Low Carb Vangi Bhat

Discover a healthier twist on a classic South Indian favorite with this Low Carb Vangi Bhat, the perfect fusion of rich flavors and a guilt-free approach! This delectable dish swaps traditional rice for low-carb cauliflower rice, yet retains all the authentic charm with tender, spiced eggplants, aromatic curry leaves, and the irresistible Vangi Bhat masala. With roasted peanuts adding a delightful crunch and fresh coriander for a burst of freshness, this vibrant one-pan meal is packed with flavor and nutrition. Ready in just 35 minutes, it's ideal for quick weeknight dinners or a satisfying meal prep option. Serve it on its own or pair with a creamy yogurt-based side for a wholesome, keto-friendly experience! Perfect keywords: low carb, keto-friendly, Indian recipes, healthy Vangi Bhat, cauliflower rice recipe.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 2

Ingredients

• 300 grams Cauliflower rice
• 250 grams Small eggplants (brinjals), diced
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 2 Green chilies, slit
• 1 teaspoon Ginger-garlic paste
• 2 teaspoons Vangi Bhat masala (store-bought or homemade)
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Mustard seeds
• 0.5 teaspoon Cumin seeds
• 8 leaves Curry leaves
• 2 tablespoons Fresh coriander leaves, chopped
• 2 tablespoons Peanuts, roasted and coarsely crushed (optional)
• 2 tablespoons Cooking oil
• 0 to taste Salt
• 2 tablespoons Water

Directions

Step 1

Prepare the cauliflower rice if not using pre-made by grating fresh cauliflower florets or pulsing them in a food processor until they resemble rice grains. Set aside.

Step 2

Heat the oil in a large non-stick pan or skillet over medium heat.

Step 3

Add mustard seeds. Once they start to splutter, add cumin seeds and curry leaves. Sauté for about 30 seconds.

Step 4

Add the finely chopped onion and green chilies. Sauté until the onion turns golden brown.

Step 5

Stir in the ginger-garlic paste and sauté until the raw smell disappears, about 1 minute.

Step 6

Add the diced eggplant and turmeric powder. Mix well, cover, and cook for 5-7 minutes, stirring occasionally, until the eggplant softens.

Step 7

Add the chopped tomato and cook for another 2-3 minutes until the tomatoes turn mushy.

Step 8

Sprinkle the Vangi Bhat masala and salt. Stir well to coat the vegetables evenly with the spices.

Step 9

Add 2 tablespoons of water to prevent the spices from sticking to the pan. Cook for another 2 minutes.

Step 10

Add the cauliflower rice to the pan. Mix well to combine with the spiced eggplant mixture.

Step 11

Cover and cook on low heat for 5-7 minutes, stirring occasionally, until the cauliflower rice is tender but not mushy.

Step 12

Turn off the heat. Garnish with fresh coriander leaves and roasted peanuts, if using.

Step 13

Serve hot as a standalone dish or accompanied by a yogurt-based side.

Nutrition Facts

Serving size	(971.1g)

Amount per serving	% Daily Value*
Calories	625.5

Total Fat 38.1g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2568.2mg	0%
Total Carbohydrate 65.2g	0%
Dietary Fiber 24.2g	0%
Total Sugars 29.5g
Protein 19.0g	0%

Vitamin D 0IU	0%
Calcium 209.2mg	0%
Iron 6.4mg	0%
Potassium 2219.1mg	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: 50.4%

Protein: 11.2%

Carbs: 38.4%