November 1


How to Make Sautéed Peppers, Mushrooms, and Asparagus

By Gabriela

November 1, 2017

We don’t often hear ‘eat more’ if we have diabetes, right? But, certain types of food will satisfy our appetite and not cause blood sugar spikes. An example of such food is non-starchy vegetables.

However, vegetables can be starchy and non-starchy. Starchy vegetables contain more carbs and calories than their non-starchy counterparts.

That’s why those with diabetes as well as anyone who likes to maintain a healthy weight is recommended to add plenty of non-starchy vegetables to their diet.

Some examples of non-starchy veggies are artichoke, asparagus, broccoli, beets, mushrooms, lettuce, garlic, alfalfa sprouts, celery, peppers, leeks, okra, bok choy, arugula, eggplant, spinach, cauliflower, carrots, radishes, cabbage, bean sprouts, Swiss chard, amaranth, turnips, cucumber, and more.

So, today we are going to tell how to use peppers, mushrooms, and asparagus to fill half our non-starchy, diabetes-friendly plate.

Sautéed Peppers, Mushrooms, and Asparagus Recipe

Nutrition Facts

Serves – 7 people

  • Calories – 50
  • Protein – 2g
  • Fat – 3g
  • Carbs – 5
  • Sugars – 2g
  • Saturated Fat – 0.4g
  • Potassium – 270mg
  • Cholesterol – 0
  • Sodium – 0


Here’s what we need for this recipe:

  • Olive oil – 1 ½ tablespoon
  • Asparagus (trimmed and cut into thirds) – 1 lb
  • Red onion (sliced) – ½ a cup
  • Baby Bella mushrooms, sliced – 8 oz
  • Red bell pepper, chopped – 1 medium
  • Garlic, minced – 1 clove


Add the onion, asparagus, red pepper, and mushrooms to a heated olive oil in a large sauté pan. Cook for around 15 minutes, stirring constantly. Then, add the minced garlic and cook for a minute. Finally, make sure to mix well everything.

Dietitian Tip – Choose other non-starchy vegetables for this simple recipe, or look for pre-cut vegetables. Make own variety of healthy veggies, and the meals will never be boring again.

Gluten-Free – Make this recipe gluten-free by choosing only gluten-free ingredients.

Of course, these non-starchy vegetables shouldn’t be the only food WE eat, but including more of them to our diet will help improve our management of the condition and overall health.


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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