Low Carb Amritsari Channa

Reimagine traditional Punjabi flavors with this Low Carb Amritsari Channa, a wholesome and keto-friendly twist on the beloved classic. Instead of chickpeas, tender cauliflower florets soak up the bold spices of garam masala, cumin, and coriander, delivering the same comforting warmth with a fraction of the carbs. This one-pan recipe combines sautéed onions, tomatoes, and fragrant ginger-garlic paste for a rich, aromatic base, while a sprinkle of tangy amchur powder adds a zesty finish. Ready in just 45 minutes, this low-carb gem is perfect as a standalone meal or paired with fresh yogurt or salad. Packed with authentic Indian flavors, it’s a guilt-free, flavorful indulgence for health-conscious food lovers!

Nutriscore Rating: 67/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Cauliflower florets
• 1 medium, finely chopped Onion
• 2 medium, finely chopped Tomato
• 1 inch, grated Ginger
• 3 cloves, minced Garlic
• 1 finely chopped Green chili
• 2 tablespoons Ghee or olive oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 1 teaspoon Garam masala
• 1 teaspoon Red chili powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon, or to taste Salt
• 0.5 teaspoon Amchur (dry mango powder)
• 2 tablespoons, finely chopped Fresh coriander leaves
• 1 cup Water

Directions

Step 1

Wash and cut cauliflower into small bite-sized florets.

Step 2

In a large pan, heat ghee or olive oil over medium heat.

Step 3

Add cumin seeds and let them sizzle until they turn aromatic.

Step 4

Add the finely chopped onions and sauté until golden brown.

Step 5

Stir in the minced garlic, grated ginger, and chopped green chili, and cook for another minute.

Step 6

Add the chopped tomatoes and cook until they become soft and the oil starts to separate.

Step 7

Stir in coriander powder, cumin powder, garam masala, red chili powder, turmeric powder, and salt. Mix well.

Step 8

Add cauliflower florets to the pan and stir to coat the florets with the spice mix.

Step 9

Pour in water, cover the pan with a lid, and let the cauliflower steam on low heat for about 20 minutes, stirring occasionally, until tender.

Step 10

Once the cauliflower is cooked through, sprinkle amchur and give it a final stir.

Step 11

Garnish with freshly chopped coriander leaves.

Step 12

Serve hot with a side of yogurt or a salad for a complete low-carb meal.

Nutrition Facts

Serving size	(1223.8g)

Amount per serving	% Daily Value*
Calories	619.8

Total Fat 31.8g	0%
Saturated Fat 17.9g	0%
Polyunsaturated Fat 0.2g
Cholesterol 71.7mg	0%
Sodium 4894.4mg	0%
Total Carbohydrate 76.5g	0%
Dietary Fiber 18.8g	0%
Total Sugars 38.7g
Protein 17.2g	0%

Vitamin D 0IU	0%
Calcium 297.1mg	0%
Iron 10.6mg	0%
Potassium 2560.9mg	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: 43.3%

Protein: 10.4%

Carbs: 46.3%