Indian · breakfast
Keto Poha with Cauliflower, Peanuts and Curry Leaves
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Keto (9 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
Contains: Milk, Peanut. Check labels on stock, sauces and spice mixes.
Cauliflower stands in for the flattened rice, so a serve has 9 g net carbs and 5 g fibre, and it is rich in vitamin C, folate and vitamin K.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Separate the cauliflower florets from the stalks and wash well. Rice the florets in a food processor (grater attachment) and cut the stalks into small cubes like potato. 0:55
- Boil the stalk cubes in salted water for 5–10 minutes until tender, then lift them out. 1:44
- Dry-roast the peanuts in a frying pan until golden and set aside. In the same pan heat the olive oil and butter. 2:05
- Add the mustard seeds; when they pop, add the curry leaves and onion with a pinch of salt. Stir in the turmeric, then the roasted peanuts and green chilli, and cook the spices for about a minute. 2:39
- Add the riced cauliflower, season with salt, add a splash of water, cover and cook 5–10 minutes until tender. 3:41
- Stir in the boiled stalk cubes and finish with fresh coriander and a big squeeze of lime juice. 4:15
Tip. The cook's written recipe uses 30 g peanuts; the video uses 20 g. Halve the onion to trim the carbs further. Vegan if you use oil instead of butter.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 16%
- Protein 11%
- Fat 73%
Fits keto: 9 g net carbs a serve, with 73% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High89%
80 mg a serve, mostly from cauliflower (90%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High30%
36 µg a serve, mostly from cauliflower (64%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High30%
121 µg a serve, mostly from cauliflower (70%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High22%
0.4 mg a serve, mostly from cauliflower (74%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E Source16%
2.4 mg a serve, mostly from olive oil (40%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source13%
630 mg a serve, mostly from cauliflower (72%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source12%
52 mg a serve, mostly from cauliflower (43%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Omega-3 Source12%
0.2 g a serve, mostly from cauliflower (32%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron Source11%
2 mg a serve, mostly from cauliflower (30%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 6
Zinc9%
1 mg a serve, mostly from cauliflower (45%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium9%
5.1 µg a serve, mostly from mustard seeds (62%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A6%
56 µg a serve, mostly from butter (85%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Calcium5%
63 mg a serve, mostly from cauliflower (52%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.1 µg a serve, mostly from butter (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B121%
0 µg a serve, mostly from butter (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.