Keto Chana Masala

Satisfy your cravings for hearty Indian flavors with this Keto Chana Masala—a low-carb twist on the classic dish! Instead of chickpeas, tender cauliflower florets are the star of this keto-friendly recipe, soaking up a rich, spiced tomato sauce made with fragrant cumin, coriander, garam masala, and a hint of red chili for warmth. Ready in just 45 minutes, this wholesome and aromatic dish is topped with fresh cilantro for a burst of herbaceous flavor. Perfect for those following a ketogenic lifestyle, this recipe delivers all the comforting essence of traditional chana masala while keeping carbs in check. Serve it as a standalone dish or pair it with keto-friendly flatbread for a satisfying meal.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Cauliflower florets
• 2 medium Tomatoes
• 1 medium Onion
• 1 inch Ginger
• 3 units Garlic cloves
• 1 teaspoon Cumin seeds
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Olive oil
• 100 ml Water
• 2 tablespoons Cilantro leaves

Directions

Step 1

Begin by finely chopping the onion, tomatoes, and cilantro leaves. Mince the ginger and garlic cloves.

Step 2

In a blender, combine the chopped tomatoes, ginger, and garlic to form a smooth paste. Set aside.

Step 3

Heat the olive oil in a large pan over medium heat. Add cumin seeds and sauté until they start to crackle.

Step 4

Add the chopped onion to the pan and cook until they turn golden brown.

Step 5

Pour in the tomato paste and stir well, cooking for about 5-7 minutes until the mixture thickens.

Step 6

Add the ground cumin, coriander, turmeric, garam masala, red chili powder, and salt. Mix well, allowing the spices to blend with the paste for another 2 minutes.

Step 7

Introduce the cauliflower florets to the pan, stirring to coat them evenly with the spice mixture.

Step 8

Add 100ml of water to help cook the cauliflower and cover the pan with a lid. Allow it to simmer for 15-20 minutes, or until the cauliflower is tender.

Step 9

Once the cauliflower is cooked through, remove the lid and let any excess liquid evaporate, stirring occasionally.

Step 10

Garnish with freshly chopped cilantro leaves before serving.

Step 11

Enjoy your Keto Chana Masala warm, on its own or with keto-friendly flatbread.

Nutrition Facts

Serving size	(1096.9g)

Amount per serving	% Daily Value*
Calories	566.5

Total Fat 32.0g	0%
Saturated Fat 4.8g	0%
Polyunsaturated Fat 2.9g
Cholesterol 0mg	0%
Sodium 2558.8mg	0%
Total Carbohydrate 63.0g	0%
Dietary Fiber 19.4g	0%
Total Sugars 23.8g
Protein 16.9g	0%

Vitamin D 0IU	0%
Calcium 296.4mg	0%
Iron 10.3mg	0%
Potassium 2757.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.4%

Protein: 11.1%

Carbs: 41.5%