Keto Pongal

Keto Pongal is a low-carb twist on the traditional South Indian dish, featuring protein-rich moong dal and cauliflower rice. This comforting and flavorful dish is perfect for those following a ketogenic diet, delivering all the warmth of Pongal without the carbs.

Ingredients

• Cauliflower - 300 grams, grated
• Moong dal (split yellow lentils) - 100 grams
• Ghee - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Ginger - 1 inch, grated
• Green chilies - 1, finely chopped
• Black pepper - 1/2 teaspoon
• Turmeric powder - 1/4 teaspoon
• Salt - to taste
• Curry leaves - 8-10 leaves
• Fresh coriander - 2 tablespoons, chopped (for garnish)

Steps

1. Rinse the moong dal under cold water until the water runs clear, then soak it in water for 15 minutes.
2. In a large pan, heat 1 tablespoon of ghee over medium heat. Add the mustard seeds and cumin seeds, allowing them to splutter.
3. Add the grated ginger, chopped green chilies, and curry leaves. Sauté for 1-2 minutes until fragrant.
4. Drain the soaked moong dal and add it to the pan, stirring well to coat with the spices. Sauté for another 2-3 minutes.
5. Add the grated cauliflower, turmeric powder, black pepper, and salt. Mix all the ingredients thoroughly.
6. Pour in 1 cup of water, bring to a boil, then reduce the heat to low. Cover the pan and let it simmer for 15-20 minutes, stirring occasionally, until the dal is cooked and the mixture is thickened.
7. Once cooked, add the remaining tablespoon of ghee and mix well. Garnish with fresh coriander before serving.

Nutrition

• Calories: 350
• Protein: 18 g
• Carbs: 15 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 24 g
• Saturated Fat: 14 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• Low in carbohydrates, making it suitable for ketogenic diets.
• Rich in protein and fiber, promoting satiety and aiding digestion.

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