Low-Carb Vegetarian Recipes

Why low-carb vegetarian recipes? A vegetarian diet is naturally high in carbohydrates (think beans) and can be overloaded with even more carbohydrates from eating too many grains, especially foods made with wheat, like pizza and pasta dishes. I like to keep my diet free of too many carbs, and decided to start a new section with recipe ideas to help other vegetarians do the same.


Vegetarian Casserole with Tempeh, Mushrooms, and Peas

Tempeh Casserole

Not only is the following recipe low in carbs, it's also loaded with protein and fat so it’s very satisfying. I promise, you won't miss the grains.

Ingredients Per Serving

1 tbs. Coconut Oil
4 ounces tempeh, thinly sliced
1/2 cup cashews
1 cup water
1 large, garlic clove
1/2 tsp salt
2 small or 1 large scallion, sliced thinly
1/4 cup peas
4 ounces either cremini or shitake mushrooms (can use another type is unavailable)

Directions

  1. Preheat the oven to 350 degrees.
  2. Heat the oil in skillet over medium-high heat.
  3. Add the tempeh and cook until browned on both sides. If you’re cooking a lot of tempeh, cook in batches so that you don't crowd the pan and the slices can cook evenly.
  4. Once they’re done, transfer to a plate.
  5. Place the cashews, water, garlic and salt in a Vitamix or other high-speed blender and purée until smooth and completely emulsified. If you do not have a Vitamix or other high-power blender like the NutriBullet, soak the cashews in hot water for 30 minutes before blending.
  6. When done, mix in the sliced scallions.
  7. Lightly oil a baking dish.
  8. Layer the mushrooms, the peas, and then the tempeh. Pour the “cream” sauce evenly on top.
  9. Place in the over and cook for 30 minutes or so, until bubbly and hot throughout.

By the way, reheated leftovers are great too, so make plenty.

Recipe adapted from "Baked Tempeh in Mushroom Cream Sauce", Weeknight Vegetarian, the Washington Post

Tempeh and Bok Choy Stir-Fry

Tempeh and Bok Choy Stir-Fry

I’m always playing around with different ways to use tempeh. Why? Because it’s one of the healthiest plant proteins. For example, tempeh has a lot of protein (16 grams in just three ounces), and it’s a complete protein. That means it has all the amino acids, so it’s comparable to meat. This is super important for vegetarians and vegans. If you want to learn more about it, go here.

Ingredients (per serving)

3 to 4 ounces diced tempeh (approximately 1/3 of an 8-ounce package)
4 spears baby corn
2 large stems bok choy
1/4 cup cashews
1 tbsp. coconut oil

Adjust the above quantities to your own taste. I usually use more cashews.

For the sauce:

2 tbsp. soy sauce
1 tsp. fresh ginger, grated
1 clove garlic, crushed
1 tbsp. Xylitol
1 tsp. cornstarch
Pinch of red pepper flakes

Directions:

  1. Dice the tempeh into 1/2” cubes.
  2. Prepare the bok choy. Trim off the thick base, cut the stalk in half lengthwise (slice down the middle), cut the stalks into small pieces (I like to slice it fairly thin).
  3. Prepare sauce. Add all ingredients to bowl and stir well so that cornstarch is not lumpy.
  4. Heat the coconut oil in wok or pan.
  5. Add the tempeh and cashew nuts to hot oil and stir-fry until they start to brown.
  6. Add the baby corn and bok choy to the pan and continue to stir-fry for 2 to 3 minutes on high heat.
  7. Add sauce and continue to stir-fry until sauce thickens. This only takes a minutes or so.

Enjoy!

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