Cauliflower Upma|Keto Upma

Cauliflower Upma|Keto Upma is made with cauliflower rice and few vegetables which is delicious, low carb, gluten free, vegetarian keto breakfast dish that can be prepared under 30 minutes. 

Today i am sharing Keto version of upma made with cauliflower rice.As we all know cauliflower is a low-carb vegetable and go-to solution for vegetarian keto recipes.

This Healthy Cauliflower Upma is 40% lower in carbs, 25% lower in calories and more nutrients than the traditional semolina upma version.

I tried this upma a few days back for breakfast ,trust me the taste and texture is no less than traditional upma.

Everyone in my family loved it and if you love to eat vegetables, try this healthy cauliflower upma, which has only vegetables in it.

IS CAULIFLOWER UPMA KETO FRIENDLY?

Yes.You can just skip carrots and green peas in this Cauliflower upma recipe if you are on Keto Diet.

Other Keto Recipes from my blog are Broccoli Spinach Soup, Zucchini Sabzi, Lauki Ki Sabji|Bottle Gourd Curry, Keto Dosa|Almond Flour dosa, Cauliflower Fried Rice

WHAT IS UPMA?

Traditional Upma is a breakfast dish common in South India, Maharashtra, and Sri Lanka. Upma is a thick, porridge-like breakfast dish that is made from course semolina that has been dry-roasted.

THIS CAULIFLOWER UPMA

• is healthy and delicious
• is paleo, vegan, keto ,gluten-free and low carb
• requires just a few minutes of prep work and is cooked in less than 20 minutes
• Good lunch box and breakfast option

WHAT TO SERVE WITH CAULIFLOWER UPMA?

Cauliflower Upma can be served with yogurt or coconut chutney.If you dont prefer sides then it can be eaten as it is.

TRY OTHER CAULIFLOWER RECIPES

Cauliflower Manchurian

Cauliflower Fried Rice

Keto Poha/Cauliflower Poha

Cauliflower Potato Stir Fry

Cauliflower Soup

HOW TO MAKE CAULIFLOWER UPMA STEP BY STEP

How to Make Cauliflower Rice:

Firstly separate cauliflower into florets and stalks.Wash thoroughly.Mince or grate florets with the help of grater or food processor to resemble fine rice or semolina.

To Prepare Cauliflower Upma:

Heat 1 tbsp of coconut oil in a kadai. Add mustard seeds,let them splutter.Add urad dal and cashews and saute till they turn light brown in color.For Keto skip urad dal and cashews.

Add curry leaves, ginger ,green chilli and hing. Saute for another 30-40 seconds.

Next add the onions and cook till the onions become soft.

Then add the mix vegetables and cook for 2-3 minutes.Now add cauliflower rice ,salt ,mix well.

Cover with a lid and cook on medium low heat for 4 to 5 minutes.Stir in between and turn off the flame.

I have not added extra water in this recipe, if you like upma to be soft and porridge consistency add little water and cook.

Once the cauliflower is cooked, remove from heat and garnish with coriander, lime juice ,and grated coconut ,mix well and serve hot.

Cauliflower Upma is Ready & serve hot with greek yogurt or coconut chutney.

CHECKOUT MORE BREAKFAST RECIPES

• Restaurant Style Upma Recipe
• Karnataka Style Mandakki Usli
• Spicy Tawa Idli
• Cauliflower Poha
• Palak(Spinach Poori)
• Avarekalu Upma|Karnataka Style Avarekai Upittu
• Paneer Uttapam
• Hariyali Poha | Poha in Green Masala
• Veg mayonnaise sandwich

CAULIFLOWER UPMA|KETO UPMA RECIPE CARD

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Cauliflower Upma|Keto Upma

Cauliflower Upma|Keto Upma is made with cauliflower rice and few vegetables which is delicious, low carb, gluten free, vegetarian keto breakfast dish that can be prepared under 30 minutes.

5 from 1 vote

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Course: Breakfast, brunch

Cuisine: Indian, south indian

Keyword: cauliflower recipes, cauliflower upma, healthy, keto indian recipes, keto recipes, keto upma, low carb, under 30 minutes

Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

Servings: 2

Calories: 270kcal

Author: bhavana

Ingredients

Measuring cup used 1 cup = 250 ml

• 2 cups cauliflower rice
• 1 medium onion, finely chopped
• 1.5 cups mix vegetables (carrot, green beans ,green peas)
• 1 tablespoon coconut oil
• 1 teaspoon mustard seeds
• 1 stalk curry leaves
• 2 green chillies
• 1 teaspoon ginger ,minced
• a pinch of asafetida (hing)
• salt to taste
• 1 tablespoon lemon juice
• 1 tablespoon cilantro (coriander leaves) for garnish
• 1 tablespoon grated coconut (fresh or frozen)

Instructions

How to Make Cauliflower Rice

• Firstly separate cauliflower into florets and stalks.Wash thoroughly.Mince or grate florets with the help of grater or food processor to resemble fine rice or semolina.

To Prepare Upma

• Heat 1 tbsp of coconut oil in a kadai. Add mustard ,let the mustard splutter.
• Add curry leaves, ginger ,green chilli and hing. Saute for another 30-40 seconds.
• Next add the onions and cook till the onions become soft.
• Then add the mix vegetables and cook for 2-3 minutes.
• Now add cauliflower rice ,salt ,mix well and Cover with a lid and cook on medium low heat for 4 to 5 minutes.Stir in between and turn off the flame.
• Once the cauliflower is cooked, remove from heat and garnish with coriander, lime juice ,and grated coconut ,mix well and serve hot.
• Cauliflower Upma is Ready & serve hot with greek yogurt or coconut chutney.

Notes

1.You can add more vegetables of your choice.

2.You could also just buy cauliflower rice in the frozen section in Costco or Walmart and other supermarkets. I mostly prepare cauliflower rice at home an refrigerate for 2-3 days.

3.You can also add roasted peanuts.

4.You can also use ghee or olive oil instead of coconut oil for this recipe.

5.You can skip carrots and peas if you are on Keto Diet.

 

Note:Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 270kcal | Carbohydrates: 9g | Protein: 10g | Fat: 21.2g

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