Keto Cauliflower Upma Recipe
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.
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)
Nutrition Facts
Keto Cauliflower Upma Recipe
Serving Size
1 person
Amount per Serving
Calories
346
% Daily Value*
Fat
30
g
46
%
Saturated Fat
15
g
94
%
Polyunsaturated Fat
3
g
Monounsaturated Fat
10
g
Cholesterol
58
mg
19
%
Sodium
56
mg
2
%
Potassium
573
mg
16
%
Carbohydrates
16
g
5
%
Fiber
5
g
21
%
Sugar
5
g
6
%
Protein
7
g
14
%
Vitamin A
280
IU
6
%
Vitamin B1
0.2
mg
13
%
Vitamin B2
0.1
mg
6
%
Vitamin B3
26
mg
130
%
Vitamin B5
1
mg
10
%
Vitamin B6
0.3
mg
15
%
Vitamin C
93
mg
113
%
Vitamin E
1
mg
7
%
Vitamin K
17
µg
16
%
Calcium
102
mg
10
%
Iron
4
mg
22
%
Magnesium
75
mg
19
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.