Keto Vegetable Upma

Keto Vegetable Upma is a low-carb twist on the traditional South Indian dish, made with a medley of fresh vegetables and almond flour instead of semolina. This colorful and flavorful dish is perfect for a healthy breakfast or light meal, providing nourishment without the carbs.

Ingredients

• Almond flour - 100 grams
• Cauliflower, grated - 100 grams
• Green bell pepper, finely chopped - 50 grams
• Carrot, finely chopped - 50 grams
• Green peas, fresh or frozen - 30 grams
• Coconut oil - 2 tablespoons
• Mustard seeds - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Ginger, grated - 1 teaspoon
• Green chili, finely chopped - 1 (optional)
• Curry leaves - 8-10 leaves
• Salt - to taste
• Water - 300 ml
• Fresh coriander leaves, chopped - for garnish

Steps

1. Heat coconut oil in a pan over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
2. Add grated ginger, green chili, and curry leaves. Sauté for about 1 minute until fragrant.
3. Add the chopped green bell pepper, carrot, and green peas. Cook for 5-7 minutes until the vegetables are tender.
4. Stir in the grated cauliflower and cook for another 3-4 minutes, mixing well with the vegetables.
5. Add the almond flour and mix thoroughly with the vegetables. Cook for 2-3 minutes until heated through.
6. Pour in the water and stir well. Bring to a simmer and cover the pan. Cook for about 10 minutes until the mixture thickens.
7. Season with salt to taste and remove from heat. Garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 250
• Protein: 8 g
• Carbs: 12 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 150 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 2 g
• Unsaturated Fat: 18 g
• Water: 0.3 L

Health Benefits

• Low in carbohydrates, making it suitable for a ketogenic diet.
• Rich in fiber from vegetables, promoting digestive health.

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