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Low-Carb Vegetarian Greek Briam

Contrary to common belief, a keto diet doesn't need to be "zero-carb" and you can in fact include a large variety of non-starchy vegetables. This Greek Briam is one of the best vegetable dishes you can have on a low-carb diet. Just like the traditional recipe, I used plenty of heart-healthy extra virgin olive oil and fresh herbs. Instead of potatoes I added some cauliflower and topped it with crumbled feta cheese.

Fun fact: I was planning to include this recipe in my new cookbook but it didn't pass my 30-minute limit - all recipes in my new cookbook take 30 minutes or less to prepare. If you are on Instagram, I've been using the hashtag #KetoMealsIn30Minutes so you can have a sneak peak of what will be included in my cookbook when it's released in early 2017!

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Preparation time

Hands-on
Overall

Nutritional values (per serving):

9.3 grams 4.7 grams 8.7 grams 35.8 grams 13.7 grams 400 calories
Total Carbs13.9grams
Fiber4.7grams
Net Carbs9.3grams
Protein8.7grams
Fat35.8grams
of which Saturated13.7grams
Energy (calories)400kcal
Magnesium45mg (11% RDA)
Potassium649mg (33% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (9%), fat (82%).

Ingredients (makes 6 servings):

  • 1 small white or yellow onion, sliced (70 g/ 2.5 oz)
  • 2 cloves garlic, minced
  • ¼ cup ghee (55 g/ 1.1 oz)
  • 1 medium eggplant, diced (250 g/ 8.8 oz)
  • ½ medium cauliflower, chopped (250 g/ 8.8 oz)
  • ½ medium broccoli, chopped (150 g/ 3.5 oz)
  • 1 medium green pepper, sliced (120 g/ 4.2 oz)
  • 3 medium tomatoes, chopped (300 g/ 10.6 oz)
  • ¼ cup vegetable stock or water (60 ml/ 2 fl oz)
  • 2 small zucchini, sliced (300 g/ 10.6 oz)
  • ¼ cup chopped parsley
  • 1 tbsp chopped oregano or 1 tsp dried oregano
  • ¼ tsp salt or to taste (I like Himalayan salt)
  • freshly ground black pepper
  • 1 ½ cup crumbled feta cheese (225 g/ 8 oz)
  • ½ cup extra virgin olive oil (120 ml/ 4 fl oz)

Instructions:

  1. Peel and slice the onion and crush the garlic. Place in a large casserole dish greased with ghee and cook over a medium-high heat for about 5 minutes or until fragrant and lightly browned.
  2. Meanwhile, dice the eggplant into about ½-inch (1 cm) pieces. Once the onion & garlic are browned, add the eggplant. Cover with a lid, lower the heat to medium-low and cook for 3-5 minutes.
  3. Meanwhile, cut the cauliflower and broccoli into small florets. Peel and slice the stalks ...
  4. ... and add all to the casserole dish. Mix and keep cooking covered with a lid for 3-5 minutes. Slice the green pepper, ...
  5. ... and roughly chop the tomatoes. Add both to the casserole dish, pour in vegetable stock or water, mix and cover with a lid. Cook for another 5 minutes.
  6. Meanwhile, slice the zucchini. Add the slices to the dish and mix. Cover with a lid and cook for 5-10 minutes or until the zucchini is tender.
  7. Add freshly chopped parsley and oregano, salt and pepper. Leave some parsley for garnish. Mix and top with crumbled feta cheese.
  8. Place under a preheated broiler and cook for about 5 minutes or until the feta is lightly browned. Place on a cooling rack and leave to rest for 5 minutes. Finally, garnish with the reserved parsley and drizzle with olive oil. Enjoy hot or cold!

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (1)

Yes I will make this Greek Briam dish, Thanks

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