Vegetarian Low Carb Recipes

[BIWI]

Asparagus Frittata (serves 2)

250g/9oz asparagus, trimmed and cut into 5cm/2in pieces
4 eggs
4 tablespoons freshly grated Parmesan or Pecorino cheese
225g/8oz spring onions, finely chopped
2 tablespoons olive oil

• Cook asparagus in boiling water until tender (7-10 minutes)
• Whisk the eggs and add the cheese and the spring onions
• Pre-heat the grill
• Heat the oil in a large frying pan that can go under the grill
• Put in the asparagus; stir-fry for a minute, then pour in the eaten eggs, moving the asparagus around gently to make sure the egg mixture gets right through, and that the grated cheese is well distributed
• Let the frittata cook over a moderate heat for a few minutes until the underside is cooked and lightly browned, then put the pan under a hot grill for a minute or two until the top is set and golden brown

5.5g carbs per serving

Recipe from Rose Elliot's "The Vegetarian Low-Carb Diet Book"

Posted by @ChoosandChipsandSealingWax:

Grated courgettes in butter

Coarsely grate courgettes, squeeze out excess moisture, then fry in butter on a high heat

Posted by @snoworneahva

These are really easy and are crunchy - they are really good with a generous helping of cream cheese.

Sesame Sunflower Seed Grain Free Cracker Recipe

1 cup unsalted sunflower seeds, hulled (I have also used pumpkin seeds with great success!)
1 level teaspoon sea salt (the coarse kind is fine)
3 cloves of garlic, peeled
1 cup sesame seeds, hulled
Up to 1/4 cup water
Preheat oven to 350 degrees.

In the bowl of the food processor, using the regular metal blade, combine the sunflower seeds, salt, and garlic. Turn food processor on and let it whir for 2-3 minutes until the seeds have turned into a dense flour.

Add in the sesame seeds and pulse to mix (the sesame seeds don’t need to mix all the way in).

Slowly add in the water, a couple tablespoons at a time, until the seeds all clump together in a ball.

Remove and knead to distribute the sesame seeds through the sunflower seed mixture. The mixture isn’t a very pretty color at this point, but it improves beautifully with baking.

Between parchment paper, roll the dough out until it is very thin for crisper crackers, or up to 1/4 inch thick for more sturdy crackers, in as close to a rectangle shape as possible.

Using the parchment paper, flip the whole rectangle of dough onto a cookie sheet, keep the crackers on a layer of parchment paper to bake for easy removal.

Cut into rectangles with a pizza cutter or sharp knife. We’ll use the cut lines to break the crackers on after they’re cooked.

Bake for 15-20 minutes, or until golden brown. Allow to cool while still on the cookie sheet, then break along scored lines and serve.

Posted by @spilttheteaagain:

Parmesan shortbread

25g Butter
1 egg yolk
15g grated Parmesan
Salt
Cayenne pepper
80g ground almonds

Soften butter, beat in Parmesan and egg yolk. Stir in salt & cayenne and almonds.
Roll out on baking sheet until 3-5mm thick.
Bake at 190 for about 10-12 mins or until going a bit golden.
Break up and eat with slices of butter.

Posted by @spilttheteaagain:

Middle Eastern Style Roasted Cauliflower

Lots of cauli florets, bunged in a big roasting tray, drizzled with tons of olive oil (I like to add 1/4 of a teaspoon each of cumin and turmeric to the oil but you don't have to) a good dose of salt and pepper, and roast, long and slow until it's soft and golden. If you have the oven too high the flowery bits will burn before the stalks are softened.

Again, this is absolutely delicious hot or cold, but best at room temp, and a big batch gets bunged in the fridge and picked at for a few days in my house.if it lasts that long.

If you want to make it a bit posher you can sprinkle it with tiny confetti of red, green and yellow peppers and very finely chopped red onion, and drizzle with tahina sauce. (tahina paste mixed with water and lemon juice..) It's a lovely salad to go with simple roast chicken or lamb chops, great for parties and barbecues.

Posted by @spilttheteaagain:

Creamy green veg bake

Bag of frozen chopped cabbage. Put in pan with butter salt pepper and bag of frozen chopped leeks. Add chopped sprouts and bag of washed spring greens. Three chunks of frozen garlic added. Sauté until all frozen veg soft. Pour into shallow dish. Pour over cream or creme fraiche and cover in cheese.

You could obviously do this with fresh veg if you don't have the frozen stuff to hand!

Posted by @WillieWaggleDagger:

Halloumi with roasted veg

Serves 3-4

1 large courgette
1 aubergine
2-3 sweet peppers
Juice of 1 lemon
Olive oil
1 or 2 packs halloumi depending on how hungry you are, how many of you there are and how sensitive you are to dairy (we had one pack between two o us because we are greedy)

Preheat oven to high temperature

Roughly chop veg and put in roasting tin with liberal amount of olive oil

Roast veg for 20-30 mins until just starting to look roasted

Slice halloumi and scatter over the top of the veg and put back in the oven for 10 mins until the halloumi is golden

Squeeze over the lemon juice and serve

Posted by @BlackAffronted:

A yummy onion/parsley sauce

1 small pot double cream
1 egg
1 large handfull chopped fresh parsley
1 shallot, chopped
Butter for frying

Soften the shallot in butter over a medium heat. Pour over the cream and whisk in the egg. Continue to whisk as the cream/egg heats up. Keep whisking until it has thickens. Stir through the parsley. Season. serve

Posted by @BlackAffronted:

Veg Rosti

1 carrot, grated
1 hunk of swede, grated
1 courgette, grated
3 spring onions, chopped
1 egg
Salt & pepper

Mix all the grated veg together, and squeeze out as much liquid as you can. Heat (medium) some butter or oil in a small frying pan, and add half the mixture. Fry gently until golden & crispy on one side. Flip & cook the other side. Be gentle!! Serve when cooked through.

The rosti recipe also works well with celeriac instead of carrot, which would also lower the carbs a bit

Posted by @WillieWaggleDagger:

Blue Cheese Spread

50g full fat cream cheese
50g blue cheese (i used stilton)

mash together, leaving a few chunks of the blue cheese. add pepper if you like it

delicious spread on celery

if you thinned it down with a bit of double cream it would be more like a dip

dairy-heavy, but delicious

Posted by @WillieWaggleDagger:

i haven't tried this, but it was linked on another thread - looks like a good vegetarian recipe. not sure how many it serves, but I would guess at 2 people? I have very slightly adapted it (changed onion to shallot and changed from US terminology), and the site I found it on (holycowvegan.com) have adapted it from a Madhur Jaffrey recipe

Sri Lankan Aubergine Curry

1 large aubergine, sliced crosswise into 1/2-inch-thick slices
Salt and pepper to taste
240ml coconut milk
1/2 tsp turmeric
1 tsp chilli powder like cayenne or paprika
1 tsp ground coriander
1 tsp ground cumin
1/2 tsp ground fennel seeds
Juice of 1/2 lime or lemon
2 tbsp canola oil or other vegetable oil
1 shallot, thinly sliced
1 handful of kasoori methi (you can use 2 sprigs of curry leaves instead. The original recipe suggests basil for an interesting variation)
2 tsp mustard seeds, powdered
1 handful chopped coriander leaves

Slather the aubergine slices with salt, pepper and oil, and place on a baking sheet.

Place the baking sheet under the grill and cook for four minutes until the slices are reddish-brown on top.

Flip over and cook the other side for another 2-3 minutes.

Cut the aubergine slices into quarters, add the turmeric, lemon juice, and chilli, fennel, coriander and cumin and mix well.

Heat the other tbsp of oil in a saucepan.

Add the shallot and fry until lightly brown.Add the kasoori methi (or curry leaves) and stir for a couple of minutes.

Add the aubergine and cook, stirring, for about five minutes.

Add the coconut milk and warm through. Add the mustard powder and mix well. Add salt if needed.

Turn off the heat. Garnish with coriander leaves.

Tarragon, Almond and Pecorino Tart (from Rose Elliot's The Vegetarian Low-Carb Diet Cookbook)

serves 6

225g ground almonds
55g butter, diced
1/2 teaspoon salt

for the filling:

2 eggs
2 egg yolks
300ml double cream
2 tablespoons chopped fresh tarragon
100g Pecorino cheese, grated
freshly ground black pepper

Preheat the oven to 180C/350F/GM4

To make the pastry, mix the almonds, butter and salt until it forms a dough. This is easiest done in a food processor. (I had to add a tablespoon of water to bring the dough together - but don't do this if you don't need to and don't add too much water)

Press the dough with your hand/fingers into a 20cm flan tin or dish. Push the pastry up the sides of the tin as well. Prick the base of the flan all over and bake in the oven for 15 minutes or until set and golden brown

To make the filling, whisk the eggs and yolks, and then gradually add whisk in the cream. Add pepper (no salt as the cheese is salty) and whisk again.

Scatter the tarragon and grated cheese evenly over the flan then pour over the cream mixture. Bake for 25-30 minutes, or until golden brown and just set. Serve warm or cold.

5.1g carbs per serving

Posted by @Eglute:

I made Greek tzaziki today and it was really delicious so I thought I'd share the recipe with you guys.

I grated cucumber, squeezed out all excess water, ten added salt, a table spoon of full fat Greek yogurt, few drops of white wine vinegar and tea spoon of mayo. It was yummy.

It can be used as a dip or even as a dressing for salad.

Posted by @anchovies:

Nice lunch (or breakfast if you're weird like me!)

Halved avocado topped with a chopped boiled egg mixed with a little chopped spring onion and chives with Caesar dressing.

Posted by @WillieWaggleDagger:

I made this last night and it was very nice - really unusual with the technique of frying hard-boiled eggs

Burmese golden egg curry

it would be suitable for vegetarians if you left out the fish sauce (i left it out because i didn't have any, and just added a bit more salt instead). i also fried in butter rather than oil, and i left out the coriander because it is an Evil Herb

"I love it when I discover a new technique, and frying boiled eggs the way you do in this curry has come as a total revelation to me. It gives the white a gorgeous golden colour and crisp texture, allowing the spicy sauce to be soaked up, rather than just sliding off as it would with normal boiled eggs.

4 eggs
100ml/3½oz light-flavoured oil
3 shallots, thinly sliced into rounds
1 onions, chopped
½ tsp turmeric
1 tbsp curry powder
1 chilli, sliced
3 garlic cloves, chopped
3cm ginger, peeled and chopped
4 tomatoes, chopped
1 tbsp fish sauce either leave this out, or replace with a mix of soy sauce and freshly squeezed lime juice
Handful coriander
Plain rice, to serve

Lower the eggs into a small pan of cold water, bring to the boil and simmer gently for 5 minutes. Drain, cool in cold water then peel. Set aside.

Heat the oil in a wide pan over a high heat. Fry the shallots for 4 to 5 minutes until golden-brown. Lift with a slotted spoon and drain on kitchen paper. Carefully lower the peeled eggs into the hot oil and fry for 3 to 4 minutes, turning until brown on all sides. Remove from the pan and drain on kitchen paper.

Carefully pour out all but about 2 tbsp of the oil. Return the pan to the heat. Add the onions, cook for 3 to 4 minutes, until starting to soften. Stir in the turmeric, curry powder, chilli and garlic. Cook over a medium heat for 2 minutes then add the tomatoes and 2 tbsp of water.

Cook until the tomatoes have broken down. Stir in the fish sauce. Cut the eggs in half and return to the pan. Simmer for 2 minutes, scatter with coriander and serve with the crispy shallots and plain rice."

I think this was originally a recipe published in the Independent on Sunday

Posted by @BlackAffronted:

Made these omelette spring rolls for lunch today, and they were fab! You can make them a few hours in advance too, then microwave to warm up.

This made 3 rolls for my lunch

2 eggs, beaten
1 garlic love, crushed
Large dash soy sauce
Little bit of ginger, grated
Handful of beansprouts
Thinly sliced carrot/spring onion/cabbage/mushroom (a little of each)
Oil

Heat the oil in a frying pan. Stir fry the veg, soy sauce, garlic & ginger for a few minutes. Transfer to a plate.

Add a third of the egg mixture to a heated small frying pan. Swirl the egg mix round, as if you were making a thin pancake. Cook for 30 seconds then flip. After another 30 seconds, remove to a plate. repeat with the remaining mixture until you have 3 thin omelette pancakes.

Add a third of the veg mixture to each pncake & roll up.

You could add cooked tofu or any other veg you like. I might add a sprinkle of Chinese 5 spice next time too.

Posted by @GinonTwoWheels:

Last night I made a sort of dauphinoise with butternut squash and leeks. It was absolutely delicious.

The recipe came out of the Morriso's September/Oct in-store magazine (this would have been 2013) and it was:

Finely slice 2 leeks and fry in butter until soft with a crushed garlic clove and some thyme, if available.

Layer the above with thinly sliced butternut squash and salt and pepper in a baking dish.

Mix together 150 ml double cream and 150 ml vegetable stock (I used marigold but I'm sure a cube would also be fine, or if you have proper veg stock, or just use twice as much cream for a proper dauphinoise) and pour over the veg.

Sprinkle with crushed hazelnuts You could also sprinkle cheese on top or use flaked almonds instead of crushed hazelnuts. I also wondered if ground almonds could be used but thought they might burn so didn't bother.

Cover with foil and bake at 220 for 20 mins, remove the foil and bake for another 20 mins or until the squash is soft and the top brown.

Enjoy!

Posted by @WillieWaggleDagger:

Pizza with a "quiche" as the base

adapted from the low carb gourmet book

115g full fat cream cheese
4 large eggs
80ml double cream
130g grated parmesan
2 x 125g balls mozzarella, chopped into small pieces (keep in their separate 125g quantities)
enough passata/low carb tomato sauce of your choice to spread as a topping
additional low carb toppings of your choice

preheat oven to 180C/350F/Gas mark 4. butter a large baking/roasting dish (approx. 13 x 9 in but doesn't have to be exact)

blend together cream cheese and eggs until smooth. add cream, parmesan and 1 of the chopped balls of mozzarella

pour into baking dish. and bake for 30 minutes until edges are just starting to brown and mixture seems 'set'. remove from the oven and increase the temperature to 220C/425F/Gas mark 7

spread the tomato sauce over the pizza base and add your toppings and the other chopped mozzarella ball

return to the oven and cook for 10 minutes or so, until the cheese is bubbling

Posted by @devilinside:

Hi, just signed up to Bootcamp.

A very quick accompaniment to meat or fish is one of those big mushrooms, grilled with garlic butter and filled with cheese at the last minute. Makes a change from green veg

Posted by @holmessweetholmes:

Aubergine melts

Slice a large aubergine lengthways into slices about 1cm thick.

Score each one a few times with a knife and brush on both sides with oil. Season.

Grill on both sides.

Add any toppings you like, e.g. olives, tomatoes, etc then top with grated cheese and put back under the grill until bubbling.

Posted by @KellyKapoor:

I just made this soup from Sophie Dahl's book and was really pleasantly surprised - very quick and easy to make.

Asparagus Soup with Parmesan (serves 4)

2 leeks, white part only, finely chopped
1 shallot, finely shopped
1 small bunch of asparagus (around 24 small-medium stems), trimmed and chopped
1 litre hot vegetable stock
Parmesan rind
Salt and pepper

In a soup pot, heat 1 tbsp olive oil and gently sweat the shallot and leeks until translucent.

Add the hot stock and Parmesan rind. Leave for around 15 minutes on a low heat.

Add the asparagus for around 7 minutes.

Season and remove what is left of the Parmesan rind. Let it cool and then puree.

After tasting after pureeing, I added some extra grated Parmesan - maybe a tablespoon - which tastes really good. The next time I might add some garlic.

Spicy Cauliflower 'Rice'/'Couscous'

Serves 4 as a side dish

1 medium cauliflower
3-4 echalion shallots, sliced
1 chilli (red or green, big or small, depending on how spicy you like your food), thinly sliced/finely chopped
Thumb-sized piece of fresh ginger, peeled and finely chopped
2-4 garlic cloves (2 large/4 small) finely chopped, or use a garlic ress
coconut or sesame oil
soy sauce
A handful of chopped, fresh coriander

Cut the leaves off the cauliflower, and break it into small florets; rinse under the cold tap and drain

Blitz the florets in a processor until they're like rubble - till it looks like the size of pieces of rice or couscous. (You may need to do this in two lots, depending on the size of the cauliflower)

In a wok or large frying pan, melt a large dollop of coconut oil, or a decent splosh of sesame oil, (no idea of the exact quantity, but you need to be very generous here) and fry the shallots over a medium heat, with the garlic, ginger and the chilli

When softened, add the cauliflower and stir to coat with the oil. Cook gently for around 10 minutes, or until it's properly tender.

Season with salt and black pepper.

Just before serving, stir through some decent quality soy sauce (a brand like Kikkoman is perfect) and the coriander.

Posted by @Ruprekt:

Parmesan shortbread

Place 100g ground almonds in a bowl with 40g butter. Add a good amount of grated Parmesan, salt and an egg. Cream the mixture together.

If it is a little wet, add more almonds. I also add some flaked almonds for texture.

Roll into balls and flatten on baking tray. Bake for 10 mins.

Eat hot from the oven with butter and cheese.

Can also be used as a quiche base. (100g almonds = 6g carbs)

Posted by @NoelOfLorst:

Hello everyone

As it's nearly Burns night I thought I'd share my laahvely swede recipe smile. This is the closest thing to mash potato that I've found, but it's not just a 'pretendy' food, it's blooming delicious in its own right.

Eat hot from the oven with a spoon, or as a side dish, or what I do is cook off a biggish batch then cover it and keep it in the fridge - take a scoop and zap it in the microwave to add to my meal.

It's also very handy for when you want a gravy - a tablespoon or so added to a little meat juices and/or stock thickens it up nicely.

Mashed Swede Bake

1 swede, peeled and chopped into chunks
2 Tbsp butter
2 Tbsp philly or other generic full fat soft cheese
Salt and pepper
1 Tbsp grated Parmesan (if desired)

Boil the swede chunks in salted water until soft, then drain and crush with a potato masher. Add in the butter, soft cheese and salt and pepper, and then blitz together to get a soft, creamy texture (I use a stick blender)

Transfer to an oven proof dish, and lightly score the top with a fork. Sprinkle grated Parmesan over and bake in the oven at 190ish for 20 minutes or so, until the top is nicely browned with crispy bits.

Comes in at around 4.5g carbs per serving.

Starrystarrynight's Cheese Crackers

120g ground almonds
120g milled flaxseed
1 tsp baking powder
1/2 tsp salt
50g grated cheddar cheese, plus some extra for sprinkling
1/4 tsp chilli flakes
30g melted butter
1 egg
sea salt for sprinkling

Preheat oven to 150C

Put all ingredients into a food processor and blitz till it forms a dough. (It will be a little bit crumbly)

Cut two square of baking paper the size of a large baking sheet. Put the dough on top of one of them, squash down into a flattish rectangle. Cover with the other sheet, then roll out thinly, lifting the paper occasionally to check the shape is fairly uniform. Aim to roll it out to the thickness of a Ryvita

Remove the top layer of paer, and score it with a knife into rectangular cracker shapes, whatever size you want.

Sprinkle with the extra cheese and sea salt, then bake for around 45 mins until brown

Leave to cool on the baking sheet then carefully break along the marked lines. They are crisp once completely cool and are robust enough to take toppings without falling apart.

Total carb count is 20g.