Print

Low Carb Cauliflower Pav Bhaji Recipe (Instant Pot or Stovetop)

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

A rich and flavorful low-carb cauliflower pav bhaji made with aromatic Indian spices, buttery cauliflower, and optional green peas. This quick Instant Pot dish delivers classic pav bhaji flavor with fewer carbs.

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)
  • 1/2 tablespoon fresh lemon juice
  • 4 buttered rolls
  • Fresh cilantro leaves
  • Minced red onion
  • Fresh lemon or lime wedges

Instructions

  1. Turn the Instant Pot to Sauté and let it heat for 2 minutes. Add the ghee and onion and cook for 2 to 3 minutes, stirring occasionally, until translucent.
  2. Add the garlic, ginger, garam masala, salt, turmeric, Kashmiri chilli powder, and fenugreek. Cook for 1 minute, stirring constantly, then press Cancel.
  3. Add the cauliflower, water or vegetable stock, and tomato paste. Secure the lid and cook on Manual or High Pressure for 2 minutes, then carefully perform a quick pressure release.
  4. Stir in the butter until melted. Add the thawed green peas and lemon juice and stir until combined.
  5. Transfer the pav bhaji to a serving dish. Garnish with fresh cilantro and minced red onion, then serve with buttered rolls and fresh lemon or lime wedges.

Notes

  • Leave out the green peas to reduce the carbohydrate content further.
  • Unsalted vegetable stock can be used instead of water for additional flavor.
  • For a lower-carb serving option, omit the buttered rolls or substitute a low-carb bread or roll.
  • For stovetop preparation, cook the cauliflower mixture in a covered pot until very tender, adding additional water as needed, then mash to the desired consistency before adding the finishing ingredients.

Nutrition

Find it online: https://yumfamilyrecipes.com/low-carb-cauliflower-pav-bhaji-recipe-instant-pot-or-stovetop/