Healthy Vegetarian Greek-Style Superfood Bowl

4.5 stars, average of 40 ratings

Healthy Vegetarian Greek-Style Superfood BowlPin recipeFollow us 111.3k

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

  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

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Feta cheese
1.5 g5.3 g8 g99 kcal
Garlic, fresh
0.2 g0 g0 g1 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Lemon juice, fresh
0.1 g0 g0 g0 kcal
Tomatoes, cherry, fresh, all varieties
0.7 g0.3 g0.1 g6 kcal
Basil, fresh
0 g0.1 g0 g1 kcal
Coconut aminos (substitute to soy sauce)
0.2 g0 g0 g1 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Cucumber, fresh
0.5 g0.2 g0.1 g4 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Lemon juice, fresh
0.1 g0 g0 g0 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Black olives
0 g0.2 g2.2 g23 kcal
Avocado, fresh
0.9 g1 g7.3 g80 kcal
Pumpkin seeds (pepitas)
0.2 g1.2 g2 g23 kcal
Sunflower seeds
0.5 g0.9 g2.3 g26 kcal
Zucchini (summer squash, courgette)
2.1 g1.2 g0.3 g17 kcal
Spinach, fresh
0.2 g0.4 g0.1 g3 kcal
Total per serving
7.5 g11 g42.6 g464 kcal
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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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