Cauliflower Keto Diet / Gobi Keto Upma Recipe In Five Minutes

AuthorAnkita
RatingDifficultyBeginner

Plan your meal without compromising on the taste by making this nutritious Cauliflower Keto Upma and garnish it with some ghee and roasted peanuts. Relish hot along with a aromatic coffee and carry on your day's work with full energy. Grab a cucumber for a crunchy bite and start your routine with full zest...

Table Of Contents:

1. Cauliflower Keto Upma

2. What is a Ketogenic Diet

3. How Should We Take A Ketogenic Diet

4. Is Indian Food Suitable For Keto

5. Is Cauliflower Upma Ketogenic

6. Nutritional Value

7. Ingredients Needed To Make Cauliflower Keto Upma

8. Step wise Directions To Make Cauliflower Keto Upma

9. Make Ahead Tips And Tricks

10. Faqs

11. Nature Of Cauliflower Keto Upma

12. More Ways To Enjoy Cauliflower Keto Diet

13. A Simple Way To Treat Yourself

14. Other Recipes From Indianfoodsrecipes That You May Enjoy

 

The one fancy phrase that has been receiving a lot of limelight in the past few decades is "Ketogenic diet" which has a never ending fascination and draws everyone's attention. It is really worth giving a try and yields tremendous results if we follow it correctly. And before we start, we just need to know an overview of what a Ketogenic diet is all about.

What Is A Ketogenic Diet?

A Ketogenic diet is comprised of low carbs, high fat and moderate protein diet which actually supplies 25 -30% of calories from protein, 65-70% from fat and  just 4-5% from carbohydrates. It improves the metabolism and regulates blood sugar levels as it has a check on the intake of carbs.

How Should We Take A Ketogenic Diet?

A perfect ketogenic diet should always be prescribed by a professional dietician based upon your age, sex, body weight, BMI, physical activity and workout. He/She would formulate the diet chart according to your need and purpose of following the keto. He would give a timetable which will include the everyday diet chart, intervals, portions and the time duration to follow the keto diet.

Is Indian Food Suitable For Keto?

Indian foods are quite rich in nutrition and are certainly suitable for keto diet and as it is predominantly carbs based we may doubt whether it will work. Indian foods have abundant protein rich flours, vegetables and fats that can obviously be included in the keto diet. Moreover, the day today Indian staples can still help and it is not necessary to assume that we need to hunt for rich and fabulous stuff to adapt keto.

Is Cauliflower Upma Ketogenic?

Cauliflower strikes our mind first when we hear the word keto and lots of focus is being given for this lovely vegetable. Cauliflower Keto upma is one of the choicest keto dish that works wonders if taken in the right way. It is easily chosen as a substitute for rice and potatoes owing to its versatility. Made with just a few basic veggies like peas and carrots, this cauliflower keto upma makes your meal complete and makes you feel full for a longer time.

Cauliflower keto upma has very low carbs and has rich vitamin C, K and B6. It is also gluten free and a convenient choice for vegetarian keto diet. When accompanied by a suitable dip like fresh curd or coconut chutney, this cauliflower keto upma would satisfy your palates and  your fitness craving mind as well.

It is certainly a "must try" recipe for any person who loves to lose weight without losing the passion for food. See it by yourself by trying out this simple yet delicious recipe of "Cauliflower Keto Upma."

 

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Yields1 Serving
Prep Time5 minsCook Time10 minsTotal Time15 mins

Needed Ingredients To Prepare Cauliflower Keto Diet Upma:

Vegetables:

1. Cauliflower - A cup of grated cauliflower is the chief ingredient here.

2. Peas - Fresh peas is the second important vegetable for cauliflower keto.

3. Carrots- It makes a lovely combination when paired with the other two veggies.

4. Onion - It is the base for any upma.

5. Tomato- Both onion and tomato are twin veggies and always go together in most of the Indian recipes.

6. Green chili- A common spicy agent in most of the Indian dishes.

7. Ginger- Raw ginger always gives flavor to the whole dish and elevates it.

8. Garlic- A fantastic flavoring agent with medicinal properties usually added in many of the Indian dishes.

Ingredients To Saute:

1. Coconut Oil- It is the best oil to make any keto diet.

2. Cumin Seeds- Regular Indian condiment used to saute dishes.

3. Peppercorns- The spice that always pairs with cumin.

Garnishing Agent:

1. Coriander Leaves: One of the popular garnishing substance that would slick up any dish a notch higher.

 

Vegetables Needed
 1 Cup Of Grated Cauliflower
 ½ Cup Of Fresh Green Peas
 1 No Of Chopped Onion
 1 No Of Chopped Tomato
 1 No Of Chopped Carrot
 1 tsp Grated Ginger
 1 tsp MInced Garlic
 2 Nos Of Slit Green Chili
Ingredients To Saute
 1 tbsp Coconut Oil
 1 tsp Cumin Seeds
 ¼ tsp Black Peppercorns
Common Ingredients
 Required Amount Of Salt
 Required Amount Of Water
To Garnish
 3 Sprigs Of Fresh Coriander Leaves (finely chopped)

Step wise Instructions To Make Perfect Cauliflower Keto Upma:

Step 1: Temper:  Heat oil and temper the ingredients.

Step 2: Saute The Veggies: Add the vegetables one by one and saute with a little salt and steam in low flame.

Step 3: Garnish And Serve: Drizzle a little coriander leaves and serve hot.

 

Step 1: Temper The Ingredients
1

Heat a saucepan and set the flame in medium mode. Toss in a tablespoon of coconut oil and add cumin seeds, peppercorns and green chili to it. When it splutters, add grated ginger and minced garlic to get it spicy. When it releases the aroma, add the onion and saute for a minute or two until it becomes translucent.

Step 2: Saute The Vegetables
2

Now plop in the tomatoes and stir in and when it gets mushy, gently squirt in the peas, carrots and the grated cauliflower one by one. Stir in gently for a minute and sprinkle the required salt. Splash in a little water and pop the lid on and lower the flame. Let it get steamed in and wait for a while.

3

Open the lid after three to five minutes approximately, and give a gentle stir. Sprinkle a few more drops of water if necessary and rustle up altogether. Let it get cooked in low flame for five more minutes with the lid on. When it is done finally and turns aromatic, just turn off the flame.

Step 3: Garnish The Cauliflower Keto Upma
4

Slick up the dish with some bits of lush green cilantro and serve hot.

Make Ahead Tips And Tricks:

  1. Choose fresh and firm cauliflower so that it is easy to grate it and fresh ones always tastes good and flavorful.
  2. Similarly, adding fresh peas spiffs up the whole dish rather than frozen peas.
  3. Apart from these basic veggies, you can also add vegetables like french beans, bell peppers and spring onion and even mushrooms.
  4. Just a few drops of water gives the required moisture to cook the veggies and popping the lid on helps here to retain it.
  5. Do the entire cooking in low flame to get it perfect and if you cook in high flame it may leave the veggies half cooked and dry.
  6. Parboiling the veggies (except cauliflower) for one or two minutes before adding it to the upma will help to get it done in a few minutes.

Faqs:

1. Can we add a little more water and make this cauliflower keto upma soft and mushy?

 Yes, you can cook that way. But it would not be that much appealing as that of the steam cooked crumbly keto cauliflower. But in case if you cook for babies or elders you can opt that method as it would be easy for them to munch and eat.

2. Is it a post work out diet?

Yes, absolutely it is one of the best dishes to take after a strenuous work out.

 Nature Of Cauliflower Keto Diet :

1. Looks like the regular Indian upma

2. Colorful and flavorful

3. Mildly spiced

4. Highly nutritious

5. Comfort food that can be taken at any part of the day

6. Easily digestible

More Ways To Enjoy:

It can be accompanied with

  1. crispy moong dal sprouts
  2. baked french beans
  3. radish salad
  4. garlic mushrooms
  5. scalloped cabbage

A Simple Way To Treat Yourself:

Relish this cauliflower keto diet after your yoga session or a gym work out. Sip in a glass of chilled orange juice in between and to make it all the more interesting, have one of the above mentioned pairings. Binge on some nuts to have a nutritional boost and take it slow. Do mindful eating and chew every bite intently and take time to complete the portion.

Other Recipes From Indianfoodsrecipes that You May Enjoy:

1. Idli Upma

2. Semiya Upma

3. Samba Rava Upma

4. Sabudana Kichadi

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients

Vegetables Needed
 1 Cup Of Grated Cauliflower
 ½ Cup Of Fresh Green Peas
 1 No Of Chopped Onion
 1 No Of Chopped Tomato
 1 No Of Chopped Carrot
 1 tsp Grated Ginger
 1 tsp MInced Garlic
 2 Nos Of Slit Green Chili
Ingredients To Saute
 1 tbsp Coconut Oil
 1 tsp Cumin Seeds
 ¼ tsp Black Peppercorns
Common Ingredients
 Required Amount Of Salt
 Required Amount Of Water
To Garnish
 3 Sprigs Of Fresh Coriander Leaves (finely chopped)

Directions

Step 1: Temper The Ingredients
1

Heat a saucepan and set the flame in medium mode. Toss in a tablespoon of coconut oil and add cumin seeds, peppercorns and green chili to it. When it splutters, add grated ginger and minced garlic to get it spicy. When it releases the aroma, add the onion and saute for a minute or two until it becomes translucent.

Step 2: Saute The Vegetables
2

Now plop in the tomatoes and stir in and when it gets mushy, gently squirt in the peas, carrots and the grated cauliflower one by one. Stir in gently for a minute and sprinkle the required salt. Splash in a little water and pop the lid on and lower the flame. Let it get steamed in and wait for a while.

3

Open the lid after three to five minutes approximately, and give a gentle stir. Sprinkle a few more drops of water if necessary and rustle up altogether. Let it get cooked in low flame for five more minutes with the lid on. When it is done finally and turns aromatic, just turn off the flame.

Step 3: Garnish The Cauliflower Keto Upma
4

Slick up the dish with some bits of lush green cilantro and serve hot.

Cauliflower Keto Diet / Gobi Keto Upma Recipe In Five Minutes

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