Combine lemon juice, olive oil, thyme, mint, salt, pepper, and
garlic in a medium bowl; stir with a wire whisk until blended. Add lentils, tomatoes, cucumber, cheese,
and celery to dressing mixture; toss gently to coat. Serve on plates lined with romaine lettuce.
Nutrition Facts
Moroccan Lentil Salad
Diabetic Exchange**
Carbohydrates: 2
Amount Per Serving
Calories
Meat: 0
310
Fruit: 0
Vegetable: 1
% Daily Value (DV)*
Total Fat
8g
Saturated Fat 3g
Cholesterol
Sodium
13%
Other: 0
24%
570mg
Total Carbohydrate
Fat: 1
2%
5mg
14%
42g
Dietary Fiber 16g
Milk: 0
12%
64%

Sugars 6g
Protein
21g
Vitamin A
80%
Vitamin C
50%
Calcium
15%
Iron
40%
Moroccan Lentil Salad
28
25. Nine Bean Soup

Recipe Summary:
Ingredients:
1 cup black beans
1 cup red beans
1 cup pinto beans
1 cup white beans
1 cup split green peas
1 cup navy beans
1 15.5 oz can garbanzo beans, drained

1 15.5 oz can kidney beans, drained
1 15.5 oz can no sodium black-eyed peas,

drained
1 14.5 oz can no sodium diced tomatoes
1 10 oz can diced tomatoes with green chiles
1 large onion, chopped
1 cup green onion, chopped
3 cloves garlic, crushed
1/2 tsp salt

Directions:
Combine black beans, red beans, pinto beans, white beans, split green peas, navy beans. Cover with
water and soak overnight.
Drain beans and place in a large stockpot; cover with water. Add navy beans, garbanzo beans,
black-eyed peas and kidney beans.
Cover and bring to a boil. Reduce heat and simmer for 1 hours or until beans are tender.
Add tomatoes, tomatoes with green chiles, onion, garlic and salt. Simmer for 30 minutes to blend
flavors.
Nutrition Facts
Nine Bean Soup
Diabetic Exchange**
Carbohydrates: 4
Amount Per Serving
Calories
Meat: 1
440
Fruit: 0
Vegetable: 1
% Daily Value (DV)*
Total Fat
2g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
19%
460mg
Total Carbohydrate
Fat: 0
0%
0mg
81g
Dietary Fiber 24g
Milk: 0
3%
27%
96%

Sugars 4g
Protein
27g
Nine Bean Soup
29
Vitamin A
6%
Vitamin C
15%
Calcium
15%
Iron
40%
Nine Bean Soup
30
26. Papaya Black Beans and Rice

Recipe Summary:
Ingredients:
2 tsp olive oil
1 cup chopped red onion
1/2 cup orange juice
1/4 cup lemon juice
2 Tbsp fresh chopped cilantro
1/2 tsp cayenne pepper
1 cup finely chopped red bell pepper
1 cup finely chopped green bell pepper
1 medium papaya, peeled, seeded, and diced
2 15oz can black beans, rinsed and drained
6 cups hot cooked brown rice
Directions:
Heat oil in large skillet over medium heat. Add all ingredients except beans and rice. Cook for 5
minutes, stirring occasionally until bell peppers are crisp-tender. Stir in beans. Cook about 5 minutes or
until heated through. Serve over rice.
Nutrition Facts
Papaya Black Beans and Rice
Diabetic Exchange**
Carbohydrates: 4
Amount Per Serving
Calories
Meat: 1
410
Fruit: 1
Vegetable: 1
% Daily Value (DV)*
Total Fat
5g
Saturated Fat 1g
Cholesterol
Sodium
3%
Other: 0
18%
440mg
Total Carbohydrate
Fat: 0
0%
0mg
26%
78g
Dietary Fiber 14g
Milk: 0
7%
56%

Sugars 8g
Protein
13g
Vitamin A
30%
Vitamin C
170%
Calcium
10%
Iron
25%
Papaya Black Beans and Rice
31
27. Papaya Pineapple Salsa

Recipe Summary:
Ingredients:
3/4 cup diced ripe papaya
3/4 cup diced fresh pineapple
1/2 cup diced jicama
3 tbsp chopped red onion
1 chili pepper, Serrano or jalapeno
1 garlic clove, minced
2 tsp lime zest
2 tbsp fresh lime juice
1 tbsp minced cilantro

Directions:
Combine papaya, pineapple, jicama, red onion, chili pepper, garlic zest, lime juice, and cilantro. Cover
and refrigerate until ready to serve.
Nutrition Facts
Papaya Pineapple Salsa
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
Calories from Fat 0
40
Fruit: 0
Vegetable: 0
% Daily Value (DV)*
Total Fat
0g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
0%
0mg
Total Carbohydrate
Fat: 0
0%
0mg
3%
10g
Dietary Fiber 2g
Milk: 0
0%
8%

Sugars 5g
Protein
1g
Vitamin A
8%
Vitamin C
60%
Calcium
2%
Iron
2%
Papaya Pineapple Salsa
32
28. Spanish Hot Dish Dinner

Recipe Summary:
Ingredients:
3/4 lb ground turkey meat
nonstick cooking spray
1 cup chopped onion
14-1/2 oz can no added salt whole tomatoes,

undrained and chopped
1/3 cup raisins
4 oz can diced green chilies, drained
1/2 tsp pepper
1/2 tsp cinnamon
1/4 tsp cloves
1/4 tsp allspice
1/4 tsp nutmeg
1/4 tsp orange rind
1/2 tsp hot sauce
1 cup canned black beans, rinsed and drained
2 cups finely chopped apple
3 cups cooked brown rice
1/2 tsp salt
Directions:
Cook turkey meat over medium heat until browned, stirring to crumble. Drain any juices and pat dry
with paper towels and set aside. Wipe drippings from skillet and coat with cooking spray; place over
medium heat until hot. Add onion and garlic; saut 2 minutes or until tender. Return turkey meat to
skillet. Add tomatoes, green chiles, raisins, salt, pepper, spices, orange rind and hot sauce. Bring to boil,
then reduce heat to simmer, uncovered, for 15 minutes. Add beans and apple. Cook for 10 minutes,
stirring occasionally. Serve over rice.
Nutrition Facts
Spanish Hot Dish Dinner
Diabetic Exchange**
Carbohydrates: 2
Amount Per Serving
Calories
Meat: 2
290
Fruit: 1
Vegetable: 1
% Daily Value (DV)*
Milk: 0
4%
Fat: 0
Saturated Fat 0g
0%
Other: 0
20mg
7%
Total Fat
3g
Cholesterol
Sodium
19%
450mg
Total Carbohydrate
48g
Dietary Fiber 7g
16%
28%

Sugars 13g
Protein
20g
Vitamin A
2%
Vitamin C
25%
33
Calcium
8%
Iron
20%
34
29. Veggie Delight Smoothie

Recipe Summary:
Ingredients:
2 cups apple juice
1 cup sliced apple
1 cup applesauce
1 cup sliced carrots
1 cup peeled and sliced cucumber
2-1/2 cups ice
Directions:
Place all items into blender and blend until smooth. Serve immediately.
Nutrition Facts
Veggie Delight Smoothie
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
Calories from Fat 0
120
Fruit: 2
Vegetable: 1
% Daily Value (DV)*
Total Fat
0g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
1%
30mg
Total Carbohydrate
Fat: 0
0%
0mg
10%
29g
Dietary Fiber 3g
Milk: 0
0%
12%

Sugars 24g
Protein
1g
Vitamin A
100%
Vitamin C
10%
Calcium
4%
Iron
4%
Veggie Delight Smoothie
35
30. Very Veggie Salad

Recipe Summary:
Ingredients:
4 cups raw spinach
4 cups romaine lettuce
2 cups chopped red, yellow, orange bell

pepper
1 cup chopped broccoli
2 cups grape or cherry tomatoes
1 cup sliced yellow squash
1 cup sliced zucchini
2 cups sliced cucumber
2 cups chopped baby carrots
1 cup chopped cauliflower
Directions:
Wash all of the vegetables and mix them together in a large mixing bowl. Top this colorful meal with
the nonfat or low-fat dressing of your choice
Note: the dressing is not included in the nutritional analysis.
Nutrition Facts
Very Veggie Salad
Serving size 5 cups
Diabetic Exchange**
Carbohydrates: 0
Amount Per Serving
Calories
Meat: 0
100
Fruit: 0
Vegetable: 4
% Daily Value (DV)*
Total Fat
1g
Saturated Fat 0g
Cholesterol
Sodium
0%
Other: 0
3%
80mg
Total Carbohydrate
Fat: 0
0%
0mg
7%
22g
Dietary Fiber 7g
Milk: 0
2%
28%

Sugars 10g
Protein
6g
Vitamin A
330%
Vitamin C
360%
Calcium
10%
Iron
15%
Very Veggie Salad
36

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Fruit and Vegetable Recipes

1. Apple Carrot Salad

3 (medium) unpared and diced apples

1 Tbsp lemon juice

1/2 cup raisins

1/3 cup low-fat mayonnaise

Serving size 1/6 recipe

Amount Per Serving

Calories from Fat 10

% Daily Value (DV)*

** Diabetic exchanges are calculated based on

* Percent Daily Values are based on a 2,000 calorie diet.

Apple Carrot Salad

2. Apple Tuna Sandwich

1 medium apple chopped

1 celery stalk, peeled and chopped

1/4 cup low fat vanilla yogurt

1 tsp prepared mustard

6 slices whole wheat bread

Serving size 1 sandwich

Amount Per Serving

Calories from Fat 30

% Daily Value (DV)*

** Diabetic exchanges are calculated based on

* Percent Daily Values are based on a 2,000 calorie diet.

Apple Tuna Sandwich

3. Avocado Fruit Salad

2 Tbsp raspberry vinegar

1 tsp grated lime peel

1 Tbsp fresh lime juice

1 Tbsp fresh chopped basil leaves

1/2 tsp dry mustard

1/4 tsp salt

1/4 tsp pepper

1 10 oz package mixed baby greens

4 kiwi, peeled and sliced in half rounds

2 cups sliced strawberries

2 star fruits, sliced

1/2 ripe avocado, seeded and peeled (1/2

Serving size 1/8 recipe

Amount Per Serving

Calories from Fat 45

% Daily Value (DV)*

Dietary Fiber 10g

** Diabetic exchanges are calculated based on

Avocado Fruit Salad

Avocado Fruit Salad

4. Baba Ghanoush (Eggplant Dip)

4 cloves garlic, peeled and crushed

3 Tbsp fresh lemon juice or more to taste

4 Tbsp cold water

1/4 tsp salt

1/8 tsp freshly ground black pepper

1/2 tsp olive oil

1 cup chopped tomato

1/2 cup diced onion

Parsley sprigs to garnish (optional)

Serving size 1/8 of recipe

Amount Per Serving

Calories from Fat 25

% Daily Value (DV)*

** Diabetic exchanges are calculated based on

Baba Ghanoush (Eggplant Dip)