Keto Indian Dal

Dive into the comforting flavors of this Keto Indian Dal, a low-carb twist on a classic Indian dish that’s packed with bold spices and nutritious ingredients. Instead of traditional lentils, this keto-friendly recipe uses yellow squash and riced cauliflower, creating a hearty, satisfying texture while keeping the carbs in check. Aromatic cumin, turmeric, garam masala, and coriander build a rich, fragrant base, enhanced by the warmth of garlic, ginger, and a hint of red chili powder. Finished with fresh cilantro and a splash of zesty lemon juice, this one-pot dish is not only quick and easy to make—ready in just 40 minutes—but also brimming with vibrant, traditional flavors. Perfect as a main course or a side, this healthy Indian-inspired dish is ideal for keto dieters and lovers of wholesome, flavorful meals alike!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 cups Yellow Squash (cubed)
• 1 cup Cauliflower (riced)
• 2 tablespoons Coconut Oil
• 1 medium Onion (finely chopped)
• 3 cloves Garlic (minced)
• 1 teaspoon Ginger Paste
• 1 medium Tomato (chopped)
• 1 teaspoon Cumin Seeds
• 1 teaspoon Turmeric Powder
• 1 teaspoon Coriander Powder
• 0.5 teaspoon Garam Masala
• 0.5 teaspoon Red Chili Powder
• 1 teaspoon Salt
• 2 cups Water
• 2 tablespoons Fresh Cilantro (chopped)
• 1 tablespoon Lemon Juice
• 1 small Green Chilies (optional, chopped)

Directions

Step 1

Heat coconut oil in a large pan over medium heat.

Step 2

Add cumin seeds and let them splutter for about 30 seconds.

Step 3

Stir in the chopped onion, garlic, and ginger paste; sauté until the onion turns golden brown.

Step 4

Add the chopped tomato and cook until soft, about 4-5 minutes.

Step 5

Stir in the turmeric, coriander powder, garam masala, red chili powder, and salt. Mix well to combine the spices with the onion mixture.

Step 6

Add the cubed yellow squash and riced cauliflower to the pan, stirring to coat in the spice mixture.

Step 7

Pour in the water, bring to a boil, then reduce the heat and let it simmer for about 15 minutes, or until the squash is tender and the mixture has thickened.

Step 8

Adjust seasoning as needed, adding more salt or chili powder to taste.

Step 9

Stir in the lemon juice and chopped cilantro. If using, add the green chilies for extra heat.

Step 10

Serve the Keto Indian Dal hot, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	(1462.8g)

Amount per serving	% Daily Value*
Calories	499.3

Total Fat 31.2g	0%
Saturated Fat 24.0g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 2475.5mg	0%
Total Carbohydrate 52.2g	0%
Dietary Fiber 15.6g	0%
Total Sugars 23.4g
Protein 14.1g	0%

Vitamin D 0IU	0%
Calcium 250.3mg	0%
Iron 8.4mg	0%
Potassium 2549.4mg	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: 51.4%

Protein: 10.3%

Carbs: 38.2%