Keto Kari Chawal
Discover a bold and flavorful low-carb twist on a beloved Indian classic with Keto Kari Chawal! This vibrant recipe swaps traditional rice for tender cauliflower rice, keeping it keto-friendly while packing in plenty of nutrients. The creamy curry sauce, made with tangy Greek yogurt and aromatic spices like turmeric, cumin, and curry leaves, delivers all the comforting warmth of authentic kari chawal without the carbs. Easy to prepare in just under an hour, this dish is perfect for health-conscious foodies seeking a wholesome and satisfying meal. Garnished with fresh cilantro, Keto Kari Chawal is a guilt-free indulgence that's bursting with flavor and ideal for weeknight dinners or meal prep.
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Recipe Information
Ingredients
- 1 large head Cauliflower
- 1 cup Greek yogurt
- 2 tablespoons Chickpea flour (besan)
- 2 cups Water
- 1 inch piece Ginger
- 3 large Garlic cloves
- 1 small Green chili
- 1 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 10 leaves Curry leaves
- 2 tablespoons Cilantro
- 1 teaspoon Salt
- 2 tablespoons Olive oil
Instructions
Cut the cauliflower into small florets and pulse in a food processor until it resembles rice grains. Set aside.
In a medium mixing bowl, whisk together the Greek yogurt, chickpea flour, water, turmeric powder, red chili powder, and salt until smooth. This will be the base for the curry sauce.
Finely chop the ginger, garlic, and green chili.
Heat olive oil in a large pan over medium heat. Add cumin seeds and mustard seeds and let them crackle for about 30 seconds.
Add chopped ginger, garlic, green chili, and curry leaves to the pan. Sauté for about 2 minutes until fragrant.
Pour the yogurt mixture into the pan, stirring continuously to prevent curdling. Bring the mixture to a gentle simmer and cook for approximately 10 minutes, stirring occasionally.
While the sauce simmers, steam or microwave the riced cauliflower until tender, about 4-5 minutes. Be careful not to overcook as it can become mushy.
Once the curry has thickened slightly, adjust seasoning to taste with additional salt if necessary.
Serve the curry over the riced cauliflower and garnish with freshly chopped cilantro.
Enjoy your Keto Kari Chawal, a delicious low-carb twist on a classic dish!
Nutrition Facts
Calories |
772 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.0 g | 45% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 3700 mg | 161% | |
| Total Carbohydrate | 76.1 g | 28% | |
| Dietary Fiber | 22.6 g | 81% | |
| Total Sugars | 25.3 g | ||
| Protein | 39.5 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 506 mg | 39% | |
| Iron | 9.6 mg | 53% | |
| Potassium | 3303 mg | 70% | |
*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.
