Keto Varan Bhat
Dive into the comforting flavors of Maharashtrian cuisine with this Keto Varan Bhat recipe, a low-carb twist on a beloved traditional dish! This wholesome meal replaces the classic lentil-based varan with a light and flavorful yellow zucchini "dal," accompanied by tender cauliflower rice instead of regular rice. Infused with aromatic spices like cumin, turmeric, asafoetida, and curry leaves, and finished with a zesty squeeze of lemon, this keto-friendly alternative offers the perfect balance of hearty and healthy. Quick and easy to prepare, it’s an ideal meal for those following a ketogenic or gluten-free diet, providing all the comforting warmth of the original dish without the carbs. Garnish with fresh cilantro for a vibrant pop of flavor and enjoy a guilt-free treat that beautifully combines tradition with modern dietary needs.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 2 small Yellow zucchini
- 2 tablespoons Ghee (or coconut oil for a dairy-free option)
- 1 teaspoon Cumin seeds
- 0.5 teaspoons Turmeric powder
- 1 pinch Asafoetida (hing, optional)
- 6 leaves Curry leaves
- 1 small, finely chopped Green chili
- 2 cloves, minced Garlic
- 1 teaspoon (to taste) Salt
- 2 tablespoons, finely chopped Coriander leaves (cilantro)
- 1 cup Water
- 2 teaspoons Lemon juice
Instructions
Begin by preparing the cauliflower rice. Remove the leaves and core of the cauliflower, and break it into florets. Use a food processor to pulse the florets into rice-sized granules. Set aside.
Peel and chop the yellow zucchinis into small cubes, roughly resembling the size of lentils. Heat 1 tablespoon of ghee in a skillet over medium heat.
Add cumin seeds to the skillet and let them sizzle for about 30 seconds. Stir in the turmeric powder, asafoetida, curry leaves, and green chili. Sauté for about 1 minute.
Add the chopped yellow zucchini to the skillet, followed by 1 cup of water and salt. Stir well, cover, and let it simmer for about 8-10 minutes, or until the zucchini softens.
Mash the cooked zucchini slightly with the back of a spoon to create a thick, dal-like consistency. Adjust salt as needed and cook for an additional 2 minutes.
In a separate skillet, heat the remaining 1 tablespoon of ghee over medium heat. Add the minced garlic and sauté until golden brown. Pour this garlic tempering over the mashed zucchini mixture and mix well.
In another pan, heat a dry skillet over medium-high heat. Add the prepared cauliflower rice and stir-fry it for 4-5 minutes until tender. Do not overcook; the rice should retain a slight bite.
Serve the keto-friendly varan (zucchini dal) over the cauliflower rice. Garnish with chopped coriander leaves and a squeeze of fresh lemon juice.
Nutrition Facts
Calories |
462 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 19.3 g | 97% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3088 mg | 134% | |
| Total Carbohydrate | 43.6 g | 16% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 19.9 g | ||
| Protein | 15.4 g | 31% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 246 mg | 19% | |
| Iron | 6.4 mg | 36% | |
| Potassium | 2678 mg | 57% | |
*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.
