Craving the rich, aromatic flavors of a classic Indian curry but short on time? Meet your new weeknight hero: Chanaflower Masala! This clever twist on the beloved Chana Masala swaps chickpeas for tender cauliflower, creating a wonderfully light, low-carb, and keto-friendly dish. Best of all, it comes together in just 20 minutes thanks to the magic of the Instant Pot. Get ready for a deeply satisfying meal that’s packed with flavor, not fuss.
Ingredients
• 2 cups / 300g chopped raw cauliflower
• 1 can (14.5 oz / 400g) chopped tomatoes, undrained
• 1 cup / 240ml water
• 1 medium onion, minced
• 4 tbsp / 28g chana masala spice mix
• 1 tbsp / 15ml vegetable or coconut oil
• Salt and freshly ground black pepper, to taste
Instructions
1. Directions
2. Set your Instant Pot to the ‘Sauté’ function. Add the oil and allow it to warm up.
3. Add the minced onion and cook for about 5 minutes, stirring occasionally, until it softens and becomes translucent.
4. Stir in the chana masala spice mix and cook for another 30-60 seconds until fragrant. This step is crucial for blooming the spices and deepening the flavor.
5. Pour in the water, chopped tomatoes (with their juice), and the chopped cauliflower. Season with a pinch of salt and pepper and stir everything together to combine.
6. Secure the lid, ensure the steam release valve is set to ‘Sealing,’ and select the ‘Stew’ or ‘Pressure Cook’ (High) function for 10 minutes.
7. Once the cooking cycle is complete, carefully perform a quick pressure release by moving the valve to ‘Venting.’
8. When the pin drops, open the lid and give the curry a good stir. Let it rest for a couple of minutes for the flavors to meld before serving.
Nutritional Information
• Nutrition Per Serving
• Calories: 100
• Total Fats: 5.5g
• Net Carbs: 10g
• Protein: 2g
• Fiber: 15g
Pro Tips
• For a richer, creamier curry, stir in ¼ cup of full-fat coconut milk after the pressure cooking is complete.
• To make this a more substantial meal, add a can of rinsed and drained chickpeas (chana) along with the cauliflower.
• Serve topped with a generous handful of fresh cilantro and a squeeze of lime juice to brighten the flavors.
• If you prefer a thicker gravy, mix 1 tablespoon of cornstarch with 2 tablespoons of cold water and stir it into the curry on ‘Sauté’ mode until it thickens.
FAQ
Q: Is this Chanaflower Masala keto-friendly
A: Yes, this recipe is specifically designed to be low-carb and keto-friendly. By using cauliflower instead of chickpeas, each serving contains only 10g of net carbs, making it a great option for a ketogenic diet.
Q: How can I make this curry creamier
A: For a richer, creamier texture, simply stir in ¼ cup of full-fat coconut milk after the pressure cooking cycle is complete and you have opened the lid. Stir until it’s well combined.
Q: Can I add chickpeas to this recipe
A: Absolutely. To make the meal more substantial and closer to a traditional chana masala, you can add one can of rinsed and drained chickpeas along with the cauliflower before pressure cooking.
Q: What if my curry is too thin
A: If you prefer a thicker gravy, you can easily thicken it after cooking. Make a slurry by mixing 1 tablespoon of cornstarch with 2 tablespoons of cold water. Set the Instant Pot to ‘Sauté’ mode and stir the slurry into the curry until it thickens to your liking.
