Diabetes Diet: Pepper, Tomato, and Artichoke Salad
Fresh ingredients and simple prep make this a perfect spring salad. Better yet, tomatoes—which include vital nutrients such as vitamin C, vitamin E, and iron—are on the American Diabetes Association’s list of top ten superfoods.
Peppers, packed with fiber and relatively low in calories and carbohydrates, provide a bit of sweetness to the mix.
This recipe serves: 6
1 pound artichokes, cooked and roughly chopped
12 ounces roasted red peppers
1 pint yellow grape tomatoes
¼ cup balsamic vinegar or red wine vinegar
1/3 cup extra-virgin olive oil
2 Tbsp finely chopped fresh basil or flat-leaf parsley
¼ tsp unrefined sea salt
¼ tsp freshly ground black pepper
1. Combine artichokes, roasted peppers, and grape tomatoes in a large salad bowl or on a platter. Stir.
2. Pour vinegar into a small bowl and whisk in olive oil until emulsified, then stir in basil or flat-leaf parsley.
3. Drizzle dressing over vegetables. Taste and season with salt and pepper. Serve.
Protein 2 g
Carbohydrates 15 g
Fiber 8 g
Sugar 5 g
Fat 13 g
Saturated fat 2 g
Cholesterol 0 g
Sodium 278 mg
Recipes and photo reprinted with permission from The Italian Diabetes Cookbook, by Amy Riolo (American Diabetes Association, 2016)
Amy Riolo is an award-winning author, chef, and television personality. She is best known for teaching about culture, nutrition, and diabetes-friendly eating through global cuisine. Her book, The Mediterranean Diabetes Cookbook, won the 2011 Nautilus Book Award.