MAKES: 6 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 30 minutes
Briam is a traditional Greek vegetarian meal that’s a distant cousin of ratatouille, and this version is proof that you don’t have to go “zero-carb” to go keto: there’s plenty of room in a healthy keto diet for low-starch vegetable dishes like this one!
Ingredients
1/4 cup (55 g/1.9 oz) ghee or other healthy cooking fat
1 small (70 g/2.5 oz) yellow onion, sliced
2 cloves garlic, minced
1 medium (250 g/8.8 oz) eggplant, cut into 1/2-inch (1-cm) pieces
1/2 medium (150 g/3.5 oz) broccoli, roughly chopped
1/2 medium (250 g/8.8 oz) cauliflower, roughly chopped
1 medium (120 g/4.2 oz) green bell pepper, sliced
3 medium (300 g/10.6 oz) tomatoes, roughly chopped
1/4 cup (60 ml) water or vegetable stock
2 small (300 g/10.6 oz) zucchini, sliced
1/4 cup (15 g/0.5 oz) chopped parsley, divided
1 tablespoon freshly chopped oregano or 1 teaspoon dried oregano
1/4 teaspoon fine sea salt, or to taste
Freshly ground black pepper
11/2 cups (225 g/8 oz) crumbled feta cheese
1/2 cup (120 ml) extra-virgin olive oil
Instructions
In a large heavy-based casserole dish greased with ghee, cook the onion over medium-high heat for 5 to 8 minutes, until lightly browned. Add the garlic and eggplant, and cover with a lid. Lower the heat to medium-low and cook for 3 to 5 minutes. Add the broccoli and cauliflower, and cook, covered, for 3 to 5 minutes. Add the pepper, tomatoes, and water. Mix and cover with a lid. Cook for another 5 minutes, add the zucchini, and stir to combine. Cook, covered, for 5 to 10 minutes, or until the zucchini is tender.
Preheat the broiler. Mix in the parsley (leave some parsley for garnish), oregano, salt, and pepper. Top with the feta cheese. Place under the broiler and cook on high for about 5 minutes, or until the feta is lightly browned. Leave to cool for 5 minutes. Garnish with more parsley and drizzle with the olive oil. Eat hot or cold. Once cooled, refrigerate for up to 5 days.
NUTRITION FACTS PER SERVING:
Total carbs: 13.9 g / Fiber: 4.6 g / Net carbs: 9.3 g / Protein: 8.7 g / Fat: 35.8 g / Energy: 400 kcal
Macronutrient ratio: Calories from carbs (9%), protein (9%), fat (82%)
