Low Carb Cauliflower Pav Bhaji Recipe (Instant Pot or Stovetop)
This healthy, low carb recipe is a spin-off of classic pav bhaji featuring cauliflower in a richly spiced, buttery curry. And it takes less than 30 minutes to make in the Instant Pot!
Servings 8 people
Calories 276kcal
Equipment
Ingredients
- 2 tablespoons grass-fed clarified butter (ghee)
- 1 medium onion (diced)
- 5 large cloves garlic (crushed)
- 1 tablespoon freshly-grated ginger
- 1 tablespoon garam masala spice mix
- 3/4 teaspoon salt
- 1/2 teaspoon ground turmeric
- 1/2 teaspoon Kashmiri chilli powder
- 1/4 teaspoon ground fenugreek
- 1 3/4 pounds cauliflower (about 1 large head, chopped into florets)
- 1 cup water (or unsalted vegetable stock)
- 5 tablespoons tomato paste
- 2 tablespoons unsalted butter
- 1/4 cup frozen green peas (thawed; optional - leave out to lower the carbs even more)
- 1/2 tablespoon fresh lemon juice
For serving:
- 4 Buttered rolls (see Notes)
- Fresh cilantro leaves
- Minced red onion
- Fresh lemon or lime wedges
Instructions
- Sauté the aromatics to create base flavor. Turn the Instant Pot on, press “Sauté”, and wait 2 minutes for the pot to heat up. Add the ghee and onion and cook until translucent, about 2 to 3 minutes, stirring occasionally. Add the garlic, ginger, garam masala, salt, turmeric, chilli powder, and fenugreek, and cook 1 minute, stirring constantly. Press “Cancel” to stop sautéing.
- Pressure cook. Add the cauliflower, water, and tomato paste to the pot. Turn the pot on "Manual, High Pressure" for 2 minutes, and then do a quick release.
- Add the finishing touches. Stir in the butter, and once melted, stir in the peas and lemon juice.
- Enjoy. Transfer the curry to a serving dish and top with fresh cilantro leaves and minced red onion. Serve it along with buttered rolls and fresh lemon wedges to squeeze on top.
Notes
- Net Carbs: 10 grams per serving (each serving is 1/8 of the curry and 1/2 of a buttered low carb biscuit).
- Buttered Rolls: To keep the carbs low, I served this curry with my low carb cheddar bay biscuits recipe made with the following changes: 1) used almond meal instead of almond flour; 2) omitted the garlic powder, and 3) omitted the 2 ounces sharp yellow cheddar.
- Storage: Cool to room temperature and then store in an airtight container in the fridge for up to 5 days or in the freezer for up to 3 months.
- Sauté the aromatics to create base flavor. Heat a medium to large saucepan over medium heat. Add the ghee and onion and cook until translucent, about 5 minutes, stirring occasionally. Stir the garlic, ginger, garam masala, salt, turmeric, chilli powder, and fenugreek and cook 1 minute, stirring constantly. Set aside for now.
- Cook. Add the cauliflower, water, and tomato paste to the pot. Bring to a boil, and then cover the pot, turn the heat down to simmer, and cook until the cauliflower is tender, but not mushy, about 15 to 20 minutes. Stir in the sautéed aromatics.
- Add the finishing touches. Stir in the butter, and once melted, stir in the peas and lemon juice.
- Enjoy. Transfer the curry to a serving dish and top with fresh cilantro leaves and minced red onion. Serve it along with buttered rolls and fresh lemon wedges to squeeze on top.
Nutrition
Calories: 276kcal | Carbohydrates: 14g | Protein: 9g | Fat: 22g | Saturated Fat: 10g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 2g | Trans Fat: 0.1g | Cholesterol: 61mg | Sodium: 481mg | Potassium: 520mg | Fiber: 4g | Sugar: 5g | Vitamin A: 592IU | Vitamin C: 54mg | Calcium: 170mg | Iron: 2mg