Cauliflower Upma

Healthy Cauliflower Upma – 40% lower in carbs, 25% lower in calories and more nutrients than the traditional version, but same “Original Taste”!. We are replacing Suji with Cauliflower. Original upma recipe is not good for a person with diabetes. It is high in carbs and does not have much fiber. We had transformed it into this Healthy Cauliflower Upma – now higher in fiber and lower in carbs.

Serving Size: 1

       Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients

  1.  Cauliflower 100 grams
  2.  Peanuts 20 grams
  3. Onion 100 grams
  4.  Ginger Root 10 grams
  5.  Green chilli 10 grams
  6.  Ghee 20 grams
  7.  Mustard seeds,curry patta
  8.  Salt
Nutritions

                    

Total Calories: 366.2 calories
Protein: 8.7 grams
Fat: 30.3 grams
Carbohydrates: 19.9 grams
Net Carbs: 14.1 grams

Instructions

  1.  Take cauliflower florets and crush it in food processor.
  2.  Chop all the vegetables.
  3. Roasted peanuts, peel it and make it half.
  4. Take fry pan and take ghee in it and have to add mustard seeds,ginger, green chilli, curry patta, onion and peanuts .
  5.  After saute all this add cauliflower and saute it for 2-3 minutes.
  6.  Garnish with coriander and serve it     hot.

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