KIDNEY-FRIENDLY Vegetarian & Vegan Recipes

K I D N E Y- F R I E N D LYVegetarian & Vegan Recipes

K I D N E Y- F R I E N D LYVegetarian & Vegan RecipesWhen you have kidney disease, what you eatand drink—and how much—can affect yourhealth. Our vegetarian and vegan recipes canhelp you feel your best while maintaining akidney-friendly diet.Fluffy Buttermilk Pancakes . . . . . . . . . . . . . . . 3Southwest Baked Egg Breakfast Cups . . . . . . . . . 4Egg Fried Rice . . . . . . . . . . . . . . . . . . . . . . . . 5Cabbage-Onion-Sweet Pepper Medley . . . . . . . . 6Sautéed Collard Greens . . . . . . . . . . . . . . . . . . 7Fall Harvest Orzo Salad . . . . . . . . . . . . . . . . . . 8Mediterranean Green Beans . . . . . . . . . . . . . . . 9Sweet & Crunchy Coleslaw . . . . . . . . . . . . . . . 10Aromatic Herbed Rice . . . . . . . . . . . . . . . . . . 11Three-Pea Salad withGinger-Lime Vinaigrette . . . . . . . . . . . . . . . . .12

K I D N E Y- F R I E N D LYFluffy Buttermilk Pancakes3This easy, made-from-scratch buttermilk pancake recipe will have you flipping for breakfast.Serve with fresh berries for a healthy twist.Ingredients2 cups all-purpose flour1 teaspoon cream of tartar1½ teaspoons baking soda2 tablespoons sugar2 cups low-fat buttermilk2 large eggsServes 9(1 serving 2 4-inch pancakes)Directions1. Warm up a skillet on medium heat.Nutrition Per ServingCaloriesTotal FatSaturated FatTrans PotassiumDietary FiberCalcium¼ cup canola oil and 1 tablespoon canola oil (for cooking)217 cal9g1g0g44 mg330 mg27 g6g100 mg182 mg1g74 mgEXPERT TIP:2. Combine dry ingredients in a large bowl. In a separatebowl, combine buttermilk, eggs, and ¼ cup oil. Add dryingredients to buttermilk, egg, and oil mixture. Use awhisk or spoon to blend the dry ingredients until theyare completely moist.3. Use a tablespoon of canola oil to grease the skillet.Using a ¹ ³-cup measuring cup, scoop the pancake mixtureon the skillet. Each pancake should spread to about4 inches across. Leave about 2 inches between thepancakes for easy flipping. Flip pancakes using a spatula—do this when the bubbles on the top of the pancakes havemostly disappeared. Allow the other side to brown untilthe center no longer appears wet.4. Move to serving dish.5. For a healthier twist, serve with fresh berries and a sideof eggs.Freeze leftover buttermilk pancakes and reheat for a quick breakfast.

K I D N E Y- F R I E N D LYSouthwest Baked Egg Breakfast Cups4Wake up your taste buds with these baked breakfast egg cups filled with savory rice, eggs,green chilies, pimentos, and cheddar cheese. A yummy way to start any morning.Ingredients3 cups rice, cooked4 ounces cheddar cheese, shredded, divided4 ounces green chilies, diced2 ounces pimentos, drained and diced½ cup skim milk2 eggs, beatenServes 12(1 serving 1 egg cup or 2½ ounces)Nutrition Per ServingCaloriesTotal FatSaturated FatTrans PotassiumDietary FiberCalcium109 cal4g2g0g41 mg79 mg13 g5g91 mg82 mg0.5 g91 mgEXPERT TIP:½ teaspoon ground cumin½ teaspoon black pepperNonstick cooking sprayDirections1. Preheat oven to 400 F.2. In a large bowl, combine rice, 2 ounces of cheese, chilies,pimentos, milk, eggs, cumin, and pepper.3. Spray muffin cups with nonstick cooking spray.4. Spoon mixture evenly into 12 muffin cups. Sprinkle theremaining 2 ounces of shredded cheddar cheese over thetop of the cups.5. Bake at 400 F for 15 minutes or until set.Choose salt-free and potassium-free herbs, seasoning mixes, and spices to helpmanage your potassium level.

K I D N E Y- F R I E N D LYEgg Fried Rice5A delicious, easy-to-make Asian-inspired dish for those who are always on the go. This recipecombines scrambled eggs, rice, green onions, peas, and bean sprouts for a filling and satisfyingmeal that’s perfect for vegetarians.Ingredients2 teaspoons dark sesame oil2 eggs2 egg whites1 tablespoon canola oil1 cup bean sproutsServes 10 (1 serving ½ cup)1 cup frozen peas, thawed¼ teaspoon ground black pepperNutrition Per ServingCaloriesTotal FatSaturated FatTrans PotassiumDietary FiberCalcium¹ ³ cup green onions, chopped4 cups cooked rice, cold137 cal4g1g0g37 mg38 mg21 g5g67 mg89 mg1.3 g20 mgEXPERT TIP:Directions1. Combine the sesame oil, eggs, and egg whites ina small bowl. Stir well and set aside.2. Heat canola oil in a large nonstick skillet overmedium-high heat.3. Add egg mixture and stir-fry until done.4. Add bean sprouts and green onions. Stir-fry for 2 minutes.5. Add rice and peas. Continue to stir-fry until heatedthoroughly.6. Season with black pepper and serve immediately.Great vegetarian sources of protein include eggs, tofu, and beans.

K I D N E Y- F R I E N D LYCabbage-Onion-Sweet Pepper Medley6Get your veggies in this tasty rainbow medley of red, green, and yellow peppers, onions, and cabbage.Perfect as a side dish or add one can of rinsed kidney or garbanzo beans to the recipe to make it a meal.Ingredients½ cup fresh red bell pepper½ cup fresh green bell pepper½ cup fresh yellow bell pepper½ cup fresh onions, chopped2 cups fresh cabbage, shredded3 tablespoons white vinegarServes 4 (1 serving ¼ recipe)1½ teaspoons brown sugar1½ teaspoons Dijon mustardNutrition Per ServingCaloriesTotal FatSaturated FatTrans PotassiumDietary FiberCalcium1 tablespoon canola oil70 cal4g0g0g0 mg52 mg8g1g29 mg208 mg2g26 mgEXPERT TIP:1½ teaspoons pepperDirections1. Cut bell peppers into 2-inch-long thin strips.2. In large nonstick skillet, combine bell peppers, onions,and cabbage, tossing gently.3. Combine vinegar and remaining ingredients in a jar,cover tightly, and shake vigorously.4. Add to vegetable mixture, stirring gently.5. Sauté over medium heat until the cabbage is tenderand stir occasionally.While shopping, check the ingredient list and choose foods with no addedphosphates (words with “phos”) to help you manage your phosphorus level.

K I D N E Y- F R I E N D LYSautéed Collard Greens7A Southern staple and favorite, this quick collard greens recipe is a flavorful and healthy veggieside dish for lunch or dinner.Ingredients8 cups fresh collard greens, chopped and blanched1 tablespoon butter, unsalted2 tablespoons olive oil¼ cup onions, finely diced1 tablespoon fresh garlic, chopped1 teaspoon crushed red pepper flakesServes 6 (1 serving ¹ 6 recipe)Nutrition Per ServingCaloriesTotal FatSaturated FatTrans PotassiumDietary FiberCalcium1 teaspoon ground black pepper1 tablespoon vinegar (optional)Directions79 cal7g2g0g5 mg9 mg4g2g18 mg129 mg2.2 g118 mgEXPERT TIP:1. Blanch the collard greens by putting them into a pot ofboiling water for 30 seconds.2. Strain the boiling water off and quickly transfer the greensto a large bowl of ice water. Let cool, then strain and dry thegreens and set them aside.3. In a large sauté pan on medium-high heat, melt the butterand oil together. Add onions and garlic, and cook untilslightly browned, about 4–6 minutes. Add collard greensand red and black pepper, then cook for 5–8 minutes onhigh heat, stirring constantly.4. Remove from heat, add vinegar, if desired, and stir. MAKE IT VEGAN! To make these sautéed greensvegan, use a vegan butter substitute instead ofreal butter.Look for foods with less than 10% Daily Value (DV) for sodium to selectlower-sodium items.

K I D N E Y- F R I E N D LYFall Harvest Orzo SaladFall for the flavor! Diced apples, dried cranberries, almonds, pepper, basil, and blue cheese makethis orzo salad sweet, savory, and hearty.Ingredients4 cups cooked orzo, chilled (about 1 ² 3 cups dried orzo)1 cup dried cranberries2 cups fresh apples, diced¼ cup extra-virgin olive oil¼ cup fresh lemon juice½ teaspoon freshly ground black pepperServes 8 (1 serving ½ cup)½ cup crumbled blue cheese¼ cup blanched almonds, choppedNutrition Per ServingCaloriesTotal FatSaturated FatTrans PotassiumDietary FiberCalcium2 tablespoons fresh basil, chopped289 cal12 g3g0g6 mg100 mg41 g6g94 mg127 mg3g65 mgEXPERT TIP:Directions1. In a medium-size bowl, add all the ingredients exceptblue cheese and almonds, gently combining untilwell-incorporated.2. Transfer the mixture to a serving dish, sprinkle withthe crumbled blue cheese and almonds, and serve. MAKE IT VEGAN! Simply skip the blue cheesein this recipe to make it vegan.Choose a smaller plate to help you with managing your serving sizes.8

K I D N E Y- F R I E N D LYMediterranean Green Beans9Simply delicious. Freshly cooked green beans in a dressing of olive oil, fresh minced garlic,lemon juice, and ground pepper.Ingredients1 pound fresh green beans, trimmed to 1- to 2-inch pieces¾ cup water2½ teaspoons olive oil3 fresh garlic cloves, minced3 tablespoons fresh lemon juice¹ 8 teaspoon ground black pepperServes 4 (1 serving 1 cup)DirectionsNutrition Per Serving1. Bring water to a boil in large, nonstick skillet; add beans,cook 3 minutes; then drain and set aside.CaloriesTotal FatSaturated FatTrans PotassiumDietary FiberCalcium71 cal3g0g0g0 mg2 mg10 g2g37 mg186 mg3.7 g55 mgEXPERT TIP:2. Heat skillet over medium-high heat and add oil; add garlicand beans and sauté for 1 minute.3. Add lemon juice and pepper and sauté 1 minute longer.TIP: Use lemon juice instead of salt to bring out the flavorsin food.Select fresh ingredients when possible. For example, fresh or frozen greenbeans are better than canned. If you prefer canned, choose a no-salt-addedor low-sodium version.

K I D N E Y- F R I E N D LYSweet & Crunchy Coleslaw10Sweet onion, celery seed, and a dash of mustard add flavor and crunch to this new twist onclassic coleslaw. Serve as a side with lunch or dinner.Ingredients6 cups shredded cabbage½ cup sweet onion, chopped1 cup sugar1 cup canola oil1 teaspoon celery seed½ cup rice vinegarServes 12 (1 serving ½ cup)DirectionsNutrition Per ServingCaloriesTotal FatSaturated FatTrans PotassiumDietary FiberCalcium1 teaspoon yellow prepared mustard244 cal19 g1g0g0 mg12 mg20 g1g13 mg73 mg1g20 mgEXPERT TIP:1. Mix shredded cabbage and chopped onion in a large bowl.2. In a blender, blend all other ingredients until well-combined.3. Pour dressing over cabbage and onion. Mix well andrefrigerate.4. Serve cold.Want something sweet? Berries and pears are high in fiber and low in carbohydrates.

K I D N E Y- F R I E N D LYAromatic Herbed Rice11If you’re looking for a flavorful side dish that can be prepared in minutes, here it is. A blend of aromaticherbs helps create this fragrant, delicious—and fluffy—rice.Ingredients3 cups cooked rice (don’t overcook)2 tablespoons olive oil4–5 cloves fresh garlic, sliced thin2 tablespoons fresh cilantro, chopped2 tablespoons fresh oregano, chopped2 tablespoons fresh chives, choppedServes 6 (1 serving ½ cup)Nutrition Per ServingCaloriesTotal FatSaturated FatTrans PotassiumDietary FiberCalcium½ teaspoon red pepper flakes1 teaspoon red wine vinegarDirections134 cal5g1g0g0 mg6 mg21 g2g15 mg56 mg1.8 g37 mgEXPERT TIP:1. In a large sauté pan, heat olive oil on medium-high heat andlightly sauté garlic. Add rice, herbs, and red pepper flakesand continue to cook for 2–4 minutes or until well-mixed.2. Turn off heat, add vinegar, mix well, and serve.To reduce your salt intake, cook with herbs and spices for flavor instead of salt!The less salt you use, the less you will crave.