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"

That sounds lovely @Angliski! I'm copying out the recipe because sometimes the links stop working after a while.

Coconut Egg Curry

Kerala Egg Curry is a popular south Indian dish made by adding hard-boiled eggs to a spiced coconut milk sauce.

Recipe from myheartbeets.com

A golden-hued egg curry made with spiced coconut milk. This creamy dish is typically eaten for breakfast in Kerala, but you can eat this for lunch or dinner too.

Servings
2-3

Ingredients

▢ 4 eggs hard-boiled and peeled
▢ 2 tablespoons coconut oil
▢ 1 teaspoon black mustard seeds
▢ 2 dried red chillies
▢ 1 onion roughly chopped
▢ 1-2 Serrano peppers slit
▢ 1 teaspoon turmeric
▢ ½ teaspoon salt adjust to taste
▢ ¼ teaspoon black pepper
▢ ¼ teaspoon meat masala*
▢ 1 sprig of fresh curry leaves
▢ 1 13.5 ounce can of organic full-fat coconut milk. NB be careful which brand you use, as the carb counts do vary a lot

• Meat masala is garam masala, but from Southern India. It's different from the garam masala from Northern India:

South Indian meat masala or garam masala comprises cardamom, cloves, cinnamon, fennel, etc. North Indian garam masala includes cumin, coriander, bay leaf, etc.

(Recipe given below the egg coconut recipe)

Instructions

Melt coconut oil in a deep skillet or dutch oven and add mustard seeds. When the seeds start to splutter, add dried red chilies, onions, and slit Serrano pepper(s).

After about 10 minutes or once the onions soften, add turmeric, salt, black pepper, meat masala and curry leaves and stir-fry for a minute.

Next, add the can of coconut milk and cook on low for 5-6 minutes, stirring occasionally.

Add the eggs, cook for a couple more minutes, then serve.

Meat masala

Ingredients

▢ 4 full tablespoons of green cardamom pods
▢ 3 tablespoons whole cloves
▢ 3 sticks or pieces of cinnamon or cassia
▢ ½ cup fennel seeds
▢ 1 tablespoon black peppercorns
▢ 1 nutmeg roughly chopped

Instructions

Heat a skillet over low heat and dry roast all of the spices for 5-10 minutes or until fragrant. Be sure to stir the spices to toast all sides.

Let the spices cool down and then grind them using a spice grinder.

Store in an air-tight jar and use within 6-8 months for the most flavour.

Thanks @biwi!

Hemp seed ‘tabbouleh’

60g shelled hemp seeds / hemp hearts
About 10-12 cherry tomatoes, quartered
Half a cucumber, halved lengthways then sliced
1/2 a red pepper
2-3 spring onions, finely chopped
Approx 12-14 mint leaves finely chopped
Large handful of fresh coriander finely chopped (or use flat leaf parsley)
1 garlic clove crushed
½ a green or red chilli deseeded and finely chopped (leave out if desired)
Juice of ½ a large lemon
3 tablespoons of olive oil
Liberal pinch of seasalt & a couple of twists of black pepper

Put all ingredients in a bowl and toss with your fingers. Adjust for seasoning and add more lemon juice if required. Can be eaten straight away or chilled first. These quantities make a really filling and substantial meat-free summery lunch for 1 person or can be halved as a light lunch. Also great (for pescatarians) as an accompaniment to a piece of white fish.

note hemp seeds cannot be used as a direct replacement for couscous using the same quantities as they are HFLC (and therefore uber-calorific).

Adapted from a recipe from www.dherbs.com

.

King Oyster coconut curry (from Waitrose Food Magazine)
Serves 2

260g King Oyster Mushrooms (the recipe does work with regular mushrooms but the king oysters are particularly meaty/satisfying if you can find them)
2 tbsp sunflower oil (I'd use ghee or coconut oil)
10 fresh curry leaves (I use 5 dried ones)
1 large onion (2 large echalion shallots to reduce carb count)
10g fresh root ginger, grated (spoonful of ready chopped!)
2 tomatoes roughly chopped
1 tsp salt
1 tsp turmeric powder
1 tsp gr coriander
1 tsp chilli powder (adjust to taste!)
400ml can coconut milk

Method:

Chop the mushrooms and brown in large pan in hot oil/fat for 4-5 mins. Transfer to a plate/bowl, then add the mustard seeds and curry leaves to the pan. Sizzle for few seconds then add the onion/shallot a cook on a medium heat for 5 mins until light golden. Add the ginger, cook for one minute.
Return mushrooms to the pan with the tomatoes, salt and spices. Cook for 2 mins then add the coconut milk. Cover and cook on a low heat for 30 mins until mushrooms have cooked through (will need less if regular mushrooms).
I'd serve with cauliflower rice - usually frozen bags slit open and sauteed in butter/ghee/coconut oil but I might push the boat out and make from scratch occasionally. You can also add a bit more veg: a green pepper, courgette maybe...

Spinach and ricotta lasagne - 4 generous portions

Based on: diethood.com/zucchini-lasagna-roll-ups/

But this is what I did:

Ingredients

3 courgettes, sliced into thin-ish strips (4-5 per courgette)
Spinach - I used the frozen stuff, about 10 pellets of it
2 pots of ricotta
Parmesan (a lump, probably not as much as listed in the proper recipe)
1 beaten egg
2 cloves of garlic
Half teaspoon of Italian seasoning
Tomato sauce (I made mine using 2 tins of tomatoes, an onion, and a load of butter)
Grated mozzarella (from a bag)

Method

Mix the ricotta, egg, garlic, parmesan and Italian seasoning in a bowl.
Add the spinach and plenty of salt and pepper
Layer up a lasagne with sauce first, then courgettes, then the creamy cheese.
Grated mozzarella on the top
Bake at 160 for about 45 minutes

Aubergine and courgette bake, with a tomato sauce and a cheese 'custard' topping

Serves 4

Ingredients for the bake:

2 aubergines, sliced into rounds about 5mm thick
3 courgettes, sliced on the diagonal, into slices about the same thickness
1 medium-sized onion, sliced into 5mm slices (I've run out shallots, but would have used 3-4 echalion shallots if I had them)
3 cloves of garlic, finely chopped
1 small green chilli (optional)
1 tin chopped tomatoes
olive oil
dried oregano
salt + black pepper

Ingredients for the custard:

1 egg
c. 200-300g grated cheese (I used a mix of Red Leicester and mature cheddar, as that was in the fridge)
2 tbsps double cream (I used clotted cream as I had some left over, but I'm guessing that double cream would work just as well)
1 ball mozzarella, thinly sliced

Method

In a large frying pan, with lots of olive oil, season and then fry the aubergine slices till lightly browned on each side (you'll have to do this in two batches); when cooked, tip into an oven baking dish. You need lots of oil as the aubergine will soak it up like a sponge.

When you've fried the aubergine, do the same with the courgettes, adding more olive oil to the pan if necessary.

In the same pan, add the onions, garlic and chilli, season with salt and pepper and some dried oregano, and fry on a lower heat until they're softened and just starting to brown, and then add the tin of tomatoes. Cook for a while to reduce the tomatoes a little, then tip this into the oven dish making sure the sauce covers the aubergine and courgettes evenly

For the custard:

Beat the egg in a small bowl, and then stir in the cheese and the cream; season with black pepper. This will make a reasonably stiff mixture (it did with clotted cream - it might be a bit thinner if you use double cream). Dollop spoonfuls of this on top of the bake - don't worry about trying to spread it all over the bake; as it melts it will do that.

Then top with the layers of mozzarella, covering the top as evenly as you can. Season with black pepper

Bake at 160 fan for 20 minutes, then turn the heat up to 180 fan for another ten minutes, till the top is nicely browned.

Ricotta Fritters - from Jamie Oliver's 15 minute meals

www.jamieoliver.com/recipes/cheese-recipes/ricotta-fritters-with-tomato-sauce-courgette-salad/

Ingredients

SAUCE
25 g dried porcini mushrooms
4 anchovy fillets, from sustainable sources , optional
1 dried red chilli
2 cloves of garlic
700g passata
8 black olives (stone in)
½ a bunch of fresh basil (15g)

FRITTERS
1 large free-range egg
400 g ricotta cheese
1 whole nutmeg , for grating
1 lemon
40 g Parmesan cheese
1 heaped tablespoon plain flour
olive oil
balsamic vinegar

SALAD
400 g firm green or yellow baby courgettes
1 tablespoon extra virgin olive oil
1 fresh red chilli
½ a bunch of fresh mint (15g)
1 lemon

Method

Put the porcini into a mug and cover with boiling water.

Crack the egg into a mixing bowl, add the ricotta, finely grate in ¼ of the nutmeg, the lemon zest and Parmesan, add the flour, then beat together.

Put 1 tablespoon of olive oil into the frying pan, then use a tablespoon to spoon in 8 large dollops of the mixture, turning carefully when nice and golden.

Put the anchovies (if using) and 1 tablespoon of olive oil into the casserole pan, crumble in the dried chilli, and squash in the unpeeled garlic through a garlic crusher.

Finely chop and add the porcini with half their soaking water and the passata, season with sea salt and black pepper and bring to the boil.

Squash and add the olives, discarding the stones. Pick and reserve a few basil leaves, then chop the rest and add to the sauce.

Grate the courgettes in the processor (you could use a box grater here) and tip into a bowl with a pinch of salt and pepper, the juice of the zested lemon and the extra virgin olive oil.

Finely chop and add the chilli and the top leafy half of the mint, then toss together.

Place the fritters on top of the sauce, then scatter over the reserved basil leaves and serve with lemon wedges.

Lindsey Bareham’s Italian cauliflower cheese soup:

Oops! Forgot to say use vegetable stock and vegetarian cheese if strictly vegetarian.

Lemon butter Savoy cabbage (serves 4)

1 Savoy cabbage, sliced into 1cm slices
Juice of a lemon
(at least) 50g salted butter
around 2 tablespoons double cream
ground nutmeg
white pepper
salt

• boil the cabbage in salted water for 3-4 minutes, till just soft, then drain and allow to steam dry

• in the same pan, melt the butter and then add the cabbage; stir and season with the white pepper

• turn up the heat and fry the cabbage for a couple of minutes, then add the lemon juice and cook for another minute

• add the cream and a small amount of ground nutmeg (to taste - it's quite strong, so go easy) and cook for another minute. Taste and then add a bit more salt if needed

Baked Aubergine with 'Feta'
Quantities for one person - but easily doubled

1 aubergine*
1/2 jar pesto (whatever flavour colour you like)
1/2 pack 'feta' (if you use 'Greek-style salad cheese' this will be much cheaper; it's the same recipe, just can't be called feta unless it's made using sheep's milk with no more than 30 percent goat's milk from animals that graze on specific flora and fauna in Greece.)
juice of a lime

• Slice the aubergine into rounds, and then fry in olive oil (doesn't need to be extra virgin) till lightly browned, seasoning well with salt and black pepper, then put to one side

• Take the cheese out of its pack and pat it dry with kitchen towel, then crumble/cut into small dice

• In a small bowl, mix the pesto with the lime juice

• In a small baking dish, layer up the aubergine slices with the cheese and pesto; you want the top layer to be cheese/pesto, then bake in a hot oven for around 20-30 minutes till the cheese is nicely browned.

• Serve with a green salad or a green veg of your choice

*if your aubergine is large, you may find that this makes enough for two people/two meals

F

I came across this recipe, in my Abel & Cole book 'Veg Box Companion' - doesn't even need to be altered for Bootcamp!

Dial-a-Cabbage Wedges (no idea why it's called this!)
serves 4-6

1 head of green cabbage, like savoy
3 garlic cloves
500ml vegetable or chicken stock
A good splash of olive oil, or some butter
Sea salt and freshly ground pepper
A few sage or bay leaves (optional)

Preheat the oven to 200C/Gas 6

Cut your cabbage into quarters or about 6 chunky slices. Slice through the stem and keep it in, so the wedges stay intact

Crush the garlic cloves with the side of a knife, and remove the peel

Warm your stock in a saucepan

Sizzle the wedges in a large frying pan with butter or oil, garlic and a few sage or bay leaves if you fancy. Season. When the wedges are lightly golden on each cut side, nestle them in a roasting tin along with the garlic and herbs

Pour the stock over the wedges. Roast for about 20-25 minutes. The cabbage should be tender all the way through.

Stuffed mushrooms
From The Whole30 Cookbook

4 portobello mushrooms, stalks removed.
2 rashers streaky bacon
1 shallot finely chopped
2 fat cloves of garlic finally chopped
2 tbs ground almonds
2 tbs mayo
1 or 2 tsp hot sauce depending on taste (1 is enough for me)
Bag of baby spinach roughly chopped

Place mushrooms open side down on a lined baking tray. Cool in oven for 8 minutes. Drain off liquid.

Fry streaky bacon in small pan until crisp. Remove from pan, and add shallot and garlic to fry in the bacon fat. After 3 mins, add the spinach and allow to wilt in.

In a large bowl mix together the almond flour, mayo and hot sauce. Add the shallot, garlic & spinach and mix together.

Spoon on top of the mushrooms. Finally chop or crumble the bacon and sprinkle on top. Cook in the oven for a further 8 to 10 minutes.

Just found this thread. Marking! The baked aubergine dishes sound fab.

Pesto Halloumi and Roast Veg serves 4

Ingredients:

First, heat the oven to fan 200C/non-fan 220C

1 cauliflower, broken into florets
1 red pepper and 1 yellow pepper, de-seeded and cut into eighths
2 courgettes, cut in half lenghtways, and then those cut into shorter pieces
3 medium carrots, peeled and cut into long batons probably a bit carby but they needed using up!
1 onion, cut into thick slices
1 bulb of garlic, with cloves separated (leave the skins on)
2 long red chillies ^optional if you don't like chilli*
large handful of cherry tomatoes
2 packs full fat Halloumi, each cut into 8 slices
2/3 jar basil pesto I used Aldi's Specially Selected green pesto, which is 2.9g carbs per 100g - the whole jar is 190g
Extra virgin olive oil
Sea salt and freshly ground black pepper

Method

Put everything except the Halloumi, pesto and tomatoes into an oven baking dish; season well with the salt and pepper, and drizzle generously with the oil

Bake for 20 minutes, then stir everything round, put back into the oven and bake for another 10 minutes till the veg is starting to brown

Add the Halloumi and tomatoes, and then dollop spoonfuls of the pesto on to the Halloumi slices; season the cheese with more black pepper

Bake for another 10-15 minutes till the cheese is starting to brown

Buffalo Omelette
www.ibreatheimhungry.com/egg-fast-recipe-buffalo-omelette-low-carb/print/15836/

Author: Mellissa Sevigny Yield: 2 servings 1x
A delicious Keto Egg Fast Buffalo Omelette that meets the criteria of the egg fast diet. Keto, Low Carb and Atkins friendly.

FOR THE FILLING:
2 oz cream cheese, softened
1 Tbsp blue cheese
1.5 tsp hot sauce brand I used
FOR THE OMELETTE:
3 eggs
1 tbsp water
2 Tbsp butter
Instructions
In a small bowl, heat the cream cheese, blue cheese, and hot sauce in the microwave for about 15 seconds.
Stir until full combined and smooth.
In another small bowl, beat the three eggs and the water together until smooth.
Heat the 2 Tbsp of butter in a nonstick pan on low to medium heat.
Pour the egg mixture into the pan.
Drop the softened filling mixture by spoonfuls onto one half of the eggs.
When the eggs have firmed enough, fold the empty half of the egg mixture over the half with the filling on it.
Cover with a lid to keep the heat inside and cook on low heat for another minute or until the eggs have cooked through.
Remove carefully from the pan and serve warm.
Nutrition
Serving Size: 1/2 omeletteCalories: 313Fat: 28gCarbohydrates: 1.5g netProtein: 14g

I came across a lovely-sounding recipe in a Sainsbury's magazine today (The Modern Vegetarian, which is a stand-alone magazine produced by them), for

Turkish-style Eggs
serves 2

INGREDIENTS

1 small garlic clove, crushed (or a pinch of garlic granules)
200g thick Greek yoghurt
1 tablespoon extra virgin olive oil

1 tablespoon salted butter
1/2 tablespoon olive oil
pinch of chilli flakes
1/2 teaspoon paprika
1-2 tablespoons chopped dill

4 medium eggs
1 teaspoon white wine vinegar

METHOD

• whisk together the garlic, yoghurt, extra virgin olive oil and some seasoning in a heatproof bowl, and set this over a pan of barely simmering water, to bring it to room temperature

• put the butter, 1/2 tablespoon olive oil, chilli flakes and paprika into a small pan, on a low heat, and stir together for 1-2 minutes till you get a sizzling, orange-hued butter. Remove from the heat and stir through the chopped dill

• poach the eggs by bringing a large, shallow pan of salted water to a gentle boil. Add the vinegar. Carefully break one egg into a ramekin or cup and gently slide the egg into the water. Repeat with the remaining eggs. Lower the heat until the water is barely moving, allowing the eggs to cook gently for 3-4 minutes or until the whites are set. Remove the eggs with a slotted spoon and drain on kitchen paper

• spoon most of the yoghurt into two bowls and top each with two poached eggs. Spoon over the remaining yoghurt, pour over the spiced butter and serve immediately

4g carbs 24g protein 30g fat

Aubergine with Tomatoes, Harissa and Almonds from the Green Roasting Tin book, which I highly recommend.

This is vegan (but is also great as a side to something like pork belly strips, or other meat!)

2 aubergines, cut into 1cm discs
Harissa paste approx 20g
1 red onion (you could swap for a couple of echalion shallots to reduce carbs)
8 large vine tomatoes
1 tsp sea salt
basic olive oil
40g flaked almonds
(optional fresh coriander to serve if you have it)

This needs about 45 mins at 180 in the fan oven and I use two large roasting tins which makes a good meal for two greedy people who really like veg, or a side dish to serve with meat/fish for two plus a good portion left over for lunch.

Brush each side of the discs with oil and harissa paste; I use the back of teaspoon for the harissa and drizzle the oil liberally. Scatter the sliced onion over the top. Tuck the halved tomatoes around the aubergines, season with salt.

After 30 mins add the flaked almonds for the remaining cooking time until the aubergines are done.

This also works really well swapping harissa paste for pesto; you could also then swap the almond flakes for pine nuts and maybe a sprinkle of parmesan.

Aubergine, spinach and paneer curry *

Serves 4

Ingredients:

1 packet of paneer (Apetina, 225g)
2 teaspoons of ground turmeric
1/2 tablespoon chilli flakes
3 medium aubergines, cut into chunky dice
one onion, chopped
Large piece of fresh ginger (probably about 2.5cm), peeled and finely chopped
3 large cloves of garlic, peeled and finely chopped
1/2 teaspoon ground green cardamom
1 1/2 teaspoon each of ground cumin and ground coriander
1/2 teaspoon garam masala
1/2 teaspoon curry powder
1 tbsp tomato purée
1 block of creamed coconut (Blue Dragon, 200g), broken into pieces
1 tin full fat coconut milk
200g bag of baby spinach leaves
30g bag of fresh coriander
juice of half a lime

This is what I did:

First:

Chopped the paneer into chunks, added the turmeric and chilli, then a generous drizzle of olive oil and seasoned with ground black pepper, and stirred it all together

Second:

I fried the aubergine and onion initially in some coconut oil, but realised that in a crowded frying pan they weren't going to brown enough, so I tipped them into a baking tray and roasted till nice and brown; season with salt and pepper

Third:

Added the garlic and ginger to a frying pan with some coconut oil and sautéed gently, and then added the spices

Cooked that gently for a while, and then added the tomato purée, then added the creamed coconut and coconut milk, and cooked this till the creamed coconut melted; let it simmer away while I did the next bit

Fourth:

In another frying pan I fried the paneer until it was browned, then tipped the roasted aubergine/onion into a casserole dish and added the paneer and the coconut sauce

Fifth:

In the same pan I'd fried the paneer, I tipped the spinach leaves, stirred them around to pick up the residue of the oil/turmeric/chilli, and then added this to the casserole dish, along with the coriander. Then I added the juice of half a lime.

Into the oven and cooked for around 30 minutes. (Not sure it really needed that long, given that all the individual elements were cooked when I put them into the dish, but we weren't ready to eat at that point!)

*this is based on a dish from Cook:

here

Some fantastic ideas and recipes here thank you I've copied into a note on my phone, was dx diabetic yesterday and it's a big change.

Apologies if already mentioned but Parmesan isn't veggie. Nor is Worcestershire sauce. Just as an aside.

You can get veggie fake "Parmesan" I usually just use Mature cheddar and Henderson's relish or veggie Worcestershire sauce is available some places - not here unfortunately

Yes, @Graphista - to be fair, this is mainly vegetable-based recipes. I have always assumed that if you are really vegetarian, you'll know which ingredients aren't strictly vegetarian.

Sorry to hear about your diabetes diagnosis, but low carbing should definitely be able to help you. You could always pop over to the latest Bootcamp chat thread too?

Zucchini Chocolate Bread Recipe

2 ½ cups LSA
5 tbsp psyllium husks
2 ½ tsp baking powder
½ tsp bi carb
½ cup cocoa powder

90g 85% Green & Blacks choc, broken into small pieces
½ cup macadamia milk

½ cup melted butter
5 eggs
½ tbsp black strap molasses

large zucchini, grated and liquid squeezed out

Stir dry ingredients together.
Beat together eggs, melted butter (once it has cooled a little) and molasses.
Warm milk in microwave, stir in chocolate until it melts.
Beat it into egg mixture.
Mix dry ingredients and grated zucchini into egg mixture.
Divide mixture between 2 oiled, lined cake tins (I use 2 23x10cm loaf tins).
Bake at 180C for ~35 mins (you can test with a skewer for readiness, but as it’s a lovely moist loaf the skewer won’t come out completely clean even when it’s ready).

I've made this twice now and it's turned out well. The recipe I adapted it from had lots of sweetener in, which you could add if you wanted a sweet tasting cake. My toddler loves this loaf, so long as I spread his slice with honey!

@DontGetEvenGetEverything sounds lovely, but what is LSA?