Healthy Vegetarian Greek-Style Superfood Bowl

4.5 stars, average of 38 ratings

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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.

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Hands-on Overall

Nutritional values (per serving)

7.5 grams 6.7 grams 11 grams 42.6 grams 10.4 grams 464 calories
Total Carbs14.2grams
Fiber6.7grams
Net Carbs7.5grams
Protein11grams
Fat42.6grams
of which Saturated10.4grams
Calories464kcal
Magnesium99mg (25% RDA)
Potassium852mg (43% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (10%), fat (83%)

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)
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Instructions

  1. 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.
  2. Spiralize the zucchini into noodles or use a julienne peeler to make thin strips.
    Healthy Vegetarian Greek-Style Superfood Bowl
  3. Toast the pumpkin and sunflower seeds on a hot dry pan for 1-2 minutes. The seeds are ready when fragrant and puffed up.
  4. Place the spinach, olives, zucchini noodles, avocado, cucumber, feta and tomatoes in a bowl. Top with toasted seeds.
    Healthy Vegetarian Greek-Style Superfood Bowl
  5. Best served fresh but you can refrigerate it for up to a day. Healthy Vegetarian Greek-Style Superfood Bowl
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Jo Harding
Creator of ModernFoodStories.com

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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