Whole30 Masala Bhat

Transform your weeknight dinner routine with this vibrant and flavor-packed Whole30 Masala Bhat, a deliciously wholesome twist on the classic Indian spiced rice dish. This vegetable-forward recipe swaps traditional rice for cauliflower rice, making it a nutrient-rich, grain-free option that's perfect for Whole30, keto, or low-carb diets. Aromatic spices like garam masala, turmeric, and cumin complement a beautiful medley of fresh vegetables—baby potatoes, green beans, carrots, and peas—sautéed in fragrant avocado oil with mustard seeds and curry leaves for an irresistible depth of flavor. Finished with a zesty squeeze of lemon and fresh cilantro, this quick and easy one-pan meal is as satisfying as it is healthy, taking just 50 minutes from start to finish. Ideal for meal prep or a comforting dinner, this satisfying dish proves that clean eating doesn’t have to sacrifice bold, exotic flavors.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 cups cauliflower rice
• 1 large carrot
• 1 cup green beans
• 8 small baby potatoes
• 1 cup green peas
• 2 tablespoons avocado oil
• 1 medium onion
• 1 inch fresh ginger
• 3 large garlic cloves
• 1 teaspoon cumin seeds
• 1 teaspoon mustard seeds
• 8 leaves curry leaves
• 0.5 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• 1 teaspoon garam masala
• 1 teaspoon salt
• 0.25 cup cilantro
• 1 small lemon
• 0.5 cup water

Directions

Step 1

Begin by washing and prepping all vegetables. Peel and dice the carrot. Trim and slice the green beans into 1-inch pieces. Quarter the baby potatoes. Finely chop the onion, peel and grate the ginger, and mince the garlic cloves.

Step 2

Heat a large skillet over medium heat and add the avocado oil. Once hot, add the cumin seeds and mustard seeds. Sauté for 30 seconds until they start to sputter.

Step 3

Add the curry leaves to the skillet and stir for another 20 seconds until fragrant.

Step 4

Add the chopped onion to the skillet and sauté until translucent, about 5 minutes.

Step 5

Stir in the ginger and garlic, cooking for another minute until aromatic.

Step 6

Add the diced carrot, green beans, and quartered baby potatoes. Stir to combine and cook for 5 minutes, allowing the vegetables to start softening.

Step 7

Mix in the turmeric, coriander powder, cumin powder, and garam masala. Stir well to coat the vegetables with the spices.

Step 8

Add the cauliflower rice and green peas to the skillet. Pour in the water and salt, and mix everything thoroughly.

Step 9

Cover the skillet and allow the mixture to cook for 10-15 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.

Step 10

Once done, stir in the chopped cilantro and squeeze the juice of half a lemon over the masala bhat. Mix well.

Step 11

Taste and adjust seasoning if needed.

Step 12

Serve warm, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	(1549.5g)

Amount per serving	% Daily Value*
Calories	995.5

Total Fat 32.1g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.5g
Cholesterol 0mg	0%
Sodium 2787.0mg	0%
Total Carbohydrate 160.6g	0%
Dietary Fiber 36.9g	0%
Total Sugars 36.9g
Protein 35.1g	0%

Vitamin D 0IU	0%
Calcium 449.8mg	0%
Iron 16.1mg	0%
Potassium 3920.7mg	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: 27.0%

Protein: 13.1%

Carbs: 59.9%