Manjula's Kitchen

Tag: Keto Friendly Meals

Exploring Keto Friendly Indian Vegetarian Meals: A Low-Carb Delight
Introduction
Following a ketogenic diet can be a rewarding journey towards better health, but it often requires finding suitable meal options that fit within the low-carb, high-fat framework. 

Indian cuisine, known for its rich flavors and diverse ingredients, offers a variety of keto friendly meals that are both delicious and nutritious. In this article, we will explore various keto friendly meals, share some easy keto friendly meals, and discuss the best meals for keto diet focusing on vegetarian options.
What Makes a Meal Keto Friendly?
A keto friendly meal typically includes high-fat, low-carb ingredients. The goal is to reduce carbohydrate intake to a minimum, allowing the body to enter a state of ketosis, where it burns fat for energy. 

Ingredients like almond flour, coconut flour, avocados, cheese, and leafy greens are staples in keto friendly meals. Let’s delve into some easy keto friendly meals and understand how they fit into a ketogenic diet.
Best Meals for Keto Diet
When it comes to the best meals for the keto diet, indian vegetarian recipes offer a plethora of choices that are both flavorful and satisfying. Here are some top keto friendly meals that you can enjoy:

Paneer Tikka: Paneer is a high-fat, low-carb cheese that is perfect for keto. Marinate it with spices and grill it for a delicious meal.
Keto-friendly Saag Paneer: This dish combines paneer with a creamy spinach base, providing a high-fat, low-carb meal. It’s a nice Indian main course meal that’s rich with flavor and full of nutrients. 
Avocado Salad: Avocados are rich in healthy fats and make for a great base for salads.
Keto-friendly Cauliflower Rice: Substitute regular rice with cauliflower rice, which is low in carbs and pairs well with various curries.
Keto-friendly Indian Dal: Use split green moong dal, which is lower in carbs, cooked with ghee and spices.

Easy Keto Friendly Meals
For those new to the ketogenic diet, starting with easy keto friendly meals can make the transition smoother. Here are some simple recipes that you can try:
1. Keto Paneer Tikka

Ingredients: Paneer, yogurt, spices, lemon juice.
Method: Marinate paneer cubes in yogurt and spices, grill until golden brown.

2. Avocado and Spinach Salad

Ingredients: Avocados, spinach, olive oil, lemon juice, salt.
Method: Toss all ingredients together for a quick and nutritious salad.

3. Cauliflower Rice Stir Fry

Ingredients: Cauliflower rice, mixed vegetables, soy sauce, olive oil.
Method: Stir fry cauliflower rice with vegetables and soy sauce.

4. Keto-friendly Dal

Ingredients: Split green moong dal, ghee, spices.
Method: Cook dal with ghee and spices until tender.

Keto Friendly Easy Meals
For busy days, having some keto-friendly easy meals in your repertoire can be a lifesaver. These meals are easy Indian recipes to prepare and require minimal ingredients:
1. Keto Paneer Bhurji

Ingredients: Paneer, butter, spices.
Method: mash paneer with butter and spices for a quick meal.

2. Cheese and Veggie Skewers

Ingredients: Cheese cubes, bell peppers, zucchini, olive oil.
Method: Skewer cheese and vegetables, grill until tender.

3. Keto-friendly Smoothie

Ingredients: Avocado, spinach, almond milk, chia seeds.
Method: Blend all ingredients for a nutritious smoothie.

4. Keto-friendly Chia Pudding

Ingredients: Chia seeds, coconut milk, vanilla extract.
Method: Mix ingredients and refrigerate overnight for a creamy pudding.

Frequently Asked Questions (FAQs)
What are keto friendly meals? 

Keto friendly meals are low in carbohydrates and high in fats. They include ingredients like almond flour, cheese, avocados, and leafy greens.

What are some easy keto friendly meals? 

Easy keto friendly meals include dishes like paneer tikka, avocado salad, cauliflower rice stir fry, and keto-friendly dal. These meals are simple to prepare and fit within the keto diet framework.

What are the best meals for the keto diet? 

The best meals for the keto diet are those that are low in carbs and high in fats. Examples include paneer tikka, saag paneer, avocado salad, and cauliflower rice.
More Keto Friendly Meal Ideas
Expanding on our list of keto friendly meals, here are additional options that you can try:

Keto-friendly Zucchini Boats: Hollow out zucchini and fill with cheese and vegetables for a delicious meal.
Keto-friendly Broccoli Cheese Soup: A creamy soup made with broccoli and cheese.
Keto-friendly Almond Flour Pancakes: Pancakes made with almond flour, and cream cheese.
Keto-friendly Stuffed Bell Peppers: Bell peppers stuffed with a mixture of cheese, vegetables, and spices.

Incorporating Keto Friendly Meals into Your Diet
Incorporating keto friendly meals into your diet can be a delightful way to enjoy delicious food while staying on track with your keto goals. Here are some tips to help you enjoy these meals:

Choose Quality Ingredients: Use high-quality ingredients like almond flour, cheese, and avocados to ensure the best taste and nutrition. 

Portion Control: Enjoying keto meals in moderation can help you stay on track with your dietary goals.

Experiment with Flavors: Don’t be afraid to try new flavors and combinations to keep your meals exciting. 

Stay Hydrated: Drinking enough water is important on a keto diet, especially when consuming high-fiber meals.
Conclusion
Embracing a keto lifestyle doesn’t mean you have to give up on delicious meals. With a variety of keto friendly meals available, you can enjoy the rich flavors of Indian cuisine while staying on track with your diet. 

Whether you’re looking for easy keto-friendly meals or the best meals for a keto diet, there are plenty of options to explore. Incorporate these meals into your diet and enjoy the journey to better health and wellness. 

For more recipes and inspiration, visit Manjula’s Kitchen and discover the world of keto-friendly Indian vegetarian cuisine.

  • Masala Bell Pepper Recipe

    Masala Bell Pepper Recipe

    Masala Bell Pepper

    Masala Bell Pepper (Capsicum)

    Bell pepper is also known as capsicum or shimla mirch. Masala bell pepper with great blend of spices, makes a very enjoyable side dish. This can complement any meal. Masala bell pepper can be served with roti, paratha or puries. I enjoy this with side of dal fry and plain rice.
    5 from 1 vote
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    Course vegan
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    • 3 medium Green bell pepper seeded and cubed in 1/2” pieces this will make about 3 cup cubed bell pepper (capsicum, shimla mirch)
    • 2 tbsp oil
    • 1/2 tbsp cumin seeds (jeera)
    • 1/8 tbsp asafetida (hing)
    • 1-1/2 tbsp coconut powder (gola)
    • 1-1/2 tbsp sesame Seed powder (til)
    • 2 tbsp teaspoons coriander powder (dhania)
    • 2 tbsp fennel seeds powder (saunf)
    • 1/2 tbsp Red Chili Powder (lal mirch)
    • 1/4 tbsp Turmeric Powder (haldi)
    • 3/4 tbsp salt
    • 1 tbsp sugar
    • 1/2 tbsp mango powder (amchoor)
    • 1 tbsp Lemon Juice

    Instructions
     

    • In a small bowl mix most of the spices, coconut powder, sesame powder, coriander powder, fennel seeds powder, red chili, turmeric, salt, and sugar. Set aside.
    • In a wide frying pan heat the oil moderately over medium high heat, add cumin seeds as seeds crack add asafetida. Add bell pepper mix well lower the heat to low medium. Cover the pan and let it cook for about 3 minutes.
    • Sprinkle the spice mix. Mix it well coating all the bell pepper. Let it cook about 3-4 minutes covered, do stir in between. Cook the bell peppers until they are tender but still little crisp.
    • Turn off the heat, add the mango powder and lemon juice mix well.
    • Masala bell pepper is ready.
    Tried this recipe?Let us know how it was!

     

  • Sorghum Dosa (Jowar)

    Sorghum Dosa (Jowar)

    A plate of crispy Sorghum Dosa served with spiced potato filling

    Sorghum Jowar Dosa

    Sorghum Jowar Dosa a tasty twist to Rava Dosa. Lately, I am trying gluten free recipes and exploring the grains I rarely used. Sorghum Dosa is one of those recipes. This is a good alternative to regular dosa it is quick and easy to make. Sorghum Dosa batter does not need to be fermented. Sorghum dosa also vegan and gluten free. It is crispy and has a lacy look like Rava Dosa. You can serve this with traditional Samber and coconut Chutney or serve for a snack with cilantro Chutney.This recipe will serve 3.
    4 from 1 vote
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    Servings 0

    Ingredients
      

    • ½ cup sorghum Jowar flour
    • ¼ cup rice flour Chawal ka atta
    • ½ tsp cumin seed jeera
    • ⅛ tsp asafetida hing
    • ¼ tsp salt
    • ⅛ tsp crushed black pepper
    • 1 Tbsp finely chopped cilantro hara dhania
    • 1 ½ cup water
    • 3 Tbsp of oil for cooking dosa

    Instructions
     

    • Mix all the dry ingredients together, sorghum flour ( Jowar), rice flour, cumin seeds, asafetida, salt, black pepper.
    • Add water slowly to make a thin batter and avoiding any lumps. Batter should have pouring consistency like buttermilk. Let the batter stand for about 30 minutes.
    • Before making dosa add cilantro. Mix it well.
    • Heat the skillet on medium high. To check if the skillet is ready sprinkle a few drops of water over the skillet water should sizzle. Wipe the skillet with few drops of oil.
    • Pour the batter with a ladle, keep the ladle about 4 inches high from the skillet in a circular motion starting from the center. Keep pouring the batter till it is the size you will like the dosa. Notes: dosa will no be perfectly round.
    • Do not try to spread the batter, Dosa should have holes like swiss cheese or have lacy look.
    • Drizzle 1 teaspoon of oil around dosa.
    • Cook Dosa over medium heat for about 2 minutes or until Dosa becomes golden brown. Turn the Dosa using spatula.
    • Let Dosa cook for about 1 minute from another side. Dosa will be golden brown on one side and light color on other side. Thin and crispy Sorghum Dosa is ready to serve.
    • Dosa has a look of Rava dosa but Sorghum Dosa is also gluten free and vegan.

    Notes

    Serving Suggestions
    Traditionally Rava Dosa is served with Sambar (lentil soup cooked with vegetables), and coconut chutney, or serve for snack with cilantro Chutney. I have the recipes for Sambar, Coconut Chutney, and Hari Cilantro Chutney on my web site.
    Tried this recipe?Let us know how it was!

    How to make Instant Sorghum Dosa by Manjula’s Kitchen

    Dosa is a popular south indian delicacy which looks like a crepe. It’s like a crisp and thin pancake made of rice and urad dal batter. Traditionally Dosa is served with sambar, aloo masala and coconut chutney. It is an Indian crepe made usually through rice batter, but here we have experimented and made many alternative dosa such as Oat Dosa, Besan Dosa, Rava Dosa, Sorghum Dosa. This preparation is using sorghum dosa and is a bread based breakfast recipe that is vegan. The preparation entails skillfully combining pan techniques and manual dexterity to achieve the perfect bread cooked on non-stick skillets.

    1. Mixing Dry Ingredients: Crafting the Base for Jowar Dosa

    Embark on the journey of creating an Instant Jowar Dosa by combining all the dry ingredients – sorghum flour (Jowar), rice flour, cumin seeds, asafetida, salt, and black pepper. This harmonious blend sets the foundation for a gluten-free and vegan dosa that promises a delightful culinary experience. Ensure the dry ingredients are well-integrated, setting the stage for the dosa batter.

    2. Creating the Dosa Batter: Achieving the Perfect Consistency

    Gradually add water to the dry mix, creating a thin batter with a pouring consistency akin to buttermilk. The key is to avoid any lumps, ensuring a smooth texture. Let the batter stand for approximately 30 minutes, allowing it to settle and develop optimal flavours. This patient step contributes to the success of your Jowar Dosa, enhancing its taste and texture.

    3. Adding Cilantro: Elevating the Flavor Profile of Jowar Dosa

    Before transforming the batter into dosas, introduce a burst of freshness by adding cilantro. This step not only enhances the flavor profile but also adds a visual appeal to your Jowar Dosa. Gently mix the cilantro into the batter, ensuring an even distribution of this aromatic herb.

    4. Pouring and Cooking Dosa: The Art of Creating Jowar Dosa

    Heat the skillet on medium-high, a crucial step before creating your Jowar Dosa. To test the skillet’s readiness, sprinkle a few drops of water – a sizzle should confirm its optimal temperature. Wipe the skillet with a few drops of oil, creating the perfect non-stick surface. With a ladle, pour the batter in a circular motion, starting from the centre, allowing the dosa to take shape naturally. Resist the urge to spread the batter, as Jowar Dosa is intended to have holes, resembling a swiss cheese or possessing a lacy appearance.

    5. Drizzling Oil and Flipping Dosa: Achieving the Perfect Golden Brown

    Enhance the crispiness and flavour by drizzling a teaspoon of oil around the dosa. Cook the Jowar Dosa over medium heat for about 2 minutes until it attains a golden brown hue. Using a spatula, gently flip the dosa, revealing a light colour on one side and the golden brown perfection on the other. This intricate dance of heat and ingredients results in a thin, crispy, and visually appealing Sorghum Dosa.

    6. Serving Your Gluten-Free Creation: Enjoying the Instant Jowar Dosa

    Your Instant Jowar Dosa, with its distinctive swiss cheese-like appearance, is now ready to grace your table. Savour the gluten-free and vegan goodness of this delectable creation. While reminiscent of Rava dosa in appearance, the uniqueness of Sorghum Dosa shines through. Thin, crispy, and utterly satisfying, this dosa promises a delightful culinary experience that caters to a diverse range of dietary preferences.

  • Stuffed Karela (Bitter Melon)

    Stuffed Karela (Bitter Melon)

    Stuffed Karela (Bitter Melon)

    Stuffed Karela (Bitter Melon)

    Stuffed karela makes a great side dish to any meal. Karelas have many health benefits including a home remedy for diabetes.
    5 from 3 votes
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    Prep Time 10 minutes
    Cook Time 20 minutes
    Marinating Time 1 hour
    Total Time 30 minutes
    Course Side Dish
    Cuisine Indian
    Servings 4 people

    Ingredients
      

    For the Marinate:

    • 4 karela bitter melon
    • 1 tbsp salt
    • 1 tbsp lemon juice

    For the Filling

    • 2 tbsp oil
    • 1 tsp cumin seeds jeera
    • 1/8 tsp asafetida hing
    • 2 tbsp besan gram flour
    • 1 tbsp coriander powder dhania
    • 1 tbso fennel seed powder saunf
    • 1-1/2 tsp salt
    • 1/2 tsp turmeric haldi
    • 1/2 tsp red chili powder
    • 1-1/2 tbsp mango powder amchoor

    For Cooking

    • 2 tbsp oil
    • 1/2 tsp salt
    • also need thread to wrap

    Instructions
     

    Preparing the Kerala

    • Wash karelas thoroughly and using a knife, scrape the skin. Set the scrapes aside.
    • Make a slit in the karelas length wise and remove the seeds. Add karelas and the skin scrapings to a bowl. Mix and sprinkle with salt and lemon juice. Let it marinate for at least an hour.
    • Squeeze the karelas to remove all the marinade. Wash karelas twice with hot water and then squeeze out all the water. Separate the scrapings from the whole karelas.

    Preparing the Filling:

    • Heat the oil in a saucepan. Test the heat by adding one cumin seed to the oil; if the seed cracks right away, the oil is ready. Add the cumin seeds and asafetida to the oil. After the cumin seeds crack, add the karela scrapings and stir fry for about 2 minutes.
    • Add gram flour (besan) and stir-fry for another minute.
    • Add all the remaining dry spices: coriander powder, fennel powder, turmeric, chili powder, and mango powder. Sauté for a minute and then turn off the heat.
    • Stuff the split karelas with this spice mixture (there should be some spice mix remaining, which will be used later). Tie the karelas with a thread so that the stuffing does not come out while cooking.

    Cooking the Stuffed karelas:

    • Add 2 tablespoons of oil in a sauce pan over medium heat. Spread the stuffed karelas in the pan and sprinkle with salt. Cover the pan and let it cook for about 2 minutes.
    • Turn the karelas over to the uncooked side and cook for about 1 minute. Repeat until all four sides of the karelas are cooked.
    • Sprinkle 2 tablespoons of water and the remaining spice mixture over the karelas. Cover the pan and let it cook for 2 more minutes.
    • Remove the lid to see if the karelas are tender. Gently turn them over a few more times, making sure they are covered with the spice mixture.

    Notes

    Notes
    Stuffed karela can be served hot or cold and can be refrigerated up to a week.
    Variations
    For a slightly sweeter taste add 2 tablespoons of sugar to the cooked spice filling, prior to stuffing the karela.
    I like to Serve Karela with Urad Dal Tadka, Mixed Dal, Dal Makhini and Rice
    Keyword Bitter Melon, Diabetic Friendly, Healthy Side Dish
    Tried this recipe?Let us know how it was!

  • Aloo Gobi | Potato & Cauliflower

    Aloo Gobi | Potato & Cauliflower

    Aloo Gobi

    Aloo Gobi – Potatoes With Cauliflower

    Aloo Gobi is a delicious main dish made with potatoes, cauliflower, and a great blend of spices. Aloo Gobi can be served with various breads, such as rotis, parathas, and puris.
    4.30 from 10 votes
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    Prep Time 10 minutes
    Cook Time 20 minutes
    Total Time 30 minutes
    Course Main Course
    Cuisine Indian
    Servings 2 people

    Ingredients
      

    • 2 cups cauliflower, cut into small florets
    • 2 medium potatoes, cubed into bite sized pieces
    • 1/2 inch shredded ginger
    • 3 tsp coriander powder dhania
    • 1/4 tsp turmeric haldi
    • 1/4 tsp red chili powder
    • 3 tbsp water
    • 3 tbsp oil
    • 1/8 tsp asafetida hing
    • 1/2 tsp cumin seeds jeera
    • 2 green chilies, sliced in long pieces
    • 2 bay leaves
    • 1 tsp salt
    • 1 tsp mango powder amchoor
    • 2 tbsp chopped cilantro hara dhania

    1/4 cup water use as needed

    Instructions
     

    • In a small bowl, mix the shredded ginger, coriander powder, cayenne pepper, turmeric, and 3 tablespoons of water to make a paste.
    • Heat the oil in a pan. Test the heat by adding one cumin seed to the oil; if seed crack right away oil is ready. Add hing and cumin seeds to the oil after seeds crack add the bay leaves and green chilies and stir for a few seconds.
    • Next, add the spice paste and stir for a minute until spices start leaving the oil.
    • Add cauliflower, potatoes, 2 tablespoons of water and salt. Mix well. Cover the pan and let it cook on medium heat for about 15 to 20 minutes until the vegetables are tender. Make sure to stir gently every 3 to 4 minutes.
    • Lastly, add the mango powder and fresh cilantro (green coriander). Mix everything and cover for a minute. Adjust the salt to your taste.

    Notes

    Variations:
    Add some green peas and/or sliced red bell peppers. The red bell peppers should be added at the end of the recipe as they cook quickly.
    Tips:
    Making a paste with the spices will prevent the spices from burning.
    Serve with Paratha, Puri 
    Tried this recipe?Let us know how it was!