CAULIFLOWER AND PARMESAN BALLS

SERVINGS: 6-8

 Total Time: 30 minutes

 Ingredients:  

1 head cauliflower 
3 tbsp green onion 
3.5 oz parmesan 
3.5 oz Monterey Jack cheese 
1 egg 
A pinch of ground black pepper and salt 
3 tbsp olive oil 
2 tbsp mayonnaise 

 Cooking process:  

1.Cut cauliflower on inflorescences, and grind in a blender until uniformity. 
2.Chop the green onion, and grate the cheese on a fine grater. 
3.In a bowl, mix the cauliflower puree, onion, cheese, and egg. Add salt and pepper to taste. Leave for 20 

minutes. 

4.Heat the oil in a deep frying pan. Form the balls by spoon and fry until golden color. Put on paper towels 

to remove excess fat. 

5.Serve with mayonnaise sauce. 

 Nutrients per one serving: Calories: 231 | Fats: 19 g | Carbs: 3 g | Proteins: 10 g 

SOUPS

Light Vegetable KETO Soup from Zucchini and Lentils
Sometimes you want a light meal, zucchini grown on your site or purchased from a
farmer will be the main ingredient in the recipe of this light soup. Lentil will give it
density, a little fat from vegetable oil. The soup is very vegetarian and low-calorie.
Details
Preparation Time: 15 minutes
Cooking time: 20 minutes
Serves: 6
Nutritional Values (Per Serve)
Kcal. per serve: 22.6
Fat: 3.6 g.
Protein: 1.55 g.
Carbs: 1.7 g.
Ingredients
 7 oz. Red lentils
 2 Carrots
 3 tbsp. Vegetable oil
 1 Onion
 ½ Young squash
 ½ oz. Zucchini
 1 Tomatoes
 22 fl. oz. Water
 2 tbsp. Chopped greens
 Salt, to taste
 Ground black pepper, to taste
 2 Garlic, cloves
Preparation
◈ Fill the lentils with water and set on fire, bring to a boil, add carrots, cut not large.
Leave to cook until done.
◈ Finely chopped onion fry in vegetable oil in a frying pan.
◈ Zucchini finely cut and add to the onions.
◈ Cut the tomatoes into small cubes and add them to the rest of the vegetables in the
pan. Fry for about 7 minutes.
◈ Add the vegetables to the pan with lentils, salt, and pepper, bring to a boil. Add
chopped greens. Light vegetable soup of zucchini and lentils – a vegetarian dish is
ready!
Bon Appetit!

Broccoli Soup with Chickpeas and Corn

Soup prepared according to this recipe is very nourishing, despite the fact that without
meat. Broccoli, chickpea, corn fill the soup with flavor and give the necessary richness.
Lunch may well consist only of this dish.
Details
Preparation Time: 10 minutes
Cooking time: 40 minutes
Serves: 6
Nutritional Values (Per Serve)
Kcal. per serve: 41
Fat: 5.86 g.
Protein: 2.3 g.
Carbs: 2.7 g.
Ingredients
 4 oz. Chickpea
 4 oz. Broccoli
 4 oz. Carrot
 1 Onion
 1 Corn, cup
 1/4 Celery, root
 Salt, to taste
 Mayo or Sour cream
 2 tbsp. Olive oil
 3-pint Water
Preparation
◈ Soak the chickpeas in the evening, for 8 hours. When we start to make soup, we
send the chickpeas to the pan first. Onions and celery cut into small cubes, and when
the water boils, half of them are sent to a saucepan with water, in which we cook the
soup, the rest in a frying pan with heated vegetable oil. Grate carrots on a coarse
grater.
◈ Half of the carrots put in a saucepan, the rest in the pan. Add whole pepper to the
pan.
◈ Add vegetable oil to the pan, break broccoli into inflorescences (you can cut the
inflorescences into four parts) and send them to the pan. Finely cut the greens.
◈ Mix everything in the pan, fry almost until cooked.
◈ In the boiling vegetable broth add the contents of the pan, salt, pepper, add bay leaf
and corn. Bring to a boil and turn off. Let it brew for about 15 minutes. Done! Add sour
cream or mayonnaise, as you like!
Bon Appetit

Fried Poblano Soup with Tofu

Soup based on mashed cauliflower with vegan sour cream and tofu, which will
decorate the table at any time of the year.
Fried Peppers Poblano can be replaced with ordinary Bulgarian pepper if you want the
dish to be not too spicy. Add fresh spinach a great way to get extra fiber, iron, and
vitamin C, while following the keto diet!
Details
Preparation Time: 20 minutes
Cooking time: 30 minutes
Serves: 4
Nutritional Values (Per Serve)
Kcal. per serve: 242
Fat: 17 g.
Protein: 9.1 g.
Carbs: 3.7 g.
Ingredients
 2 Pepper Poblano
 ½ Cauliflower head
 8 ½ oz. Vegetable broth
 1 tbsp. Butter
 1 oz. Diced onion
 2 oz. Vegan sour cream
 10 oz. Tofu
 1 tbsp. Garlic powder
 1 tsp. Caraway
 1 tsp. Paprika
Preparation
◈ Turn the oven on medium level and place the peppers Poblano on a baking sheet.
◈ Roast, turning sometimes until the skin gets dark and peppers get soft.
◈ Put the pepper in a container and cover and let it cool.
◈ Steam the cauliflower until it becomes very soft. It takes about 5 minutes in the
microwave or 7-10 on a regular stove.
◈ Using a blender or food processor, mash cauliflower and 90 grams. vegetable broth.
Pour the rest of the broth and continue to mix the mashed potatoes until it becomes a
homogeneous mass.
◈ Melt the butter in a saucepan and fry the onions on medium heat until it becomes
translucent.
◈ Add half the cauliflower puree to the pan, sour cream and cheese, cook, stirring until
the soup thickens. Reduce heat.
◈ Remove the peel and seeds from the chilled pepper Poblano and cut it into cubes,
leaving about 1 tablespoon to decorate the finished soup.
◈ Add the remaining cauliflower puree and diced pepper to the pan. Simmer on
medium heat for about 5 minutes.
◈ Add garlic powder, smoked paprika, and cumin to the soup and remove from the
heat. Serve hot, sprinkled on top of the remnants of pepper and cheese.
Bon Appetit!

Lentil Soup

Lentil soup puree is a very simple but healthy dish. Quickly cooked, lentils are quickly
boiled soft. The minimum number of calories and the richest set of vitamins and trace
elements necessary for the body, this is especially important for vegetarians, who,
because of the lack of meat in the diet, do not receive the necessary amino acids.
Legumes, and in this case, lentils will fill this shortcoming.
Details
Preparation Time: 10 minutes
Cooking time: 60 minutes
Serves: 10
Nutritional Values (Per Serve)
Kcal. per serve: 80
Fat: 21 g.
Protein: 5 g.
Carbs: 4.2 g.
Ingredients
 2-pint Water
 ½ lb. Lentil
 4 oz. Onions
 5 oz. Carrot
 1 oz. Tomato paste
 1 fl. oz. Vegetable oil
 6 oz. Fresh Tomato
 4 fl. oz. Sour cream (Soy)
 ½ oz. Garlic
 Salt, pepper, to taste
Preparation
◈ Rinse lentils well, put in a saucepan and pour cold water, put on the fire and bring to
a boil, then reduce the heat and cook for 20 minutes.
◈ Onions, carrots clean, finely chopped and fry in hot vegetable oil until golden brown.
◈ Peel tomatoes on the skin, chop and add to the vegetables in a frying pan, fry and
add tomato paste, fry everything well.
◈ Add simmered vegetables to the simmering soup, boil for another 10 minutes.
◈ The soup boiled, add spices, salt, sour cream and turn off the heat. Stir with a
blender. When serving, decorate with greens.
Bon Appetit!