Low-Carb Vegetarian Recipes
Low-carb Vegetarian Recipes is a new section to help you minimize or eliminate unhealthy carbohydrates. This includes the overabundance of grains that have become staples in many vegetarian and vegan diets.
Keep in mind that a low-carb vegetarian diet is still higher in carbs. than diets like the Paleo, Atkins, etc. This is because many staples in a vegetarian diet, like beans, are relatively high in carbs.
Vegetarian Casserole with Tempeh, Mushrooms, and Peas
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)
- Preheat the oven to 350 degrees.
- Heat the oil in skillet over medium-high heat.
- 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.
- Once they’re done, transfer to a plate.
- 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.
- When done, mix in the sliced scallions.
- Lightly oil a baking dish.
- Layer the mushrooms, the peas, and then the tempeh. Pour the “cream” sauce evenly on top.
- 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
I’m always playing around with different ways to use tempeh. Tempeh has a lot of protein (16 grams in just three ounces), and it’s a complete protein that's comparable to meat. This is super important for vegetarians and vegans. You can learn more about tempeh 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
- Dice the tempeh into 1/2” cubes.
- 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).
- Prepare sauce. Add all ingredients to bowl and stir well so that cornstarch is not lumpy.
- Heat the coconut oil in wok or pan.
- Add the tempeh and cashew nuts to hot oil and stir-fry until they start to brown.
- Add the baby corn and bok choy to the pan and continue to stir-fry for 2 to 3 minutes on high heat.
- Add sauce and continue to stir-fry until sauce thickens. This only takes a minutes or so.
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