Cauliflower Pulao

Cauliflower Pulao is a flavorful and aromatic Indian dish made with grated cauliflower instead of rice, making it a perfect keto-friendly option. This dish is enriched with spices and vegetables, providing a satisfying and healthy meal.

Ingredients

• Cauliflower - 300 grams (grated)
• Ghee or Coconut Oil - 2 tablespoons
• Cumin Seeds - 1 teaspoon
• Mustard Seeds - 1 teaspoon
• Onion - 1 small (finely chopped)
• Ginger - 1 teaspoon (grated)
• Garlic - 2 cloves (minced)
• Green Chili - 1 (slit lengthwise)
• Mixed Vegetables (bell pepper, peas, beans) - 100 grams (chopped)
• Turmeric Powder - 1/2 teaspoon
• Garam Masala - 1 teaspoon
• Cilantro - 2 tablespoons (chopped, for garnish)
• Salt - to taste
• Water - 1/4 cup

Steps

1. Heat ghee or coconut oil in a large pan over medium heat.
2. Add cumin seeds and mustard seeds, and allow them to crackle.
3. Add the chopped onion, and sauté until translucent.
4. Stir in the grated ginger, minced garlic, and slit green chili; cook for another minute.
5. Add the mixed vegetables and sauté for about 3-4 minutes until they start to soften.
6. Add turmeric powder, garam masala, and salt; mix well.
7. Add the grated cauliflower and stir to combine with the spices and vegetables.
8. Pour in the water, cover the pan, and let it cook for about 5-7 minutes, stirring occasionally.
9. Once the cauliflower is tender and the water has evaporated, remove from heat.
10. Garnish with chopped cilantro and serve hot.

Nutrition

• Calories: 180
• Protein: 4 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 8 g
• Unsaturated Fat: 6 g
• Water: 0.06 L

Health Benefits

• Low in carbs, making it suitable for ketogenic diets.
• Rich in vitamins and minerals, promoting overall health.

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