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This Greek Briam is quite possibly my absolute favourite low-carb side dish. It's packed with flavour and healthy fats!
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.
You can serve this as a light vegetarian keto dinner, or as a side with protein such as baked salmon, roast chicken, beef meatballs, lamb or pork chops.
Hands-on Overall
Serving size about 250 g/ 8.8 oz
Nutritional values (per about 250 g/ 8.8 oz)
Net carbs9.3 grams
Protein8.7 grams
Fat35.8 grams
Calories400 kcal
Calories from carbs 9%, protein 9%, fat 82%
Total carbs13.9 gramsFiber4.7 gramsSugars8 gramsSaturated fat13.7 gramsSodium568 mg(25% RDA)Magnesium45 mg(11% RDA)Potassium665 mg(33% EMR)
Ingredients (makes 6 servings)
- 1 small white or yellow onion, sliced (70 g/ 2.5 oz)
- 2 cloves garlic, minced
- 1/4 cup ghee (55 g/ 1.9 oz)
- 1 medium eggplant, diced (250 g/ 8.8 oz)
- 1/2 medium cauliflower, chopped (250 g/ 8.8 oz)
- 1/2 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)
- 1/4 cup vegetable stock or water (60 ml/ 2 fl oz)
- 2 small zucchini, sliced (300 g/ 10.6 oz)
- 1/4 cup chopped parsley
- 1 tbsp chopped oregano or 1 tsp dried oregano
- 1/4 tsp salt, or to taste
- freshly ground black pepper
- 1 1/2 cup crumbled feta cheese (225 g/ 8 oz)
- 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
Instructions
- 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.
- Meanwhile, dice the eggplant into about 1/2-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.
- Meanwhile, cut the cauliflower and broccoli into small florets. Peel and slice the stalks.
- Add all to the casserole dish. Mix and keep cooking covered with a lid for 3-5 minutes. Slice the green pepper.
- 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.
- 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.
- Add freshly chopped parsley and oregano, salt and pepper. Leave some parsley for garnish. Mix and top with crumbled feta cheese.
- 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. Serve full serving as a main dish, or half serving as a side. To store, refrigerate for up to 3 days.
Greek Vegetarian Briam with Feta
Step by Step
Ingredients
- 1 small white or yellow onion, sliced (70 g/ 2.5 oz)
- 2 cloves garlic, minced
- 1/4 cup ghee (55 g/ 1.9 oz)
- 1 medium eggplant, diced (250 g/ 8.8 oz)
- 1/2 medium cauliflower, chopped (250 g/ 8.8 oz)
- 1/2 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)
- 1/4 cup vegetable stock or water (60 ml/ 2 fl oz)
- 2 small zucchini, sliced (300 g/ 10.6 oz)
- 1/4 cup chopped parsley
- 1 tbsp chopped oregano or 1 tsp dried oregano
- 1/4 tsp salt, or to taste
- freshly ground black pepper
- 1 1/2 cup crumbled feta cheese (225 g/ 8 oz)
- 1/2 cup extra virgin olive oil (120 ml/ 4 fl oz)
Instructions
- 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.
- Meanwhile, dice the eggplant into about 1/2-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.
- Meanwhile, cut the cauliflower and broccoli into small florets. Peel and slice the stalks.
- Add all to the casserole dish. Mix and keep cooking covered with a lid for 3-5 minutes. Slice the green pepper.
- 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.
- 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.
- Add freshly chopped parsley and oregano, salt and pepper. Leave some parsley for garnish. Mix and top with crumbled feta cheese.
- 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. Serve full serving as a main dish, or half serving as a side. To store, refrigerate for up to 3 days.
Nutrition (per serving, about 250 g/ 8.8 oz)
Calories400kcal
Net Carbs9.3g
Carbohydrates13.9g
Protein8.7g
Fat35.8g
Saturated Fat13.7g
Fiber4.7g
Sugar8g
Sodium568mg
Magnesium45mg
Potassium665mg
Detailed nutritional breakdown (per about 250 g/ 8.8 oz)
| Total per about 250 g/ 8.8 oz |
| 9.3 g | 8.7 g | 35.8 g | 400 kcal |
| Onion, brown (yellow), raw |
| 0.7 g | 0.1 g | 0 g | 4 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Eggplant (aubergine), fresh |
| 1.2 g | 0.4 g | 0.1 g | 10 kcal |
| Cauliflower, fresh |
| 1.2 g | 0.8 g | 0.1 g | 10 kcal |
| Broccoli, broccolini, fresh |
| 1 g | 0.7 g | 0.1 g | 9 kcal |
| Peppers, green bell, fresh |
| 0.6 g | 0.2 g | 0 g | 4 kcal |
| Zucchini (summer squash, courgette) |
| 1.1 g | 0.6 g | 0.2 g | 9 kcal |
| Tomatoes, fresh |
| 1.3 g | 0.4 g | 0.1 g | 9 kcal |
| Ghee |
| 0 g | 0 g | 9.2 g | 83 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Oregano, fresh |
| 0.2 g | 0 g | 0 g | 2 kcal |
| Feta cheese |
| 1.5 g | 5.3 g | 8 g | 99 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 18 g | 159 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 |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
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