Keto Vegetable Pilau
Indulge in the vibrant flavors of this Keto Vegetable Pilau, a low-carb twist on the classic dish that’s both nourishing and satisfying. Featuring cauliflower rice as the base, this colorful creation is packed with wholesome, nutrient-rich vegetables like bell peppers, zucchini, mushrooms, and tomatoes, all infused with bold Indian spices like garam masala, turmeric, and ground coriander. The addition of coconut cream lends a subtle creaminess, while a garnish of fresh cilantro completes the dish with a refreshing finish. Perfect as a standalone meal or an elegant side dish, this keto-friendly recipe is ready in just 30 minutes, making it ideal for busy weeknight dinners. Enjoy this flavorful, guilt-free delight while staying true to your healthy eating goals!
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 2 tablespoons Olive oil
- 1 medium, finely chopped Onion
- 3 cloves, minced Garlic
- 1 tablespoon, minced Ginger
- 1 finely chopped (optional) Green chili
- 1 medium, diced Tomato
- 1 medium, diced Bell pepper
- 1 medium, diced Zucchini
- 1 cup, sliced Mushrooms
- 2 tablespoons Coconut cream
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 1 teaspoon Garam masala
- 1 teaspoon (or to taste) Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons, chopped Fresh cilantro
Instructions
Cut the cauliflower into florets and process them in a food processor until it resembles rice grains. Set aside.
Heat olive oil in a large frying pan or skillet over medium heat.
Add cumin seeds and let them sizzle for 30 seconds until fragrant.
Stir in the chopped onion and sauté for 2-3 minutes until translucent.
Add minced garlic, ginger, and green chili (if using). Cook for 1 minute until aromatic.
Stir in the diced tomato and cook for 2-3 minutes until softened.
Add turmeric powder, ground coriander, garam masala, salt, and black pepper. Mix well to coat the vegetables in the spices.
Add the diced bell pepper, zucchini, and sliced mushrooms. Stir and cook for 5 minutes until the vegetables are tender but still retain some crunch.
Fold in the cauliflower rice and cook for 4-5 minutes, stirring occasionally, until the cauliflower is tender and heated through.
Stir in the coconut cream and cook for another 2-3 minutes to enhance the flavors.
Taste and adjust seasoning as needed with more salt or pepper.
Garnish with chopped fresh cilantro before serving.
Nutrition Facts
Calories |
197 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.2 g | 12% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 840 mg | 37% | |
| Total Carbohydrate | 26.2 g | 10% | |
| Dietary Fiber | 7.9 g | 28% | |
| Total Sugars | 13.3 g | ||
| Protein | 7.1 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 1147 mg | 24% | |
*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.
