Keto Varan Bhat

Discover the perfect low-carb twist on a traditional Maharashtrian classic with this Keto Varan Bhat recipe! Swapping out lentils for nutrient-rich yellow zucchini and traditional rice for riced cauliflower, this dish is a wholesome and delicious way to enjoy comforting Indian flavors while staying keto-friendly. Infused with aromatic cumin seeds, turmeric, and the subtle zing of green chili and garlic, the zucchini "dal" achieves a rich, hearty texture reminiscent of the original. Served over perfectly stir-fried cauliflower rice and garnished with fresh coriander and a splash of zesty lemon juice, this quick and easy recipe is perfect for meal preps or a flavorful weeknight dinner. Enjoy all the warm, velvety goodness of varan bhat without the carbs!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 medium head Cauliflower
• 2 small Yellow zucchini
• 2 tablespoons Ghee (or coconut oil for a dairy-free option)
• 1 teaspoon Cumin seeds
• 0.5 teaspoons Turmeric powder
• 1 pinch Asafoetida (hing, optional)
• 6 leaves Curry leaves
• 1 small, finely chopped Green chili
• 2 cloves, minced Garlic
• 1 teaspoon (to taste) Salt
• 2 tablespoons, finely chopped Coriander leaves (cilantro)
• 1 cup Water
• 2 teaspoons Lemon juice

Directions

Step 1

Begin by preparing the cauliflower rice. Remove the leaves and core of the cauliflower, and break it into florets. Use a food processor to pulse the florets into rice-sized granules. Set aside.

Step 2

Peel and chop the yellow zucchinis into small cubes, roughly resembling the size of lentils. Heat 1 tablespoon of ghee in a skillet over medium heat.

Step 3

Add cumin seeds to the skillet and let them sizzle for about 30 seconds. Stir in the turmeric powder, asafoetida, curry leaves, and green chili. Sauté for about 1 minute.

Step 4

Add the chopped yellow zucchini to the skillet, followed by 1 cup of water and salt. Stir well, cover, and let it simmer for about 8-10 minutes, or until the zucchini softens.

Step 5

Mash the cooked zucchini slightly with the back of a spoon to create a thick, dal-like consistency. Adjust salt as needed and cook for an additional 2 minutes.

Step 6

In a separate skillet, heat the remaining 1 tablespoon of ghee over medium heat. Add the minced garlic and sauté until golden brown. Pour this garlic tempering over the mashed zucchini mixture and mix well.

Step 7

In another pan, heat a dry skillet over medium-high heat. Add the prepared cauliflower rice and stir-fry it for 4-5 minutes until tender. Do not overcook; the rice should retain a slight bite.

Step 8

Serve the keto-friendly varan (zucchini dal) over the cauliflower rice. Garnish with chopped coriander leaves and a squeeze of fresh lemon juice.

Nutrition Facts

Serving size	(1161.4g)

Amount per serving	% Daily Value*
Calories	461.5

Total Fat 31.3g	0%
Saturated Fat 19.3g	0%
Polyunsaturated Fat 0.2g
Cholesterol 66.9mg	0%
Sodium 3088.3mg	0%
Total Carbohydrate 43.6g	0%
Dietary Fiber 15.6g	0%
Total Sugars 19.9g
Protein 15.4g	0%

Vitamin D 0IU	0%
Calcium 245.8mg	0%
Iron 6.4mg	0%
Potassium 2678.3mg	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: 54.4%

Protein: 11.9%

Carbs: 33.7%