Keto Cauliflower Upma Recipe
Keto Cauliflower Upma Recipe: As a housewife and food critic, I am always on the lookout for new and healthy ways to reinvent classic dishes. And, when it comes to upma, one of the most beloved South Indian breakfasts, I was overjoyed to discover a ketogenic twist on this dish: Keto Cauliflower Upma. This dish not only ticks all the boxes in terms of taste, aroma, and texture but also fits perfectly into a low-carb, high-fat ketogenic diet.
What is Keto Cauliflower Upma?
Keto Cauliflower Upma is a healthy and delicious alternative to the traditional upma made with semolina. This dish is made with riced cauliflower as the main ingredient and is flavored with a blend of spices, coconut, and ghee, making it a low-carb and gluten-free option. It is a filling and satisfying meal that is perfect for breakfast, lunch, or dinner.
Variations of Keto Cauliflower Upma
- Cauliflower Upma with Veggies: This variation of the dish is made by adding a variety of vegetables like bell peppers, carrots, peas, and beans to the basic recipe. The added veggies give the dish a boost of nutrition and add a pop of color to the dish.
- Cauliflower Upma with Nuts: To add a crunchy texture to the dish, you can add roasted and crushed nuts like almonds, cashews, or peanuts to the basic recipe. This variation also adds a nutty flavor to the dish.
- Cauliflower Upma with Coconut Milk: For a creamier and smoother texture, you can add coconut milk to the basic recipe. This variation also adds a sweet and creamy flavor to the dish.
- Cauliflower Upma with Herbs: To add an extra zing of flavor to the dish, you can add a blend of fresh herbs like cilantro, basil, or mint to the basic recipe. This variation also adds a fresh and aromatic flavor to the dish.
Nutrition of Keto Cauliflower Upma
One serving of Keto Cauliflower Upma provides approximately 120-150 calories, with 10-12 grams of fat, 5-7 grams of protein, and 3-5 grams of carbohydrates. It is a low-carb and high-fat meal that fits perfectly into a ketogenic diet. Additionally, cauliflower is a great source of vitamins and minerals, including vitamins C and K, folate, and potassium.
In conclusion, Keto Cauliflower Upma is a delicious and healthy alternative to the traditional upma. With its blend of spices, coconut, and ghee, this dish provides a satisfying and filling meal that fits perfectly into a ketogenic diet. So, if you’re looking for a tasty and nutritious dish that will keep you satisfied for hours, give Keto Cauliflower Upma a try!
Step by Step Keto Cauliflower Upma Recipe
Keto Cauliflower Upma Recipe
Ingredients
- 200 grams cauliflower / gobi
- 3 tbsp ghee / clarified butter
- 1 cup water
- 20 grams peanuts
- 1 inch ginger
- 4-5 curry leaves
- 1 Onions
- 1 green chilly
- ½ tsp Red Chilli Powder
- 1 tbsp Cumin (Jeera)
- 1 tbsp mustard seeds / rai
- coriander leaves / cilantro
Instructions
Preparations
- Assemble all ingredients together to avoid last minute rush.
- Wash and finely chop onion, green chilly and ginger.
- Also wash and finely chop fresh coriander leaves for garnishing.
- Shallow fry peanuts in 1 tbsp ghee.
Cooking
- In a Food Processor or Electric Chopper, chop cauliflower florets to the maximum.
- Then, heat ghee in a Kadai or Frying Pan over medium heat and add in the cumin and mustard seeds.
- Once they start to sizzle, add in the chopped onion, ginger, curry leaves, and chilly.
- Fry the onions till they become translucent.
- Add in the chopped cauliflower and salt and red chilli powder. Saute for few more minutes.
- Add a cup of water. Cover and cook for 10 minutes. Keep checking and stirring occasionally.
- Cook till the water dries up and then add fried peanuts.
- Garnish with chopped coriander leaves.
- Enjoy your Keto Upma!
Equipment Used for This Recipe
Notes & Tips
- Salt & Spices: Feel free to adjust salt and spice as per your taste buds.
- Clarified Butter: You could choose yellow butter in place of clarified butter as well. However, I recommend to choose ghee for aroma and best taste.
- Adding Peanuts: Peanuts are optional and if you don’t like can completely skip this ingredient.
- Ingredients & Equipment: Find these Ingredients & Equipment at specialty food stores or online stores. For review of some stores, please refer to the Grocery Review Section on our Website.
Nutrition Information (Note: Approximate)
FAQs – Keto Cauliflower Upma Recipe
What is Keto Cauliflower Upma?
Keto Cauliflower Upma is a low-carbohydrate alternative to traditional Indian breakfast dish called Upma. It’s made with riced cauliflower as a substitute for semolina, and is flavored with spices, herbs, and vegetables. This dish is perfect for those following a ketogenic diet as it is low in carbohydrates and high in healthy fats, making it a satisfying and nutritious breakfast option.
What are the main ingredients in Keto Cauliflower Upma?
The main ingredients in Keto Cauliflower Upma include riced cauliflower, spices, herbs, vegetables such as onions, green peppers, and tomatoes, and a variety of oils such as coconut oil or ghee.
How is Keto Cauliflower Upma different from traditional Upma?
The biggest difference between Keto Cauliflower Upma and traditional Upma is the use of riced cauliflower instead of semolina. This substitution makes the dish low in carbohydrates and suitable for those following a ketogenic diet.
What are some variations of Keto Cauliflower Upma?
There are several variations of Keto Cauliflower Upma, including adding protein such as chicken or shrimp, and incorporating different spices and herbs to suit individual taste preferences. Some popular variations include adding curry leaves, mustard seeds, and ginger for added flavor.
Can Keto Cauliflower Upma be made ahead of time?
Yes, Keto Cauliflower Upma can be made ahead of time and stored in the refrigerator for later use. It is recommended to reheat the dish before consuming, as the flavors will intensify and the dish will be more enjoyable.
Is Keto Cauliflower Upma gluten-free?
Yes, Keto Cauliflower Upma is gluten-free as it is made with riced cauliflower instead of traditional wheat-based semolina.
What are the nutritional benefits of Keto Cauliflower Upma?
Keto Cauliflower Upma is low in carbohydrates and high in healthy fats, making it a nutritious and filling breakfast option. It is also high in fiber and vitamins such as vitamin C, making it a healthy addition to any diet. Additionally, the use of spices and herbs adds additional nutrients and antioxidants to the dish.
See Also:
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