Whole30 Masala Bhat
Elevate your Whole30 meal plan with this vibrant and wholesome Masala Bhat, a nutritious twist on the classic Indian rice dish. Packed with earthy spices like turmeric, garam masala, and cumin, this recipe swaps traditional rice for cauliflower rice, making it grain-free and perfect for Whole30 compliance. A medley of colorful veggies—carrots, green beans, baby potatoes, and green peas—offer hearty textures and bold flavors, while fresh ginger, garlic, and aromatic curry leaves create a mouthwatering base. This easy, one-skillet meal comes together in just under an hour and is finished with a zesty touch of lemon juice and cilantro, ensuring every bite is as refreshing as it is satisfying. Serve it warm as a standalone dish or pair it with your favorite Whole30-approved sides for a nourishing, spice-infused feast. Perfect for weeknight dinners or meal prep!
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Recipe Information
Ingredients
- 4 cups cauliflower rice
- 1 large carrot
- 1 cup green beans
- 8 small baby potatoes
- 1 cup green peas
- 2 tablespoons avocado oil
- 1 medium onion
- 1 inch fresh ginger
- 3 large garlic cloves
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 8 leaves curry leaves
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin powder
- 1 teaspoon garam masala
- 1 teaspoon salt
- 0.25 cup cilantro
- 1 small lemon
- 0.5 cup water
Instructions
Begin by washing and prepping all vegetables. Peel and dice the carrot. Trim and slice the green beans into 1-inch pieces. Quarter the baby potatoes. Finely chop the onion, peel and grate the ginger, and mince the garlic cloves.
Heat a large skillet over medium heat and add the avocado oil. Once hot, add the cumin seeds and mustard seeds. Sauté for 30 seconds until they start to sputter.
Add the curry leaves to the skillet and stir for another 20 seconds until fragrant.
Add the chopped onion to the skillet and sauté until translucent, about 5 minutes.
Stir in the ginger and garlic, cooking for another minute until aromatic.
Add the diced carrot, green beans, and quartered baby potatoes. Stir to combine and cook for 5 minutes, allowing the vegetables to start softening.
Mix in the turmeric, coriander powder, cumin powder, and garam masala. Stir well to coat the vegetables with the spices.
Add the cauliflower rice and green peas to the skillet. Pour in the water and salt, and mix everything thoroughly.
Cover the skillet and allow the mixture to cook for 10-15 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together.
Once done, stir in the chopped cilantro and squeeze the juice of half a lemon over the masala bhat. Mix well.
Taste and adjust seasoning if needed.
Serve warm, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
226 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.4 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 557 mg | 24% | |
| Total Carbohydrate | 34.9 g | 13% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 10.0 g | ||
| Protein | 8.4 g | 17% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 111 mg | 9% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 1067 mg | 23% | |
*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.
