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Can you get enough nutrients if you’re on a low carb diet but are also a vegetarian? Sure you can. This Greek-style keto vegetarian superfood bowl with smashed feta is an easy way to get more nutrient dense low-carb foods into your diet.
Nutrient-dense foods are rich in protein, vitamins, and/or minerals. Although there are lots nutrient-dense animal foods like beef, as far as nutrition per calorie is concerned, vegetables — particularly leafy green vegetables like spinach — actually have the highest nutrient density score. Apart from electrolytes, this meal is high in vitamins including vitamin C, B6, A, K1 and folate.
I absolutely love this bowl. Enjoy it as it is or feel free to top with your favourite meat or fish if you prefer and cut back on the feta.
Hands-on Overall
Nutritional values (per serving)
Net carbs7.5 grams
Protein11 grams
Fat42.6 grams
Calories464 kcal
Calories from carbs 7%, protein 10%, fat 83%
Total carbs14.2 gramsFiber6.7 gramsSugars5.9 gramsSaturated fat10.4 gramsSodium578 mg(25% RDA)Magnesium99 mg(25% RDA)Potassium852 mg(43% EMR)
Ingredients (makes 2 servings)
Garlic-lemon feta:
- 1/2 cup crumbled feta, crumbled (75/ 2.7 oz)
- 1/2 garlic clove, minced
- 1 tbsp extra virgin olive oil (15 ml)
- 1 tsp fresh lemon juice
Basil tomatoes:
Parsley cucumber:
- 1/2 small cucumber, diced (70 g/ 2.5 oz)
- 2 tbsp chopped fresh parsley
- 1 tsp fresh lemon juice
- 1 tbsp extra virgin olive oil (15 ml)
- salt and pepper, to taste
To assemble:
- 10 pitted black olives (30 g/ 1.1 oz)
- 1/2 avocado, cubed (100 g/ 3.5 oz)
- 1 tbsp pumpkin seeds (8 g/ 0.3 oz)
- 1 tbsp sunflower seeds (9 g/ 0.3 oz)
- 1 medium zucchini (200 g/ 7.1 oz)
- 1 cup fresh spinach or dark leafy greens of choice (30 g/ 1.1 oz)
Instructions
- Prepare the tomatoes, cucumbers and feta by mixing all the ingredients together in 3 separate small bowls. Alternatively, if you’re in a rush, you can just mix them all together in one bowl. Super tasty either way.
- Spiralize the zucchini into noodles or use a julienne peeler to make thin strips.
- Toast the pumpkin and sunflower seeds on a hot dry pan for 1-2 minutes. The seeds are ready when fragrant and puffed up.
- Place the spinach, olives, zucchini noodles, avocado, cucumber, feta and tomatoes in a bowl. Top with toasted seeds.
- Best served fresh but you can refrigerate it for up to a day.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Feta cheese |
| 1.5 g | 5.3 g | 8 g | 99 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Lemon juice, fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Tomatoes, cherry, fresh, all varieties |
| 0.7 g | 0.3 g | 0.1 g | 6 kcal |
| Basil, fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
| Cucumber, fresh |
| 0.5 g | 0.2 g | 0.1 g | 4 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Lemon juice, fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Black olives |
| 0 g | 0.2 g | 2.2 g | 23 kcal |
| Avocado, fresh |
| 0.9 g | 1 g | 7.3 g | 80 kcal |
| Pumpkin seeds (pepitas) |
| 0.2 g | 1.2 g | 2 g | 23 kcal |
| Sunflower seeds |
| 0.5 g | 0.9 g | 2.3 g | 26 kcal |
| Zucchini (summer squash, courgette) |
| 2.1 g | 1.2 g | 0.3 g | 17 kcal |
| Spinach, fresh |
| 0.2 g | 0.4 g | 0.1 g | 3 kcal |
| Total per serving |
| 7.5 g | 11 g | 42.6 g | 464 kcal |
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