Indian Keto Meal: Cauliflower Upma/ Palak Pachadi/ Chia Raita

Name: Indian Keto Meal: Cauliflower Upma/ Palak Pachadi/ Chia Raita
Total time: 1800 s
Yield: 1 serving
Cuisine: Indian
Ingredients: For Cauliflower Upma:; 100 gms Grated cauliflower; 1 cup hot water; 10 gms Peanuts; 10 gms Cashews; 20 gms Ghee; 1 tsp Mustard, chana daal, urad daal, hing, curry leaves; 30 gms Chopped onion; 2 each Green and red chillies; as per taste Chilli powder, salt, lemon juice; For Palak Paneer Pachadi:; 50 gms Washed and chopped spinach; 50 gms Grated paneer/cottage cheese; 1 tsp each Mustard seeds, cumin seeds, chopped garlic,; 2 Green chillies ,chopped; 1 tsp Ghee; as per need Salt, turmeric powder, cumin and coriander powder; 1 tablespoon Lemon juice; 1 tablespoon Grated coconut; For Chia seed Raita:; 1 tablespoon Chia seeds soaked overnight; 1/4 cup Heavy cream or Greek Yoghurt; as per taste Salt, chilli powder, turmeric powder, cumin powder; 1 tablespoon Lemon juice; As required Chopped coriander leaves to garnish

Vaishali Suhas @HealthisWealth

Bangalore , India

#keto
#cookpad
#cookpadindia
Indian Keto Meal:
Cauliflower Upma,
Palak Paneer Pachadi
Spiced chia seeds Raita
Nutritional content in the meal:
Fats: 130 gms , proteins :60 gms carbohydrates: 30 gms.
Here is a complete Indian Keto Meal with all the keto friendly ingredients . It's vegetarian, no sugar , complete with flavours of Indian spices and full of healthy vegetables. It has good amount of fats , moderate proteins and just enough carbs It is also rich in vitamins and minerals to fullfill the daily requirements. Enjoy this delicious Indian Keto Meal!

Vaishali Suhas @HealthisWealth

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Ingredients

30 minutes

1 serving

ForCauliflower Upma:
100 gmsGrated cauliflower
1 cuphot water
10 gmsPeanuts
10 gmsCashews
20 gmsGhee
1 tspMustard, chana daal, urad daal, hing, curry leaves
30 gmsChopped onion
2 eachGreen and red chillies
as per tasteChilli powder, salt, lemon juice
For Palak Paneer Pachadi:
50 gmsWashed and chopped spinach
50 gmsGrated paneer/cottage cheese
1 tsp eachMustard seeds, cumin seeds, chopped garlic,
2 Green chillies ,chopped
1 tspGhee
as per needSalt, turmeric powder, cumin and coriander powder
1 tablespoonLemon juice
1 tablespoonGrated coconut
ForChia seed Raita:
1 tablespoonChia seeds soaked overnight
1/4 cupHeavy cream or Greek Yoghurt
as per tasteSalt, chilli powder, turmeric powder, cumin powder
1 tablespoonLemon juice
As requiredChopped coriander leaves to garnish

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Steps

30 minutes

1

To make Cauliflower Upma/ Scrambled spiced Cauliflower: First, heat a kadhai/ pan. Add ghee and when it heats, add cumin seeds, urad daal, and chana daal and when they splutter, add onions and both the chilies. Stir well.
2

Saute' onions till soft. Then add curry leaves, hing/ asafoetida, cashews, peanuts, and stir and cook for 2 minutes. Then add grated cauliflower and mix well. Add 1 cup hot water, salt, chili powder, and mix well. Cover and cook till the water is absorbed and cauliflower is cooked completely.
3

Switch off the flame and add lemon juice, and serve hot garnished with coriander leaves. Cauliflower Upma is ready.
4

To make Palak Paneer Pachadi/ scramble: Heat an iron kadhai. Add mustard and cumin seeds, chopped garlic and cook Then add spinach, chilies, a pinch of salt, and cook on high heat for 1 minute.
5

Then add the grated paneer, spices and combine well. Cook for 2 minutes and switch off the flame. Add lemon juice and serve garnished with grated coconut. Palak paneer Pachadi is ready.
6

For Chia seeds Raita/ Dip: Combine chilled heavy cream/ Greek yogurt and soaked chia seeds in a bowl. Add the spices, salt as per taste. Then mix in lemon juice and mix gently. Garnish with chopped coriander and serve chilled. Chia Seeds Raita is ready.
7

Enjoy this delicious Indian Keto Meal!

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Vaishali Suhas @HealthisWealth

on February 02, 2021 16:17

Bangalore , India

Hello and welcome to my collection of healthy , tasty and easy recipes. I am Vaishali Suhas, from Nagpur, India. A Diet coach, Wellness and Nutrition Expert, and a Food Technologist. I am also a proud Cookpad author, Home chef, Baker and Vegetarian / Vegan recipe developer. Follow me on my page on Instagram@vaishubakesYouTube https://youtube.com/@NutritionwithVaishali?si=YorzPAvED9UV3VyZFacebook https://www.facebook.com/profile.php?id=100063908260991&mibextid=2JQ9oc