Cauliflower Rice Upma

Cauliflower Rice Upma is a delicious and healthy Indian snack made with grated cauliflower instead of traditional semolina, infused with spices and vegetables. This low-carb dish is perfect for those looking for a nutritious and satisfying meal.

Ingredients

• Cauliflower - 300 grams (grated)
• Onion - 1 medium (finely chopped)
• Green chili - 1 (slit lengthwise)
• Ginger - 1 teaspoon (grated)
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Carrot - 1 small (finely chopped)
• Green peas - 1/4 cup
• Curry leaves - 8-10 leaves
• Coriander leaves - 2 tablespoons (chopped)
• Salt - to taste
• Oil - 2 tablespoons
• Lemon juice - 1 teaspoon

Steps

1. Heat oil in a pan over medium heat and add mustard seeds; let them splutter.
2. Add cumin seeds, curry leaves, and chopped onions; sauté until onions turn translucent.
3. Stir in the grated ginger and green chili; cook for another minute.
4. Add the chopped carrots and green peas; sauté for 3-4 minutes until slightly tender.
5. Sprinkle in the turmeric powder and salt; mix well.
6. Add the grated cauliflower and mix until all ingredients are well combined.
7. Cover the pan and cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender.
8. Remove from heat and add lemon juice and chopped coriander leaves; mix gently.
9. Serve hot as a snack or light meal.

Nutrition

• Calories: 120
• Protein: 5 g
• Carbs: 12 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.4 L

Health Benefits

• Low in carbohydrates, making it suitable for ketogenic and low-carb diets.
• Rich in fiber, which aids digestion and promotes a feeling of fullness.

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