Vegetarians Low Carb Diets

Published: 2024-05-29
Views: 458
Author: Contributor
Published in: Nutrition

Reducing your carb intake is not difficult. Simply swap out your diet's sweets and carbs with veggies, meat, fish, eggs, nuts, and fats. It seems quite simple, until you don't eat meat. Because they strongly emphasize meat, conventional low-carb diets are inappropriate for vegetarians.

Samples of low-carb vegetarian recipes together with instructions for making them

1. Tomato and Aubergine Curry

Ingredients

• 600g aubergine, or baby aubergines sliced into rounds
• 3 tbsp olive oil
• 2 onions, finely sliced
• 2 garlic cloves, crushed
• 1 tsp garam masala
• 1 tsp turmeric
• 1 tsp ground coriander
• 400ml can chopped tomatoes
• 400ml can coconut milk
• pinch of sugar (optional)
• ½ small pack coriander, roughly chopped
• rice or chapatis, to serve

Method

STEP 1

Heat oven to 200C/180C fan/gas 6. Toss the aubergines in a roasting tin with 2 tbsp olive oil, season well and spread out. Roast for 20 mins or until dark golden and soft.

STEP 2

Heat the remaining oil in an ovenproof pan or flameproof casserole dish and cook the onions over a medium heat for 5-6 mins until softening. Stir in the garlic and spices, for a few mins until the spices release their aromas.

STEP 3

Tip in the tomatoes, coconut milk and roasted aubergines, and bring to a gentle simmer. Simmer for 20-25 mins, removing the lid for the final 5 mins to thicken the sauce. Add a little seasoning if you like, and a pinch of sugar if it needs it. Stir through most of the coriander. Serve over rice or with chapatis, scattering with the remaining coriander.

2. Mushroom & Potato Curry

Components

• One tablespoon of oil
• One onion, coarsely chopped
• One large potato, cut into little pieces
• One aubergine, peeled and cut into large pieces
• 250g of button mushrooms
• 2-4 tablespoons of curry paste, adjusted for desired level of heat
• 150ml of vegetable stock and 400ml of low-fat coconut milk in a can
• minced cilantro for serving

Method

Technique

Step 1

Add the potato and onion to a large saucepan of heated oil. After covering, boil the potatoes for five minutes on low heat, or until they begin to soften. Add the aubergine and mushrooms, and continue cooking for an additional few minutes.

STEP 2

Add the curry paste and drizzle with the coconut milk and stock. After bringing to a boil, cook the potato for ten minutes, or until it becomes soft. Serve with naan bread or rice after adding the coriander.

Various Kinds of Vegetarians

Vegetarians can be classified into many categories. They don't consume any fish or meat.

Vegans and lacto-ovo vegetarians are the two most prevalent varieties.

Vegans abstain from all meals derived from animals, while lacto-ovo vegetarians, sometimes known as "vegetarians," consume dairy products and eggs.

Eggs and Dairy Products Have Few Carbs

Without additional sugar, eggs and dairy products are high in fat and protein and low in carbohydrates. They are ideal for a low-carb diet for vegetarians (not vegans).

• Eggs: Have very little carbohydrates in them.
• Pick free-range, pastured,
• omega-3-enriched eggs wherever possible.
• Select full-fat, unsweetened varieties of yogurt, Greek yogurt, and kefir. Look for ones that have living cultures to get even more probiotic benefits.
• Butter from grass-fed cows is nutritious and acceptable in moderation when following a low-carb diet.
• Cheese: Full of flavor and nutrients, it may be utilized in a variety of recipes.

Additionally, these foods are high in vitamin B12, which is not present in plant-based diets. Vegans must supplement their B12 intake, whereas vegetarians can obtain all the vitamin from these sources.

Plant Foods with Low Carbs That Are Good for Vegetarians

In fact, there is a huge range of plant-based low-carb foods available.

Many of these foods are also high in protein and fat.

• A lot of these foods are also heavy in fat and protein.
• Vegetables: A lot of them are low in carbohydrates. Brussels sprouts, broccoli, bell peppers, cauliflower, eggplant, tomatoes, and onions are examples of this.
• Fruits: You can eat berries on a low-carb diet, such as blueberries and strawberries. Other fruits can be okay too, depending on how much carbohydrates you want to consume.
• Fruits with fat: Nuts like avocados and olives are very healthful. They have a lot of fat but few carbohydrates.
• Nuts and Seeds: Rich in protein and fat, low in carbohydrates. Almonds, walnuts, macadamia nuts, peanuts, and pumpkin seeds are examples of this.
• Soy: Foods high in fat and protein but low in carbohydrates include tempeh and tofu. This justifies them for low-carb diets. vegan or low-carbohydrate diet.
• Legumes: A variety of legumes, such as chickpeas and green beans.
• Coconut oil, avocado oil, and extra virgin olive oil are examples of healthy fats.
• Chia Seeds: Since fiber makes up the majority of the seeds' carbohydrates, practically all of their useable calories are found in fat and protein.
• Dark Chocolate: Dark chocolate with a high cocoa content (70–85%+) has a high fat content but a low carb count.