Vegan Gluten-Free Diabetic Recipes

Beth Asaff
edamame salad

Diabetes and celiac disease often strike at the same time, because both are autoimmune conditions. Those that need to radically change their diets may also find they have diary, egg or meat sensitives that mean they need to go vegan as well. While cutting out meat, dairy, eggs and gluten and also keeping your blood sugar in check may sound challenging, there are still plenty of good foods and recipes to choose from. Try these three recipes as a jumping off point to make your own custom meals.

Edamame Salad

This salty, crunchy salad makes an excellent side dish or a light lunch. The protein in the edamame helps keep this dish on the low-glycemic index side.

  • Servings per recipe: Eight
  • Prep time: Five minutes
  • Cook time: 10 minutes

Nutritional Info

  • Calories: 223
  • Total fat: 9.5 grams
  • Total carbs: 24 grams
  • Dietary fiber: 10 grams
  • Protein: 11 grams

Ingredients

  • Two 12- or 16-ounce bags frozen shelled Edamame
  • One cup dried cranberries
  • 1/2 cup fresh basil, cut into very thin strips and then halved
  • Four tablespoons of olive oil
  • Fresh cracked pepper to taste

Instructions

  1. Boil the edamame in salted water for five minutes.
  2. Drain and pat dry.
  3. Toss the edamame with the cranberries, basil and olive oil until coated.
  4. Top with cracked pepper.

Optional: Crumble some vegan cream cheese into small pieces on top.

Quinoa Pancakes

Pancakes

These hearty, nutty pancakes taste great on their own or with some sugar-free syrup poured on top.

  • Servings per recipe: Eight
  • Prep time: 10 minutes
  • Cook time: 10 minutes

Nutritional Information

  • Calories: 104.7
  • Total fat: 1.4 grams
  • Total carbs: 18.0 grams
  • Dietary fiber: 1.6 grams
  • Protein: 5.4 grams

Ingredients

  • One serving cooked quinoa (1/4 cup dry)
  • One scoop protein powder
  • One cup gluten-free all-purpose flour mix
  • Two scoops egg replacer
  • One teaspoon canola oil
  • 1/2 teaspoon baking powder
  • 3/4 cup almond milk

Instructions

  1. Mix together the ingredients in a medium-sized bowl.
  2. Heat a small amount of grape seed or coconut oil in a skillet until sizzling.
  3. Drop the pancake batter by 1/4-cup scoops onto the skillet.
  4. Wait until air bubbles stop forming on the pancakes and then flip.
  5. Cook for one minute longer, and then remove from heat.
  6. Keep warm until ready to serve.

Tofu and Avocado Over Rice

Tofu brown rice

This meal takes only 20 minutes to make and is as delicious as it is easy. The tofu and avocado help keep this meal low in carbs but high in fiber and protein.

  • Servings per recipe: Two
  • Prep time: Five minutes
  • Cook time: 20 minutes

Nutritional Information

  • Calories: 385
  • Total fat: 17 grams
  • Total carbs: 30 grams
  • Dietary fiber: 7 grams
  • Protein: 14 grams

Ingredients

  • Two tablespoons sesame seed oil
  • One cup firm tofu, cut into small pieces
  • One cup brown rice
  • Two cups water
  • One avocado
  • Two tablespoons seasoned rice vinegar
  • One tablespoon sesame seeds

Instructions

  1. Bring the water to a boil on the stove.
  2. Add in the rice; cover and reduce to a simmer.
  3. Cook the rice for 20 minutes total.
  4. Heat the sesame seed oil in a stir fry pan, once the rice has been cooking for 10 minutes.
  5. Add the tofu and stir fry until heated through and lightly browned on the outside.
  6. Halve the avocado. Remove the pit and peel the halves.
  7. Cut the avocado into small pieces.
  8. Divide the rice into two bowls, and top with the tofu and avocado.
  9. Sprinkle on sesame seeds and rice vinegar.
  10. Stir well to coat and enjoy.

Enjoy Good Food

Eating a restricted diet does not mean having to sacrifice taste and enjoyment of your food. Try these recipes, or use them as a jumping off point for your own creations. Either way, make sure to enjoy your meals while following your dietary restrictions.

Vegan Gluten-Free Diabetic Recipes