A keto diet is a low carb, a high-fat diet where the body produces ketones in the liver which is used as energy. It is referred to as ketogenic diet, low carb diet, low carb high-fat diet (LCHF). Keto diet offers a host of health benefits such as weight loss, enhances physical stamina, and contributes to mental stability.
And if you thought Keto diet is mostly non-vegetarian as it is all about low carb and high fat, think again.
Try these very easy-to-make, delicious vegetarian keto recipes you can include in your daily diet.
Keto Paneer Bhurji
Paneer is one of the staple sources of vegetarian protein in a keto diet plan. Paneer bhurji is the perfect recipe to achieve your fat target and has very minimal carbs per serving.
Nutritional Benefits
Paneer is a great source of protein, calcium, phosphorus and a good probiotic too. It is a perfect choice of protein for keto meal plan.
Ingredients
100 gms paneer grated
1 tbsp ghee
1 tsp cumin seeds
1 medium sized onion, finely chopped
1 tsp garlic and ginger, finely chopped
1 tsp green chili, finely chopped
2 medium sized tomatoes, finely chopped
¼ tsp turmeric powder
1 tsp red chili powder
1 tsp coriander powder
1 small capsicum, finely chopped
2 tbsp grated cheese
1 tsp butter
Salt to taste
Coriander leaves for garnish
Method:
Heat pan. Add ghee, cumin seeds, add the onion sauté until it turns light pink. Add ginger, garlic and green chilli and sauté.
Add tomatoes, cook until soft and add all the masalas’, sauté for few minutes.
Add little water, blend well and cover it with lid and cook for 10 minutes.
Now add capsicum and grated paneer, mix thoroughly. Finally, add the grated cheese and garnish with coriander leaves.
Delicious keto paneer bhurji is ready to be served.
Keto Upma
Upma is usually cooked using semolina or broken wheat but since these are high on carbs it’s not advisable on a keto menu. A healthy tweak is a cauliflower and broccoli upma, a perfect winner dish in a vegetarian keto meal plan.
Nutritional Benefits
Cauliflower and broccoli are low carb veggies that can serve as a healthy alternative for rice or noodles or potato in a keto meal plan. These veggies are loaded with myriad of essential nutrients which promote health and boost immunity.
Ingredients
150 gms cauliflower
50 grams broccoli
2 tbs ghee
1 tbs peanut
2 teaspoon ginger garlic, finely chopped
1 medium onion, finely chopped
1 tsp cumin seeds
1 tsp green chili, finely chopped
1 tsp mustard seeds
¼ tsp turmeric powder
1 tsp garam masala
1 sprig curry leaves
Salt as per taste
Coriander leaves for garnish
Method
Pulse broccoli and cauliflower in a blender, without water.
Heat ghee in a pan, add mustard and jeera seeds. Add chopped ginger, garlic and sauté for few minutes.
Add onion and curry leaves, chopped green chilli, sauté for a 2-3 minutes and add masalas.
Now add peanut and salt. To this add grind broccoli and cauliflower mixture and mix thoroughly.
Sprinkle some water, cover it with lid and cook for 5 minutes.
Your nutritious keto upma is ready to be served.
