Ketogenic recipes. Indian vegetarian keto diet plan

Keto diet

These are 7 Indian Ketogenic vegetarian recipes. Which are very healthy and easy to prepare also. You can make these recipes very quickly, and you'll be able to maintain daily keto diet, and it's very effective for losing weight.

But not just weight loss, the keto diet is also very beneficial for controlling blood sugar level as well as heart health. It also prevents blood cholesterol level.
So eventually the keto diet has many medicinal benefits for our health and body.

About Keto diet:-

Keto diet is simply avoiding high-calorie intake, and including low carb and sometimes high-fat foods in daily diet. It's just replacing carbohydrate intake with fat. And having very low carbs. And also you need to intake an adequate amount of protein into your daily diet.

In other words, the ketogenic diet is having less than 100 grams of carbs a day, which causes reduce your blood sugar level, then eventually your body starts breaking down fat and protein, which means your body mass.

It takes 6-7 Days, and when it's stars happening it means, your body is responding to ketosis.

As your body mass and fats start breaking down, that's the reason you should include adequate protein and fat into your daily diet.

I have shared 7 high protein and low carb, ketogenic diet ideas, for 7 days which are vegetarian.

Brown rice pulao:-

Brown rice pulao

It's a very easy and healthy vegetarian breakfast option for all, and especially who are following a keto diet or ketogenic diet daily, it can be very helpful for them.

If you do not know what is brown rice then and it is whole grain rice, and it's of healthy alternative of normal white rice. In brown rice, the fibrous bran has not been removed, which is very nutritious.
 And in white rice the fibrous bran is removed, that's the reason why brown rice us healthier than white rice.
And this also includes some healthy vegetables which make it a very healthy ketogenic diet recipe.

Ingredients-

1. Brown rice 1 cup
2. Chopped veggies ( carrots, capsicum, beans, tomatoes, green chillies, broccoli)
3. Chopped ginger garlic 1 teaspoon
4. Chopped coriander leaves
5. Rock salt
6. Cumin seeds
7. Garam masala powder
8. Olive oil ½ teaspoon

Preparation-

• Take a bowl and add 1 cup

Brown rice

of brown rice and soak it in water for 30 minutes. Take a pan to add ½ tsp olive oil, and add cumin seeds in it, then add chopped onions, saute for 1 minute. When it gets nice and brown add 1 tsp of chopped ginger garlic and saute for 2 minutes.

• Then add all the chopped veggies in it, add rock salt to taste, and 2 cups of water then cover the pan for 5 minutes, on a medium-low flame. When the water starts boiling, transfer it in a pressure cooker.

• Then add Soaked rice in it, and on a low flame cook for 15 minutes, and for 3 whistles, then turn off the flame. Your Brown rice pulao is ready to serve.

Benefits:-

• Brown rice isn't a refined grain like white rice, it's whole grain rice, and that's the reason it provides fibre and many vitamins, minerals and antioxidants. It contains bran and germ which is a very nutritious part of rice.

• It's a very good low carb food options as it contains so much fibre, so it helps to lower the risk of diabetes and lowers the blood sugar level, while white is very high in carbs, and increases the risk of diabetes.

• As it's rich in fibre and antioxidants, it also helps to reduce blood cholesterol levels and very beneficial for heart health. And very helpful for weight loss also.

• Always include some healthy and low carb vegetables in your keto pulao, like cauliflower, carrots, or broccoli. Cauliflower is especially very low in carbs and carrots are rich in vitamin A and minerals. It's very beneficial for eye health.

• Using rock salt maintain our blood pressure, it's very beneficial for persons with hypertension. It also boosts immunity and improves our digestion. It's rich in potassium and contains other minerals. And also improves our body metabolism.

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Protein Daliya salad:-

Daliya salad

Not just keto-friendly, this recipe is very rich in protein also, cause it includes daliya or quinoa, channa dal and tofu or paneer. All of these are great sources of protein.

Daliya is nothing but broken wheat, which are with bran. It contains a good amount of protein and minerals. And very low in carbs also.

It can be easily included in any keto dish, not just salad, you can make khichdi with it also. It's very nutritious and healthy. And including tofu and channa dal in it makes it healthier.

Ingredients:-

1. Olive oil
2. Paneer/tofu
3. Chopped veggies ( capsicum, carrots)
4. Cooked channa dal
5. Salt
6. Pepper
7. Cooked daily
8. Chopped cucumbers
9. Chopped tomatoes

Preparation:-

• Take half tsp olive oil in a pan, once it heats up add 1 tsp of cumin seeds, add chopped carrots and capsicum in it saute for 2 minutes, then add ½ cup cooked channa dal, and ½ cup chopped tofu or paneer, add black pepper and salt to taste then sauté for 1 minute.

• Then add 1 cup cooked daliya in it and mix well. Then add chopped tomatoes and cucumbers in it. And your high protein salad is ready.

Benefits:-

• Daliya is gluten-free and

Daliya

contains many minerals like calcium, potassium and magnesium. It also has iron and vitamins. Daliya is low in fat as it controls obesity.

• As it's high in protein, it helps to build muscle mass, persons who workout daily, it helps to recovery their post-workout. It's very easy to cook, and can be included with salad or any other dish, and can be consumed with milk also.

• It's rich in fibre content and low in calories. And that's why it helps to maintain blood sugar level, and beneficial for diabetic patients. And also controls cholesterol level.

• Tofu or paneer is also a

Tofu

good source of protein, as tofu comes from soymilk, it's a great source of plant-based protein. It's also rich in iron and calcium. And lowers the risk of, heart disease, and obesity lowers cholesterol level. It's very helpful for the patients of type 2 diabetes. And also prevents cancer.

• Channa dal is also rich in fibre and a good source of plant-based protein, it gives energy, and it lowers blood pressure and blood sugar level. And very beneficial for losing weight also.


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Cauliflower fried rice-

Cauliflower fried rice

Cauliflower is a very healthy vegetable. With this, it's a keto-friendly vegetable, as it's very low in carbs and helps to reduce body weight. Cauliflower rice is available in markets and, you can make it at home also.
Adding some more healthy vegetables are a good option to make it more nutritious. I have added an egg for more protein intake, but if you are vegetarian you can add other plant-based protein sources, like lentils or tofu.

Ingredients:-

1. Cooked rice
2. Salt
3. Pepper
4. Olive oil 1 tsp
5. Chopped veggies( carrots, beans, bell pepper, onions)
6. Blended cauliflower
7. Egg

Preparation:-

• Take some chopped cauliflower

Cauliflower

and grind it into a blender, now add 1 tsp olive oil in a pan, then add chopped bell pepper, chopped onions, chopped carrots and beans saute for 2 minutes, add salt and pepper to taste, then add blended cauliflower in it, mix well and cook for 2 minutes.

• Then add one egg in it and fry it with the veggies, when it's cooked add 1 cup of cooked rice in it, mix well and it's ready to serve.

Benefits:-

• Cauliflower is very nutritious

Cauliflower

cause it contains so many vitamins and minerals our body needs. Cauliflower is also rich in fibres which helps to improve our digestive health. It also plays an important role to prevent obesity. And it also reduces the risk of chronic diseases.

• Cauliflower is very low in calories and rich in fibres it helps to aid weight loss. It's also has a good amount of antioxidants which are beneficial for reducing inflammation.

• Adding some nutritious vegetables like, carrots and beans can be also really helpful cause it has a good amount of vitamins and minerals. Carrots are very good for eyesight.

• Adding an egg increases the protein level of this dish, but if you are a vegetarian you can add any lentils, like channa dal or tofu or sprouts.


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Low carb khichdi:-

Low carb khichdi

It's also a high protein khichdi, which keeps you full for long. And low in carbs also. You can add more vegetables to it like cauliflower and broccoli. Which are low in carbs and very nutritious.
It's a great keto-friendly, vegetarian breakfast or lunch option. It's very healthy and tasty also.

Ingredients:-

1. Rice ½ cup
2. Moong daal 2 tablespoon
3. Channa dal 2 tablespoon
4. Masoor dal 2 tablespoon
5. Oil 1 teaspoon
6. Cumin seeds 1 teaspoon
7. Salt to taste
8. Pepper ½ teaspoon
9. Coriander Powder ½ teaspoon
10. Turmeric powder ½ teaspoon
11. Chilli powder ¼ teaspoon
12. Chopped capsicum
13. Chopped carrots

Preparation:-

• Take 2 tablespoon channa dal,

Lentils

2 tablespoon moong dal, 2 tablespoon masoor dal, ½ cup rice in a bowl and soak it for 30 minutes, in water.

• Take a pan to add 1 tsp oil, then add 1tsp cumin seeds, add ⅓ cup peas, then add the dal and rice mixture in it, add 1 cup water, ½ tsp turmeric powder,½ tsp Coriander powder, ¼ tsp red chilli powder, and salt to taste. Mix well and cover the pan, cook for 8 minutes on a low flame.

• Open the cover and add chopped veggies, you can add capsicum, carrots or any low carb veggies as per your choice. Then add black pepper powder, and any herbs like oregano powder etc and Mix well.

• Cover the pan again for 5 minutes to cook the veggies, when the water is complete Soaked your healthy khichdi is ready.

Benefits:-
• Here I have added a combination of lentils in this khichdi, which makes this dish high in proteins, and you can use brown rice to reduce the calories. As brown rice is usually low in carbs and rich in fibre than normal white rice.
• Moong Dal is very beneficial for health, as it improves our metabolism and, it's very light and easy to digest also. It's also rich in dietary fibres, which helps to lose weight. And it also has many vitamins like vitamin B and E.
• Channa dal and Masoor dal are also a great source of protein. These have fibres also and helps to reduce blood sugar level.
• Adding some nutritious vegetables like carrots and capsicum, can make it healthier. And includes many vitamins and minerals.

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Protein pancakes:-

Protein pancakes

Here for this pancake, I am using almond flour. To keep it low in calories, and also using some protein powder with it, to increase the protein intake. You can use any milk with it, but I prefer to use any low-fat milk, especially almond milk is perfect for it, as it's very nutritious and low carb, it's an ideal ingredient for the keto diet. And also using some vanilla essence and cinnamon powder, gives it a distinct smell and deliciousness.
And for some added sweetness you can add like honey, or Stevia drops or maple syrup.

Ingredients:-

1. Protein powder ½ cup
2. Almond flour 1 cup
3. Low-fat Milk ½ cup
4. Egg 1
5. Vanilla extract 1 teaspoon
6. Cinnamon powder 1 teaspoon
7. Honey 2 teaspoon
8. Butter 1 teaspoon

Preparation:-

• Take a bowl add 1 cup of almond flour, in it add ½ cup of your protein powder as per your choice, and 1 cup low-fat milk, add 1 tsp vanilla extract, 1 egg, 1 tsp cinnamon powder and 2 tsp of honey. Mix well until you get smooth. And no lumps should be there.

• Then take a pan and add some butter in it. When the butter starts melting add some of the mixtures into the pan, you can use a big spoon for that, and then fry both sides for 2-3 minutes. And your protein pancakes are ready.

Benefits:-

• Protein powder is for additional protein. Protein powder increases muscle growth, as consuming animal-based protein. It helps you meet your daily protein needs.

• Almond flour is actually

Almond flour

blanched and ground almonds, it has several health benefits and much healthier than normal flour. It's rich in vitamin E and magnesium. It reduces cholesterol and blood sugar level also.

• Almond flour is naturally gluten-free and a healthier alternative of refined flour, cause it's low in calories and, reduces the risk of blood pressure.

• Using any unsweetened or low-fat milk, like almond milk is also a very good choice to make it lower in calories. And it also has a good amount of calcium and antioxidants.

• Cinnamon also has many health benefits, as it's loaded with antioxidants, so using cinnamon powder and a little bit of vanilla essence gives it a distinct smell and flavours.

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Keto roti and fried okra:-

Keto roti with fried okra

Keto roti is nothing but replacing our daily refined flour with some low fat and low carb flour, and adding some psyllium husk increases the amount of dietary fibre into it. Also using sour yoghurt and olive oil gives these rotis a softness and makes it tasty.
And having these rotis with some low carb fried okra is a great choice for your keto diet. It's very healthy and easy to make. And yet tasty also.

Ingredients:-

For keto roti-

1. Coconut flour ½ cup
2. Psyllium husk 1 tablespoon
3. Olive oil 2 teaspoon
4. Rock salt
5. Yoghurt 1 tablespoon
6. Water

For fried okra:-

1. Chopped okra
2. Rock salt
3. Olive oil 2 teaspoon
4. Turmeric powder ⅓ teaspoon

Preparation:-

Keto roti-

• Add ½ cup coconut flour into a bowl, add 1 tablespoon psyllium husk, some Rock Salt to taste, add 2 tsp of olive oil. Now mix everything well and add a little bit of water, again mix well. Then add 1 tablespoon of yoghurt in it and again mix well with a spoon.

• Add some more water if needed and mix it with your hands, make a nice dough. Then cover the bowl and, leave it for 30 minutes at room temperature.

• After 30 minutes, again stretch it for 2-3 minutes using hands. Then make little balls from it and roll it as rotis. You can dry roasted it on a Tawa, or can fry ut as parathas using some butter. And your keto rotis are ready.

Frying okra-

• Clean some okra and then Choppe into little pieces, add 2 tsp oil into a pan, once the oil heats up add the okra into it, give it a stir and add some rock salt to taste, add a little bit of turmeric powder, and mix well. If you want you can add some green chillies or dried red chillies for spiciness.

• Then cover the pan for 5 minutes, allow it to cook on a medium-low flame. After 5-6 minutes stir it again and turn off the flame. Your easy and healthy fried okra is ready.

Benefits:-

• Coconut flour is also a great alternative of our daily wheat flour, as it's very low in calories, it promotes better digestion and weight loss. It's also good for heart health and lowers blood sugar. It's also naturally gluten-free and has healthy fats.

Psyllium husk

• Psyllium husk has many health benefits, as it's very rich in dietary fibre, it helps to reduce the risk of heart health. It doesn't have any side effects, and also helps in weight loss. It can be included in any low carb, low cholesterol diet. And also very helpful for patients of diabetes.

• Okra is one of the low

Okra

carb vegetables, it's high in dietary fibre, and lowers the risk of diabetes. And it also contains vitamins like vitamin E and C. And contains a good amount of calcium and potassium.

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Keto kabab:-

Keto kabab

This kabab or patties have nutritious vegetables, with some spices, which makes it absolutely delicious and healthy too. And some grated cheese makes it more delicious. I have also used some almond flour to give it a nice texture. You can also add spices according to your choice.
It's completely a low fat and low carb vegetable kabab, which can be easily included in your keto diet.

Ingredients:-

1. Spinach 1 cup
2. Chopped cabbage 1 cup
3. Ginger garlic paste 1 teaspoon
4. Chopped green chillies 2
5. Chopped Coriander leaves
6. Chopped green onions
7. Almond flour 1 cup
8. Grated cheese ½ cup
9. Butter 2 teaspoon
10. Salt to taste
11. Red chilli powder ½ teaspoon
12. Coriander powder ½ teaspoon

Preparation:-

• Blanche some chopped

Spinach and cabbage

spinach and cabbage first, then strain the water properly. So that you can make a dough, and it doesn't get runny.

• Then add everything into a bowl and mix well using a spoon or hands. You can add some cheese or paneer also. After mixing it properly, make some little patties using your hands.

• Add 2 teaspoon butter into a pan, once it melts add the patties or kababs into the pan, and fry both sides well. Fry for 4-5 minutes on a medium-low flame. Turn gently so that it won't break. And your healthy green kabab is ready.


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