Low Carb Cauliflower and Broccoli Dahl
Indian food is one of my favorite regional styles of cooking and Dahl is a dish that I always enjoy whenever I eat curry. This recipe for Low Carb Cauliflower and Broccoli Dahl is absolutely delicious. Dahl is probably one of the foods I have been most tempted by while eating low carb. I have been trying to come up with a Dahl substitute as I eat Indian food quite a lot, and this recipe more than fills a traditional Dahl made with lentils, place.
A dish that goes hand in hand with Dahl is a Sri Lankan dish called Coconut Pol Sambol, which I highly recommend you make to go with this dish, or in fact, anytime you make any type of curry. I cannot stress this enough but you have to try these dishes together. I would happily sit down to a bowl of Dahl served simply with Pol Sambol on top for dinner and be extremely satisfied.
You could omit the sunflower seeds from this dish, but I love both the flavor and the texture that they impart, plus the fact that they add a nutritional boost to the dish as well. I often buy bags of ready made cauliflower and broccoli rice from my local supermarket, and they are often what I use in this recipe, if I don’t make my own.
Note that the stem part of broccoli and cauliflower are ideal for this recipe, as you want something that keeps intact, whereas just using the florets would mean that if you cook this for a long time, you will end up with quite a mushy dish. If that is your preference then that is fine, but I like mine to be a little more textured so try to use a mix of stems and florets. The prepackaged bags that I buy from the supermarket (Coles in Australia) tend to have more stalk than florets in them and that is why I find them ideal for this dish.
This dish is perfect served with any type of Indian food and curry dishes. Try it with Coconut Fish Curry, Butter Chicken or Low Carb Lamb Yoghurt Curry, all of which are featured recipes on this site.
I hope you love this dish as much as I do.
Kxx
Prep Time: 10 minutes minutes
Cook Time: 30 minutes minutes
Total Time: 40 minutes minutes
Course: Lunch, Main Course, Side Dish
Cuisine: Gluten Free, Indian, Keto, LCHF, Low Carb, Sugar Free, Vegetarian
Servings: 8 serves
Ingredients
- 600 gms riced cauliflower and broccoli- note that using the stems in this dish is ideal as the Dahl will have a better texture
- 400 gms coconut cream unsweetened
- 1 cup water - plus additional water and/or coconut cream if you want to thin it down more
- 1/2 cup roughly chopped sunflower seeds
- 1/2 onion finely chopped
- 1 1/2 tablespoons minced garlic
- 1 tablespoon ghee or coconut oil
- 2 teaspoons crushed ginger
- 2 teaspoons cumin powder
- 1 cinnamon stick
- 1 teaspoon minced chilli
- 1 teaspoon cardamom ground
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon black pepper
- A pinch of ground cloves
- Salt and pepper to taste.
To Serve
- 1 teaspoon garam masala
- The juice of 1/2 lemon
Instructions
Cook the onion till soft in a tablespoon of ghee or coconut oil. Add the spices and cook off for a couple of minutes without burning or browning.
Add the riced cauliflower, broccoli and sunflower seeds and cook off in the spice mix for approximately 5 minutes taking care not to burn it.
Add the coconut cream and additional water to get desired consistency and simmer till tender, for approximately 30-45 minutes.
Just prior to serving, add 1 teaspoon of Garam Masala and the juice of 1/2 a lemon (or to your taste) to serve.
Nutritional Information
Serving: 1serve | Calories: 155kcal | Carbohydrates: 10g | Protein: 9g | Fat: 9g | Fiber: 8g
Note that we calculate our own nutritional values so they may not be precise. Calculate your own if desired.Carb values exclude sugar alcohols such as Erythritol, as they generally have no impact on blood sugar levels. 50% of the carbs from Xylitol is added to nutritional values. This is consistent with industry practice.
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FAQs
Masoor dal: This dal is also relatively low in carbs and high in protein, making it a good option for a keto diet. Urad dal: While this dal is slightly higher in carbs than moong and masoor dal, it is still a good option for a keto diet in moderation.
Which is better for keto cauliflower or broccoli? ›
But if you're on the keto diet, a very low-carb way of eating, cauliflower might be the smarter veg.
What are the best vegetables for keto diet? ›
You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.
Is Cucumber good for keto? ›
Cucumbers are made of 90% water and are almost calorie-free. One cup of cucumbers contains only 16 calories and 3 grams of net carbs, making it a sure fit for a keto plan.
Which dal has no carbs? ›
Low in Carbohydrates: Keto dal is prepared with split yellow lentils (moong dal), which are low in carbohydrates compared to other legumes. This makes it suitable for individuals following a ketogenic diet or those looking to control their carbohydrate intake.
Why is dal not allowed in Keto? ›
Due to their high carb content, legumes are generally avoided on a strict keto diet. In fact, 1 cup (180 grams) of cooked lentils provides 36 grams of carbs. Even when you subtract the 14 grams of fiber, it yields 22 grams of net carbs ( 7 ).
Can you eat too much broccoli on keto? ›
Yes, broccoli is keto-friendly! It is low in carbohydrates and high in fiber, making it an excellent choice for those following a ketogenic lifestyle. One cup of cooked broccoli contains only 3 grams of net carbs, which is well within the daily limit for those on a keto diet.
Can I eat a whole cauliflower on keto? ›
Whole roasted cauliflower is a delicious, Whole30-friendly, keto, and vegan side dish!
Can I eat unlimited cauliflower Keto? ›
The Harvard School of Public Health recommends that people eat no more than 50 grams of carbohydrates per day while on a keto diet. You can eat up to 900 grams of cauliflower per day when on a ketogenic diet because 100 grams of it only contains 5 grams of carbohydrates.
What are the top 5 keto foods? ›
This will help ensure you eat a balanced diet and meet your nutrient needs.
- Salmon. Whether wild or farm-raised, salmon is rich in fat, making it an essential ketogenic diet staple. ...
- Eggs. This affordable protein and fat source is highly versatile. ...
- Cauliflower. ...
- Greens. ...
- Avocado. ...
- Nuts. ...
- Olive oil. ...
- Zucchini.
These dressings could include: traditional vinaigrettes. creamy dressings, such as blue cheese, ranch, or thousand island. dressings that the manufacturers have specifically marketed as “keto” or “low carb”
Is peanut butter OK on keto? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Is pickles good for keto? ›
Pickles can be keto-friendly as long as they don't contain added sugar. In general, you should select dill or sour pickles but avoid sweet, candied, and bread and butter ones.
Can I eat tomatoes on keto? ›
Can you eat tomatoes on the keto diet? "Tomatoes are keto," says Abby Langer, R.D., author of Good Food, Bad Diet. "They're low in carbs, so they fit perfectly into keto." One whole medium tomato contains roughly 5 grams of carbohydrates, of which 1.5 grams are fiber and 3 grams are sugar.
Can you eat cabbage on keto? ›
Cabbage is delicious when stuffed into keto fajitas, used in soups, or made into coleslaw with a rich, creamy high-fat dressing that's keto-friendly. It has 2 grams of net carbs per cup shredded, so you can eat a lot in one sitting without falling out of ketosis, says Dixon.
Which dal is high in protein and low carb? ›
Split Bengal gram or chana dal is high in protein and fibre, and is a super ingredient that you should use in all of your recipes. It tastes amazing and has incalculable health benefits. You can get a good amount of protein, iron, calcium, and potassium from a cup of chana dal.
Which dal has more protein and less carbs? ›
Moong Dal
Moong dal, also known as green gram or mung bean, is an excellent source of plant-based protein. Moong dal is rich in protein, making it a valuable plant-based protein source. On average, 100 grams of cooked moong dal provides around 7-9 grams of protein.
Which pulses have lowest carbs? ›
Low Carb and High Protein Options
- Green beans: 4 grams of total carbs, 2 grams of net carbs per 1/2 cup cooked.
- Black soybeans: 8 grams of total carbs, 2 grams of net carbs per 1/2 cup cooked.
- Edamame (soybeans): 14 grams of total carbs, 8 grams of net carbs per 1/2 cup cooked.
High levels of fibres and carbohydrates found in masoor dal can benefit people in stabilising their blood sugar levels. Including lentils in the diet of the population with type 2 diabetes is recommended as it helps in the management of diabetes.
