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Tofu Tacos with Cabbage Slaw and Tofu Stir-Fry with Black Beans
$0.00 Cooking Fee
8 servings
Tofu Tacos with Cabbage Slaw and Tofu Stir-Fry with Black Beans

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Recipe adapted from:
Tarik Assagai

$0.00 Cooking Fee
Serving Size: 8 ounces

Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Lower Carb Refined Sugar Free Vegan Vegetarian
With this selection you'll get two great Tofu dishes with 4 servings each. First, enjoy delicious tacos made with traditional Mexican spices and crumbled tofu, and second you'll get a flavorful stir fry that's full of protein and fiber, fresh peppers, corn, and black beans.

Tofu Tacos with Cabbage Slaw and Tofu Stir-Fry with Black Beans quantity

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Active Prep34.615

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Recipe Serving Size8

Cooking Instructions

Instructions
Tofu Tacos
Heat 1 tablespoon of avocado oil in a skillet over medium heat. Add crumbled tofu, chili powder, cumin, smoked paprika, salt, and pepper. Cook for 8-10 minutes until tofu is golden and slightly crispy.
In a mixing bowl, combine shredded cabbage, lime juice, 1 tablespoon avocado oil, salt, and pepper to create a slaw.
Warm the corn tortillas and fill them with the cooked tofu mixture. Top with cabbage slaw and fresh cilantro. Serve immediately.
Tofu Stir-Fry with Black Beans
Heat avocado oil in a skillet over medium heat. Add crumbled tofu and cook until golden, about 5-7 minutes.
Add bell pepper and onion to the skillet and cook for 3-5 minutes until softened. Stir in cumin, chili powder, and salt.
Add black beans and corn (if using). Cook for another 3-4 minutes, stirring occasionally, until heated through. Top with fresh cilantro.
Serve immediately or freeze portions for later.

Ingredients

Ingredients
For the Tofu Tacos:
14 ounce extra firm tofu drained and crumbled
2 tablespoon avocado oil
1 teaspoon chili powder
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
8 each small corn tortillas
1/4 cup cilantro chopped
2 cup green cabbage shredded
1 each lime juiced
3/4 teaspoon Kosher salt
1/3 teaspoon freshly ground black pepper
For the MexTofu Stir-Fry with Black Beans:
14 ounce firm tofu drained and crumbled
1 tablespoon avocado oil
1 red bell pepper sliced
1 small onion chopped
15 ounce canned black beans no salt added drained and rinsed
1 teaspoon ground cumin
1 teaspoon chili powder
1 cup frozen corn
1/4 cup fresh cilantro chopped
1/2 teaspoon Kosher salt
1/3 teaspoon freshly ground black pepper

Cooking Tools Required
12-inch nonstick skillet, Cutting board, Measuring cups and spoons, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat the crumbled tofu in a sauté pan over medium heat until heated through.

Nutrition
Calories: 206kcal | Carbohydrates: 21g | Protein: 13g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Sodium: 616mg | Potassium: 419mg | Fiber: 6g | Sugar: 3g | Vitamin A: 773IU | Vitamin C: 32mg | Calcium: 119mg | Iron: 3mg

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Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms
$0.00 Cooking Fee
8 servings
Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms

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Recipe adapted from:
Tarik Assagai

$0.00 Cooking Fee
Serving Size: 8 ounces

Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Mediterranean Diet Nut Free Refined Sugar Free Renal stage 1-3a Soy Free Vegan Vegetarian Whole 30
With this selection you'll get two different quinoa dishes with 4 servings each. First, enjoy a roasted veggie quinoa bowl packed with nutrient-dense vegetables, heart-healthy fats, and protein-rich quinoa. Your second dish is quinoa stuffed mushrooms that is not only delicious, but packed with fiber!

Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms quantity

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Cook Times

Active Prep34.615

Hands-On Cook0

Hands-Off Cook0

Passive0

Recipe Serving Size8

Cooking Instructions

Instructions
For the Quinoa Bowl: Cook the quinoa
Rinse 1 cup of quinoa under cold water. Note: You can cook the quinoa for the stuffed mushroom recipe at the same time-see below.
In a medium pot, combine the quinoa and water, according to package directions. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed. Fluff the quinoa with a fork and set aside.
Roast the vegetables:
Preheat the oven to 400°F (200°C).
On a baking sheet, spread out the chopped zucchini, bell pepper, and sliced carrot. Drizzle with 1 tablespoon olive oil, then sprinkle with cumin, paprika, garlic powder, salt, and pepper. Toss the vegetables to coat evenly.
Roast in the oven for 20-25 minutes, or until the vegetables are tender and slightly browned, stirring halfway through for even roasting.
Assemble the bowl:
Divide the cooked quinoa into 4 bowls. Top with the roasted vegetables and drizzle with fresh lemon juice. Garnish with fresh cilantro, if desired.
For the Stuffed Mushrooms:
Rinse 2 cups of quinoa under cold water and add to a medium pot. Add water according to package directions. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes or until the quinoa is tender and the water is absorbed. Fluff with a fork.
Prepare the Mushrooms:
Preheat your oven to 375°F (190°C). Remove the stems from the portobello mushrooms and gently scrape out the gills using a spoon to create space for the quinoa stuffing. Lightly brush the mushroom caps with olive oil and season with a pinch of salt and pepper. Place the mushrooms on a baking sheet, gill-side up.
Sauté the Vegetables:
Heat 1 tablespoon of olive oil in a pan over medium heat. Add the diced onion and garlic, sautéing for 2-3 minutes until softened and fragrant.
Mix Quinoa with Vegetables:
Add the cooked quinoa to the pan with the onions and garlic. Stir in the oregano, black pepper, and any additional salt to taste. Cook for another 2-3 minutes, allowing the flavors to combine. Optionally, squeeze in the lemon juice for added brightness.
Stuff the Mushrooms:
Spoon the quinoa mixture into each mushroom cap, pressing gently to pack the filling.
Bake:
Place the stuffed mushrooms in the preheated oven and bake for 20-25 minutes, or until the mushrooms are tender and the quinoa is slightly crispy on top.
Garnish with fresh parsley if desired, and serve the stuffed mushrooms hot.

Ingredients

Ingredients
For the quinoa bowl:
1 cup quinoa
2 cup water
1 medium zucchini chopped
1 medium bell pepper chopped
1 medium carrot sliced
1 tablespoon extra virgin olive oil
1 teaspoon ground cumin
1 teaspoon paprika
1/2 teaspoon garlic powder
1 tablespoon fresh lemon juice
1/2 teaspoon Kosher salt
Optional:
2 tablespoon fresh cilantro chopped for garnish
For the stuffed mushrooms:
2 cup quinoa
8 portobello mushroom
2 tablespoon extra virgin olive oil
1 large onion diced
2 clove garlic minced
1 teaspoon dried oregano
1/2 teaspoon freshly ground black pepper
1/2 teaspoon Kosher salt
2 tablespoon fresh lemon juice
For garnish:
2 tablespoon Italian parsley

Cooking Tools Required
Cutting board, Fine-Mesh Strainer, Heavy duty rimmed baking sheet, Measuring cups and spoons, Mixing bowls, Oven, Pot with lid, Sharp Knives, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through.

Nutrition
Calories: 321kcal | Carbohydrates: 49g | Protein: 12g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.004g | Sodium: 314mg | Potassium: 831mg | Fiber: 7g | Sugar: 4g | Vitamin A: 1610IU | Vitamin C: 22mg | Calcium: 56mg | Iron: 4mg | Phosphorus: 407mg

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Quinoa Greek Salad and Quinoa Stuffed Bell Peppers
$0.00 Cooking Fee
8 servings
Quinoa Greek Salad and Quinoa Stuffed Bell Peppers

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Recipe adapted from:
Tarik Assagai

$0.00 Cooking Fee
Serving Size: 8 ounces per dish

Diabetes Friendly Egg Free Gluten Free Heart Healthy Nut Free Refined Sugar Free Renal stage 1-3a Soy Free Vegetarian
With this selection you'll get two different quinoa dishes with 4 servings each. First, enjoy a heart-healthy salad that uses quinoa as a base, with cucumbers, tomatoes, and olives, and second, quinoa stuffed peppers with beans and vegetables that offers a significant fiber boost, helping with blood sugar management.

Quinoa Greek Salad and Quinoa Stuffed Bell Peppers quantity

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Cook Times

Active Prep34.615

Hands-On Cook0

Hands-Off Cook0

Passive0

Recipe Serving Size8

Cooking Instructions

Instructions
For the salad:
Cook the quinoa:
Rinse 1 cup of quinoa under cold water.
In a medium pot, add the rinsed quinoa and 2 cups of water. Bring to a boil, then reduce heat to low, cover, and let it simmer for 15 minutes, or until the quinoa is cooked and water is absorbed.
Once cooked, fluff the quinoa with a fork and set aside to cool.
Prepare the vegetables:
While the quinoa cooks, dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion.
Slice the olives and crumble the feta cheese (if using).
Make the dressing:
In a small bowl, combine the olive oil, lemon juice, dried oregano, garlic powder, salt, and pepper. Whisk together until well combined.
Assemble the salad:
In a large mixing bowl, add the cooked and cooled quinoa, cucumber, cherry tomatoes, red onion, olives, and feta cheese. Pour the dressing over the salad and toss gently to combine.
Serve:
Divide the salad into 4 servings and enjoy immediately, or chill in the fridge for 30 minutes for a refreshing cold salad.
For the bell peppers
Preheat the Oven: Preheat your oven to 375°F (190°C).
Cook the Quinoa: Rinse the quinoa under cold water to remove any bitterness. In a medium pot, bring 2 cups of water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15–20 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.
Prepare the Bell Peppers: While the quinoa is cooking, cut the tops off the bell peppers and remove the seeds and membranes. Place the peppers in a baking dish, cut side up.
Make the Filling: In a large mixing bowl, combine the cooked quinoa, black beans, corn, diced tomatoes, red onion, cumin, chili powder, garlic powder, smoked paprika (if using), olive oil, salt, and pepper. Stir everything together until evenly mixed.
Stuff the Peppers: Spoon the quinoa mixture into each bell pepper, packing it tightly and mounding it on top.
Bake the Peppers: Cover the baking dish with foil and bake the stuffed peppers for 25–30 minutes, or until the peppers are tender. For a slightly crispier top, remove the foil for the last 5-10 minutes of baking.
Garnish and Serve: Remove the peppers from the oven and sprinkle with fresh cilantro. Serve with lime wedges on the side for an added burst of freshness.

Ingredients

Ingredients
For the Salad:
1 cup quinoa
2 cup water
1 each medium cucumber diced
1 cup cherry tomato halved
1/2 whole red onion thinly sliced
1/2 cup pitted Kalamata olives
1/4 cup feta cheese crumbled
1 tablespoon extra virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon dried oregano
1/2 teaspoon garlic powder
1/3 teaspoon freshly ground black pepper
For the Bell Peppers:
4 piece large bell peppers any color
1 cup quinoa uncooked
2 cup water
15 ounce canned black beans no salt added rinsed and drained
1/2 cup frozen corn kernels
15 ounce canned diced tomatoes drained
1/4 cup red onion finely chopped
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon smoked paprika
1 tablespoon extra virgin olive oil
1/4 teaspoon Kosher salt
1/4 teaspoon freshly ground black pepper
Optional:
1/4 cup fresh cilantro chopped

Cooking Tools Required
Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Oven, Pot with lid, Sharp Knives, Tongs, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through.

Nutrition
Calories: 295kcal | Carbohydrates: 45g | Protein: 11g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Cholesterol: 4mg | Sodium: 554mg | Potassium: 722mg | Fiber: 9g | Sugar: 5g | Vitamin A: 2201IU | Vitamin C: 89mg | Calcium: 102mg | Iron: 4mg | Phosphorus: 306mg

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Add to my favorites

Black Bean Soup and Bean Burritos
$0.00 Cooking Fee
8 servings
Black Bean Soup and Bean Burritos

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Recipe adapted from:
Raj B.

$0.00 Cooking Fee
Serving Size: 6 ounces

Diabetes Friendly Egg Free Heart Healthy Refined Sugar Free Soy Free Vegan Vegetarian
In this package you'll get 2 delicious meals, both high in fiber and protein. Enjoy a delicious soup that is diabetes-friendly and heart healthy, and second hearty burritos with both being great vegetarian options.
Burrito Nutrition Information: Calories: 454 kcal, Carbohydrates: 66g, Protein: 20g, Fat: 13g, Saturated Fat: 5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 4g, Cholesterol: 17mg, Sodium: 750mg, Potassium: 593mg, Fiber: 13g, Sugar: 5g, Vitamin A: 3811IU, Vitamin C: 47mg, Calcium: 469 mg, Iron: 4mg, Phosphorus: 366mg
Soup Nutrition Information: Calories: 258 kcal, Carbohydrates: 43g, Protein: 14g, Fat: 4g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 749mg, Potassium: 795mg, Fiber: 17g, Sugar: 3g, Vitamin A: 1142IU, Vitamin C: 49mg, Calcium: 93mg, Iron: 5mg, Phosphorus: 253mg

Black Bean Soup and Bean Burritos quantity

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Cook Times

Active Prep34.615

Hands-On Cook0

Hands-Off Cook0

Passive0

Recipe Serving Size8

Cooking Instructions

Instructions
For the burritos:
Cook rice:
Cook rice according to package directions.
Sauté veggies:
In a skillet, heat oil. Add onion and bell pepper. Cook 4–5 min until softened.
Season beans:
Add black beans, cooked rice, cumin, garlic powder, and chili powder. Stir and heat through for 3–4 min.
Assemble burritos:
On each tortilla, layer bean/rice mix, carrots, avocado, cheese (if using), and a squeeze of lime.
For the Soup:
Sauté base:
Heat oil in a pot. Sauté onion, garlic, and bell pepper for ~4–5 min until soft.
Simmer soup:
Add black beans, broth, cumin, paprika, salt, and pepper. Simmer for 10 minutes.
Blend (optional):
Use an immersion blender to blend part of the soup for a thicker texture (or blend 1–2 cups in a blender and stir back in).
Finish:
Add lime juice and cilantro before serving.

Ingredients

Ingredients
For the burritos:
15 ounce no salt canned black beans rinsed and drained
1/2 cup brown rice cooked according to package directions
1 red bell pepper diced
1/2 red onion diced
1 large carrot shredded
1 cup shredded reduced-fat cheese
4 large whole wheat tortillas
1 tablespoon extra virgin olive oil
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1 teaspoon chili powder
1/2 teaspoon freshly ground black pepper
2 lime for serving optional
For the soup:
30 ounce no salt canned black beans rinsed and drained
1 small red onion chopped
2 clove garlic minced
1 red bell pepper chopped
2 cup low-sodium vegetable broth
1 teaspoon cumin
1/2 teaspoon smoked paprika
1 tablespoon olive oil
1/4 cup fresh cilantro optional
1 lime juiced
1/3 teaspoon freshly ground black pepper

Cooking Tools Required
12-inch saute pan, Cutting board, Immersion Blender, Ladle, Measuring cups and spoons, Pot with lid, Sharp Knives, Slotted spoon, Spatula, Top Stove

Reheating/Serving Instructions
Heat in the microwave on medium heat until heated through.

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Red Lentil Curry with Whole Wheat Roti and Spiced Chickpea & Spinach Curry with Brown Rice
$0.00 Cooking Fee
FSA/HSA eligible when qualified
8 servings
Red Lentil Curry with Whole Wheat Roti and Spiced Chickpea & Spinach Curry with Brown Rice

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Recipe adapted from:
Mayumi Tavalero

$0.00 Cooking Fee
Serving Size: 8 ounces

FSA/HSA eligible when qualified Details On Foodom, qualified customers can pay for these dishes using most FSAs (Flexible Spending Accounts) and HSAs (Health Savings Accounts). Qualifying conditions include any type of diabetes, such as prediabetes, type 1 or 2 diabetes, gestational diabetes, LADA.

Select this option at checkout if you have a card, or pay with another method and request reimbursement from your benefits administrator later.
Shop FSA/HSA eligible dishes when qualified

Dairy Free Diabetes Friendly Egg Free Gluten Free Heart Healthy Nut Free Refined Sugar Free Renal 3b-5 not on dialysis Renal stage 1-3a Soy Free Vegan Vegetarian
With this selection you will get 2 different Indian inspired dishes, each with 4 servings. Both meals are rich in fiber, plant-based protein, and heart-healthy fats, making them excellent choices for diabetes-friendly and heart-healthy eating.

Red Lentil Curry with Whole Wheat Roti and Spiced Chickpea & Spinach Curry with Brown Rice quantity

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Adjust the ingredients measurement scale here by changing this number. 8

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Active Prep34.615

Hands-On Cook0

Hands-Off Cook0

Passive0

Recipe Serving Size8

Cooking Instructions

Instructions
For the Masoor Dal with Whole Wheat Roti:
Cook Lentils: In a pot, bring red lentils and water to a boil. Reduce heat and simmer for 10 minutes until soft.
Prepare the Tempering: In a separate pan, heat olive oil, then add cumin seeds, letting them sizzle for a few seconds. Add onion, garlic, and ginger, sautéing for 2-3 minutes.
Add Spices & Tomatoes: Stir in turmeric, garam masala, and tomatoes. Cook for 2-3 minutes.
Combine: Pour the cooked lentils into the pan with the spices and mix well. Add kale or spinach and cook for another 2 minutes. Season with salt and pepper.
Serve: Pair the dal with warm whole wheat roti and a squeeze of fresh lemon.
For the Spiced Chickpea & Spinach Curry with Brown Rice:
Cook the brown rice according to package directions.
Cook the Aromatics: In a pan over medium heat, heat olive oil and sauté onion for 2 minutes. Add garlic and ginger, cooking until fragrant (about 1 minute).
Add Spices: Stir in cumin, coriander, turmeric, and chili powder. Cook for 30 seconds.
Simmer the Curry: Add chickpeas, diced tomatoes, and coconut milk. Simmer for 5 minutes.
Add Spinach: Stir in spinach and cook for another 2-3 minutes until wilted. Season with salt and pepper.
Serve: Divide the curry over cooked brown rice and garnish with fresh cilantro.

Ingredients

Ingredients
For the Masoor Dal with Whole Wheat Roti:
1 cup red lentils masoor dal, rinsed
3 cups water
1 tablespoon extra virgin olive oil
1 small onion chopped
2 clove garlic minced
1 teaspoon fresh ginger grated
1 teaspoon cumin seeds
1/2 teaspoon ground turmeric
1/2 teaspoon garam masala
1/2 cup canned diced tomatoes
4 small whole wheat rotis
1/2 teaspoon Kosher salt
1 lemon cut into wedges for serving
For the Spiced Chickpea & Spinach Curry with Brown Rice:
1/2 cup brown rice
15 ounce canned chickpeas drained and rinsed
1 tablespoon extra virgin olive oil
1 small onion finely chopped
2 clove garlic minced
1 teaspoon fresh ginger grated
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1 cup canned diced tomatoes
4 cup fresh spinach
1/2 cup canned lite coconut milk
Optional:
1/2 teaspoon chili powder
Optional for garnish:
1/4 cup fresh cilantro chopped

Cooking Tools Required
Cutting board, Measuring cups and spoons, Sharp Knives

Reheating/Serving Instructions
Heat in the microwave on medium power until heated through.

Nutrition
Calories: 428kcal | Carbohydrates: 66g | Protein: 16g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 5mg | Sodium: 750mg | Potassium: 567mg | Fiber: 12g | Sugar: 5g | Vitamin A: 1554IU | Vitamin C: 14mg | Calcium: 123mg | Iron: 4mg | Phosphorus: 207mg

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Tofu Tacos with Cabbage Slaw and Tofu Stir-Fry with Black Beans

Tofu Tacos with Cabbage Slaw and Tofu Stir-Fry with Black Beans

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Tofu Tacos

Tofu Stir-Fry with Black Beans

Ingredients

Ingredients

For the Tofu Tacos:

For the MexTofu Stir-Fry with Black Beans:

Cooking Tools Required

Nutrition

Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms

Roasted Veggie Quinoa Bowl and Quinoa Stuffed Portobello Mushrooms

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Instructions

For the Quinoa Bowl: Cook the quinoa

Roast the vegetables:

Assemble the bowl:

For the Stuffed Mushrooms:

Prepare the Mushrooms:

Sauté the Vegetables:

Mix Quinoa with Vegetables:

Stuff the Mushrooms:

Bake:

Ingredients

Ingredients

For the quinoa bowl:

Optional:

For the stuffed mushrooms:

For garnish:

Cooking Tools Required

Nutrition

Quinoa Greek Salad and Quinoa Stuffed Bell Peppers

Quinoa Greek Salad and Quinoa Stuffed Bell Peppers

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Instructions

For the salad:

For the bell peppers

Ingredients

Ingredients

For the Salad:

For the Bell Peppers:

Optional:

Cooking Tools Required

Nutrition

Black Bean Soup and Bean Burritos

Black Bean Soup and Bean Burritos

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Cooking Instructions

Instructions

For the burritos:

Cook rice:

Sauté veggies:

Season beans:

Assemble burritos:

For the Soup:

Sauté base:

Simmer soup:

Blend (optional):

Finish:

Ingredients

Ingredients

For the burritos:

For the soup:

Cooking Tools Required

Red Lentil Curry with Whole Wheat Roti and Spiced Chickpea & Spinach Curry with Brown Rice

Red Lentil Curry with Whole Wheat Roti and Spiced Chickpea & Spinach Curry with Brown Rice