Keto Channa Masala
Indulge in the bold flavors of this keto-friendly twist on the classic Indian favorite: Keto Channa Masala. Instead of chickpeas, tender cauliflower florets are the star of this low-carb creation, simmered in a rich, aromatic tomato base infused with cumin, garam masala, turmeric, and garlic. Balanced with creamy coconut milk and brightened with a splash of lemon juice, this satisfying dish is perfect for those following a ketogenic lifestyle. Ready in just 45 minutes, it’s a wholesome, gluten-free meal that pairs beautifully with keto-friendly flatbreads or cauliflower rice. Packed with vibrant spices and fresh cilantro, Keto Channa Masala is a flavorful and healthy alternative to the traditional recipe, all while keeping carbs in check.
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Recipe Information
Ingredients
- 500 g Cauliflower florets
- 2 tablespoons Olive oil
- 1 medium Onion
- 3 Garlic cloves
- 1 inch Ginger
- 200 ml Tomato puree
- 100 ml Coconut milk
- 1 teaspoon Cumin seeds
- 1 teaspoon Garlic powder
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 0.5 teaspoon Chili powder
- 0.5 teaspoon Salt
- 2 tablespoons Fresh cilantro
- 1 tablespoon Lemon juice
Instructions
Break down the cauliflower into bite-sized florets, wash and drain them well.
Finely chop the onion, and mince the garlic and ginger.
Heat the olive oil in a large pan over medium heat. Add the cumin seeds and allow them to splutter for about 30 seconds.
Add the chopped onions to the pan and sauté until they become soft and translucent, about 3-4 minutes.
Add the minced garlic and ginger and stir for another 2 minutes until fragrant.
Introduce the turmeric powder, ground coriander, garlic powder, garam masala, and chili powder to the pan. Stir them into the onion mixture taking care not to burn the spices.
Pour in the tomato puree and cook the mixture for about 5 minutes until it thickens and the oil begins to separate slightly from the tomatoes.
Add the cauliflower florets, season with salt, and stir well to coat them in the spice mixture.
Pour in the coconut milk, stir, and bring the mixture to a gentle simmer.
Cover the pan and cook on low heat for 15-18 minutes until the cauliflower becomes tender but remains firm.
Finally, stir in the lemon juice and freshly chopped cilantro leaves.
Serve hot, garnished with additional cilantro if desired, alongside keto-friendly flatbreads or cauliflower rice.
Nutrition Facts
Calories |
635 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1442 mg | 63% | |
| Total Carbohydrate | 82.6 g | 30% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 35.4 g | ||
| Protein | 18.4 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 260 mg | 20% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 3072 mg | 65% | |
*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.
