Skip to content


Bread  Indian  Breakfast  Lunch  Dinner  Continental  Snacks  Dessert  Dips  Salad  Italian  Greek  Mexican  Drinks  Curry  Paneer  Salads  Japanese 

Keto Upma

While original recipe uses semolina flour, replacing it with Almond flour works perfectly. The resulting dish is more filling than the one resulting from original recipe and thus creates twice the amount of servings.

#Indian   #Snacks   #Breakfast  

Table of Content

  • Key Stats

    20 minutes (Prep Time - 15 minutes), 4, Type: 🥬, Source: , Category: Indian, Net Carbs per serving: 16.1 , Total Net Carbs: 64.41

  • Ingredients

    1. Ghee:
    - 2 tbsp
    - 1 tbsp
    - 1 tbsp
2. Almond Flour: 1 cup
3. Peanuts: 2.5 tbsp
4. Cashew Nuts: 60 gms (8-10)
5. Extra Virgin Olive Oil: 2 tbsp
6. Mustard Seeds: 1/2 tsp
7. Cumin Seeds: 1/4 tsp
8. Chana Dal: 1/2 tsp
9. Urad Dal: 1 tbsp
10. Curry Leaves: 10 gms
11. Ginger: 1 inch (chopped)
12. Green Chillies: 30 gms (3 finely chopped)
13. Onion: 100 gms( 1 medium)
14. Pink Himalayan Salt: to taste 
15. Turmeric Powder: 1/2 tsp
16. Red Chilli Powder: 1/4 tsp (degi)
17. Tomato Puree: 1 cup
18. Erythritol: 1/2 tsp
19. Water: 3 cups
20. Tomatoes: 100 gms (2 medium chopped)
21. Lemon Juice: 1/2 tbsp
22. Fresh Coriander: 2 tbsp (chopped)
23. Fresh Mint Leaves: 2 tbsp (chopped)
24. Green Chilli: 10 gms(1 finely chopped)

  • Cookwares

    1. Small Bowl
    2. Bowl
    3. Hob
    4. Small Pan
    5. Deep Pan
    6. Lid
    7. Spatula

  • Steps

    • In a deep pan heat ghee (2 tbsp) and add almond flour (1 cup) and lightly roast it until dry on medium heat.
    • Transfer into a bowl and keep aside.
    • Add ghee (1 tbsp) in a small pan and add peanuts (2.5 tbsp) and fry them for 30 seconds.
    • Then add cashew nuts (60 gms (8-10)) and fry both until light brown.
    • Transfer into a small bowl and keep aside.
    • In the deep pan heat ghee (1 tbsp), extra virgin olive oil (2 tbsp).
    • Add mustard seeds (1/2 tsp), cumin seeds (1/4 tsp), chana dal (1/2 tsp), urad dal (1 tbsp), curry leaves (10 gms) and saute until light brown.
    • Now add ginger (1 inch (chopped)), green chillies (30 gms (3 finely chopped)), onion (100 gms( 1 medium)) and saute until translucent.
    • Then add Pink Himalayan Salt (to taste), turmeric powder (1/2 tsp), red chilli powder (1/4 tsp (degi)), tomato puree (1 cup) and saute for 2-3 minutes on medium heat.
    • Then add erythritol (1/2 tsp), water (3 cups), tomatoes (100 gms (2 medium chopped)), lemon juice (1/2 tbsp).
    • Mix everything properly then bring it to a boil.
    • Now add roasted almond flour from first step slowly so there are no lumps forming by stirring it continuously.
    • Next add fried nuts, mix them and sprinkle some water on top then cover with a lid and cook it for 2 minutes.
    • Remove the lid and switch off the hob.
    • Now add fresh coriander (2 tbsp (chopped)) and fresh mint leaves (2 tbsp (chopped)).
    • Finally add green chilli (10 gms(1 finely chopped)) and mix it using spatula.
    • Serve hot.

  • Process

    IN A DEEP PAN HEAT GHEE (2 TBSP) AND ADD ALMONDFLOUR (1 CUP) AND LIGHTLY ROAST IT UNTIL DRY ONMEDIUM HEAT.TRANSFER INTO A BOWL AND KEEP ASIDE.ADD GHEE (1 TBSP) IN A SMALL PAN AND ADD PEANUTS(2.5 TBSP) AND FRY THEM FOR 30 SECONDS.THEN ADD CASHEW NUTS (60 GMS (8-10)) AND FRY BOTHUNTIL LIGHT BROWN.TRANSFER INTO A SMALL BOWL AND KEEP ASIDE.IN THE DEEP PAN HEAT GHEE (1 TBSP), EXTRA VIRGINOLIVE OIL (2 TBSP).ADD MUSTARD SEEDS (1/2 TSP), CUMIN SEEDS (1/4TSP), CHANA DAL (1/2 TSP), URAD DAL (1 TBSP),CURRY LEAVES (10 GMS) AND SAUTE UNTIL LIGHT BROWN.NOW ADD GINGER (1 INCH (CHOPPED)), GREEN CHILLIES(30 GMS (3 FINELY CHOPPED)), ONION (100 GMS( 1MEDIUM)) AND SAUTE UNTIL TRANSLUCENT.THEN ADD PINK HIMALAYAN SALT (TO TASTE), TURMERICPOWDER (1/2 TSP), RED CHILLI POWDER (1/4 TSP(DEGI)), TOMATO PUREE (1 CUP) AND SAUTE FOR 2-3MINUTES ON MEDIUM HEAT.THEN ADD ERYTHRITOL (1/2 TSP), WATER (3 CUPS),TOMATOES (100 GMS (2 MEDIUM CHOPPED)), LEMON JUICE(1/2 TBSP).MIX EVERYTHING PROPERLY THEN BRING IT TO A BOIL.NOW ADD ROASTED ALMOND FLOUR FROM FIRST STEPSLOWLY SO THERE ARE NO LUMPS FORMING BY STIRRINGIT CONTINUOUSLY.NEXT ADD FRIED NUTS, MIX THEM AND SPRINKLE SOMEWATER ON TOP THEN COVER WITH A LID AND COOK IT FOR2 MINUTES.REMOVE THE LID AND SWITCH OFF THE HOB.NOW ADD FRESH CORIANDER (2 TBSP (CHOPPED)) ANDFRESH MINT LEAVES (2 TBSP (CHOPPED)).FINALLY ADD GREEN CHILLI (10 GMS(1 FINELYCHOPPED)) AND MIX IT USING SPATULA.SERVE HOT.

Nutritional Info

Calculated Net Carb Info (Total Net Carbs for entire dish: 64.41)
Ingredient Amount Recipe Unit Conversion Factor Amount used in Recipe(gms) Net_carb/100gms Source Calculated Net Carb in recipe
Ghee 2 TBSP 15.0 30.0 0.0 NCCDB 0.0
Ghee 1 TBSP 15.0 15.0 0.0 NCCDB 0.0
Ghee 1 TBSP 15.0 15.0 0.0 NCCDB 0.0
Almond Flour 1 CUP 240.0 240.0 6.9 LABEL 16.56
Peanuts 2.5 TBSP 15.0 37.5 13.0 LABEL 4.88
Cashew Nuts 60 GMS 1.0 60.0 18.0 LABEL 10.8
Extra Virgin Olive Oil 2 TBSP 15.0 30.0 0.0 NCCDB 0.0
Mustard Seeds 1/2 TSP 5.0 2.5 0.0 UKDB 0.0
Cumin Seeds 1/4 TSP 5.0 1.25 0.0 UKDB 0.0
Chana Dal 1/2 TSP 5.0 2.5 39.56 INDB 0.99
Urad Dal 1 TBSP 15.0 15.0 51.0 INDB 7.65
Curry Leaves 10 GMS 1.0 10.0 4.51 INDB 0.45
Ginger 1 INCH 6.0 6.0 8.1 UKDB 0.49
Green Chillies 30 GMS 1.0 30.0 0.7 UKDB 0.21
Onion 100 GMS 1.0 100.0 8.5 UKDB 8.5
Pink Himalayan Salt to taste 0.0 0.0 0.0 NCCDB 0.0
Turmeric Powder 1/2 TSP 5.0 2.5 0.0 UKDB 0.0
Red Chilli Powder 1/4 TSP 5.0 1.25 0.0 UKDB 0.0
Tomato Puree 1 CUP 240.0 240.0 4.2 LABEL 10.08
Erythritol 1/2 TSP 5.0 2.5 0.0 NCCDB 0.0
Water 3 CUPS 240.0 720.0 0.0 UKDB 0.0
Tomatoes 100 GMS 1.0 100.0 2.5 LABEL 2.5
Lemon Juice 1/2 TBSP 15.0 7.5 1.6 UKDB 0.12
Fresh Coriander 2 TBSP 15.0 30.0 1.2 UKDB 0.36
Fresh Mint Leaves 2 TBSP 15.0 30.0 2.5 LABEL 0.75
Green Chilli 10 GMS 1.0 10.0 0.7 UKDB 0.07
Grand Total - - - - - - 64.41
Recipe in Cooklang 
>> Serving Size: 4
>> Type: Vegetarian
>> Category: Indian
>> Cooking Time: 20 minutes (Prep Time - 15 minutes)
>> Source: https://ranveerbrar.com/recipes/masala-tomato-upma/
In a #deep pan{} heat @ghee{2%tbsp} and add @almond flour{1%cup} and lightly roast it until dry on medium heat.
Transfer into a #bowl{} and keep aside.
Add @ghee{1%tbsp} in a #small pan{} and add @peanuts{2.5%tbsp} and fry them for ~{30%seconds}.
Then add @cashew nuts{60%gms (8-10)} and fry both until light brown.
Transfer into a #small bowl{} and keep aside.
In the #deep pan{} heat @ghee{1%tbsp}, @extra virgin olive oil{2%tbsp}.
Add @mustard seeds{1/2%tsp}, @cumin seeds{1/4%tsp}, @chana dal{1/2%tsp}, @urad dal{1%tbsp}, @curry leaves{10%gms} and saute until light brown.
Now add @ginger{1%inch (chopped)}, @green chillies{30%gms (3 finely chopped)}, @onion{100%gms( 1 medium)} and saute until translucent.
Then add @Pink Himalayan Salt{to taste}, @turmeric powder{1/2%tsp}, @red chilli powder{1/4%tsp (degi)}, @tomato puree{1%cup} and saute for ~{2-3%minutes} on medium heat.
Then add @erythritol{1/2%tsp}, @water{3%cups}, @tomatoes{100%gms (2 medium chopped)}, @lemon juice{1/2%tbsp}. 
Mix everything properly then bring it to a boil.
Now add roasted almond flour from first step slowly so there are no lumps forming by stirring it continuously.
Next add fried nuts, mix them and sprinkle some water on top then cover with a #lid{} and cook it for ~{2%minutes}.
Remove the lid and switch off the #hob{}. 
Now add @fresh coriander{2%tbsp (chopped)} and @fresh mint leaves{2%tbsp (chopped)}.
Finally add @green chilli{10%gms(1 finely chopped)} and mix it using #spatula{}.
Serve hot.

Comments