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Ingredient
Indian Keto Meal: Cauliflower Upma/ Palak Pachadi/ Chia Raita
Introduce
Chef :
Vaishali SuhasIndian Keto Meal: Cauliflower Upma/ Palak Pachadi/ Chia Raita
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Indian Keto Meal:
Cauliflower Upma,
Palak Paneer Pachadi
Spiced chia seeds Raita
Nutritional content in the meal:
Fats: 130 gms , proteins :60 gms carbohydrates: 30 gms.
Here is a complete Indian Keto Meal with all the keto friendly ingredients . It's vegetarian, no sugar , complete with flavours of Indian spices and full of healthy vegetables. It has good amount of fats , moderate proteins and just enough carbs It is also rich in vitamins and minerals to fullfill the daily requirements. Enjoy this delicious Indian Keto Meal!
Ingredient
Food ration :
1 servingCooking time :
30 minutes
100 gms
Grated cauliflower
1 cup
hot water
10 gms
Peanuts
10 gms
Cashews
1 tsp
Ghee
30 gms
Chopped onion
2 each
Green and red chillies
as per taste
Chilli powder, salt, lemon juice
50 gms
Washed and chopped spinach
50 gms
Grated paneer/cottage cheese
1 tsp each
Mustard seeds, cumin seeds, chopped garlic,
1 tablespoon
Lemon juice
1 tablespoon
Grated coconut
For
Chia seed Raita:
1 tablespoon
Chia seeds soaked overnight
1/4 cup
Heavy cream or Greek Yoghurt
as per taste
Salt, chilli powder, turmeric powder, cumin powder
As required
Chopped coriander leaves to garnish
Cooking instructions
* Step 1
To make Cauliflower Upma/ Scrambled spiced Cauliflower: First, heat a kadhai/ pan. Add ghee and when it heats, add cumin seeds, urad daal, and chana daal and when they splutter, add onions and both the chilies. Stir well.
* Step 2
Saute' onions till soft. Then add curry leaves, hing/ asafoetida, cashews, peanuts, and stir and cook for 2 minutes. Then add grated cauliflower and mix well. Add 1 cup hot water, salt, chili powder, and mix well. Cover and cook till the water is absorbed and cauliflower is cooked completely.
* Step 3
Switch off the flame and add lemon juice, and serve hot garnished with coriander leaves. Cauliflower Upma is ready.
* Step 4
To make Palak Paneer Pachadi/ scramble: Heat an iron kadhai. Add mustard and cumin seeds, chopped garlic and cook Then add spinach, chilies, a pinch of salt, and cook on high heat for 1 minute.
* Step 5
Then add the grated paneer, spices and combine well. Cook for 2 minutes and switch off the flame. Add lemon juice and serve garnished with grated coconut. Palak paneer Pachadi is ready.
* Step 6
For Chia seeds Raita/ Dip: Combine chilled heavy cream/ Greek yogurt and soaked chia seeds in a bowl. Add the spices, salt as per taste. Then mix in lemon juice and mix gently. Garnish with chopped coriander and serve chilled. Chia Seeds Raita is ready.
* Step 7
Enjoy this delicious Indian Keto Meal!
Note: if there is a photo you can click to enlarge it
Tag
Cauliflower Upma:
grated cauliflower
hot water
peanuts
cashews
Ghee
Mustard, chana daal, urad daal, hing, curry leaves
Chopped onion
green and red chillies
Chilli powder, salt, lemon juice
Palak Paneer Pachadi:
washed and chopped spinach
Grated Paneer(cottage cheese)
Mustard seeds, cumin seeds, chopped garlic,
green chillies chopped
Salt, turmeric powder, cumin and coriander powder
lemon juice
grated coconut
Chia seed Raita:
Chia Seeds: Soaked Overnight
Heavy cream or Greek Yoghurt
Salt, chilli powder, turmeric powder, cumin powder
Chopped coriander leaves to garnish
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