Keto Kari Chawal

Dive into the vibrant flavors of Keto Kari Chawal, a low-carb reimagining of the beloved Indian classic! This recipe swaps traditional rice with tender, steamed cauliflower "rice," making it a keto-friendly delight. A creamy, spiced curry sauce made with Greek yogurt, turmeric, and a medley of fragrant spices like cumin, mustard seeds, and curry leaves offers an explosion of flavor in every bite. With a prep time of just 20 minutes, this dish is perfect for weeknight dinners or as a healthy, satisfying meal option. Garnished with fresh cilantro for an added burst of freshness, this guilt-free, gluten-free recipe is sure to impress your taste buds without the carb overload. Enjoy the comforting essence of Indian food while staying true to your keto lifestyle!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 large head Cauliflower
• 1 cup Greek yogurt
• 2 tablespoons Chickpea flour (besan)
• 2 cups Water
• 1 inch piece Ginger
• 3 large Garlic cloves
• 1 small Green chili
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 10 leaves Curry leaves
• 2 tablespoons Cilantro
• 1 teaspoon Salt
• 2 tablespoons Olive oil

Directions

Step 1

Cut the cauliflower into small florets and pulse in a food processor until it resembles rice grains. Set aside.

Step 2

In a medium mixing bowl, whisk together the Greek yogurt, chickpea flour, water, turmeric powder, red chili powder, and salt until smooth. This will be the base for the curry sauce.

Step 3

Finely chop the ginger, garlic, and green chili.

Step 4

Heat olive oil in a large pan over medium heat. Add cumin seeds and mustard seeds and let them crackle for about 30 seconds.

Step 5

Add chopped ginger, garlic, green chili, and curry leaves to the pan. Sauté for about 2 minutes until fragrant.

Step 6

Pour the yogurt mixture into the pan, stirring continuously to prevent curdling. Bring the mixture to a gentle simmer and cook for approximately 10 minutes, stirring occasionally.

Step 7

While the sauce simmers, steam or microwave the riced cauliflower until tender, about 4-5 minutes. Be careful not to overcook as it can become mushy.

Step 8

Once the curry has thickened slightly, adjust seasoning to taste with additional salt if necessary.

Step 9

Serve the curry over the riced cauliflower and garnish with freshly chopped cilantro.

Step 10

Enjoy your Keto Kari Chawal, a delicious low-carb twist on a classic dish!

Nutrition Facts

Serving size	(1633.9g)

Amount per serving	% Daily Value*
Calories	772.0

Total Fat 35.0g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 2.9g
Cholesterol 8.0mg	0%
Sodium 3700.3mg	0%
Total Carbohydrate 76.1g	0%
Dietary Fiber 22.6g	0%
Total Sugars 25.3g
Protein 39.5g	0%

Vitamin D 0IU	0%
Calcium 506.0mg	0%
Iron 9.6mg	0%
Potassium 3303.2mg	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: 40.5%

Protein: 20.3%

Carbs: 39.2%