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Home ยป Indian Roasted Vegetables

Indian Roasted Vegetables

By Kim Hardesty

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This vegetable dish is roasted in a flavorful Indian spiced tomato sauce. Low carb veggies make this the perfect replacement for aloo gobi and suitable for any ketogenic diet.

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Indian Roasted Vegetables: An easy side of cauliflower, green beans and mushrooms flavored with tomato and Indian spices. | low carb, gluten-free, dairy-free, paleo, whole 30

THIS POST INCLUDES AFFILIATE LINKS TO SHARE THE THINGS I LOVE.

Do any of you have a cookbook that you return to again and again? A cookbook that provides endless inspiration as well as fabulous recipes? I have one such book – Complete Indian published by Hamlin.

If you page through the book you will find handwritten notes on many of the pages – notes where I have tweaked ingredients to better suit our tastes and daily carb counts. Notes that have slowly multiplies over the years.

And sometimes in a fit of boredom or creativity, I can’t decide which, I take one of those recipes and turn it on its head as I did for an Indian Spiced Flank Steak or these Indian Roasted Vegetables.

Roasted Vegetable Masala: An easy side of cauliflower, green beans and mushrooms flavored with tomato and Indian spices. | low carb, gluten-free, dairy-free, paleo, whole 30

I admit to dropping the ball most nights with our vegetable sides. It’s common to see the same tired steamed vegetables accompanying our entries again and again. It’s partly due to lack of energy and enthusiasm on my part and often lack of organization. Oh, yeah, that’s a BIG one. But two things have inspired me recently to improve our weeknight-veggie-side-situation.

The first thing that has breathed new life into our sides is “sheet pan meals”, where everything cooks at once on a cookie sheet. The person who started the trend – genius! Since the cooking temperature for these babies is commonly 400-425F, we won’t be enjoying them too often when the weather turns hot.

The second thing that has inspired my cooking lately is Pinterest and the fact that more people are cooking from scratch, using healthy, whole food ingredients. And the pictures are amazing! I wonder if people will look back in 20 years and say, “Hey, remember when home cooks decided they were food experts and everyone was taking pictures of their food and starting food blogs?” Who knows, maybe it will still be a thing…

Roasted Vegetable Masala: An easy side of cauliflower, green beans and mushrooms flavored with tomato and Indian spices. | low carb, gluten-free, dairy-free, paleo, whole 30

Today I’m bringing you a healthy vegetable side with great international flavor – Roasted Indian Vegetables. The spice mixture is borrowed from a traditional Indian dish for Aloo Gobi, which is a wonderful side of cauliflower and potatoes. It’s sautรฉed in a pan and can be prepared wet or dry.

I absolutely adore aloo gobi. It’s one dish I always make room for on my plate when we go out to our local Indian Buffet.  (Okay, it’s a tiny portion, but I do partake of those potato carbs, take responsibility for them, and move on with my life!)

In the spirit of sharing one of my favorite dishes with you, I developed my own low carb recipe for Aloo Gobi with roasted mixed vegetables: cauliflower, green beans, and mushrooms. To keep the mixture moist in the oven, I used tomato puree as the flavor medium for the masala (a mixture of spices). Instead of standing in front of a hot stove, this healthy low carb vegetable dish cooks in the oven.

These low carb roasted vegetables are perfect for a simple side of chicken or fish, which can cook with the vegetables as a sheet pan meal or be cooked separately (grilled is perfect!). I have also enjoyed leftover roasted vegetables with my morning eggs! Yummy! But because the vegetables are so flavorful, it’s best to let them be the star. Serve with a dry Reisling if you desire.

These terrific Indian Roasted Vegetables are 6 net carbs per serving

Indian roasted vegetables in a Indian wok (kadai)

Indian Roasted Vegetables

An easy side of mixed vegetables roasted in a flavorful Indian spiced tomato sauce. Low carb veggies make this the perfect replacement for aloo gobi and suitable for any ketogenic diet.
5 from 10 votes
Print Pin Rate
Course: Side Dish
Cuisine: Indian
Keyword: indian roasted vegetables
Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Servings: 4
Calories: 105kcal
Author: lowcarbmaven.com

Ingredients

Vegetables

  • 8 ounces cauliflower (1/2 a medium – large head)
  • 6 ounces green beans, sliced
  • 4 ounces whole mushrooms, quartered

Masala

  • 1/2 cup tomato puree
  • 2 tablespoon olive oil, ghee, or melted butter
  • 2 teaspoons fresh ginger, minced
  • 1 clove garlic, minced
  • 1/2 teaspoon chile powder (pure ground chiles)
  • 1/4 teaspoon garam masala
  • 1/4 teaspoon tumeric
  • salt and pepper to taste

Garnish

  • sliced green onion
  • chopped cilantro
  • Siracha is wonderful on this! optional

Instructions

  • Preheat oven to 400F or toaster oven to 375F. Place rack to middle position Cover a sheet pan in foil for easy clean up.
  • Cut the vegetables. Mince the garlic and ginger.
  • Add the tomato puree, spices, minced garlic and ginger to a medium bowl, Stir in the liquid ghee or oil. Add the vegetables and stir to coat.
  • Spread the vegetables into one layer on the prepared sheet pan and season with salt and pepper.
  • Roast in the oven for 20 minutes or until the veggies are cooked to your liking.
  • Alternate Cooking Method: Add the oil to a non-stick frying pan over medium-high heat. When hot, add the vegetables, ginger & garlic, and stir. Saute until crisp tender. Turn the heat down to medium and add the tomato sauce and spices. Cook until the sauce reduces a bit and the vegetables are cooked. Season to taste with salt and pepper. Serve.

Notes

Nutrition Facts
Indian Roasted Vegetables
Amount Per Serving
Calories 105 Calories from Fat 63
% Daily Value*
Fat 7g11%
Carbohydrates 10g3%
Fiber 4g17%
Protein 3g6%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Calories: 105kcal | Carbohydrates: 10g | Protein: 3g | Fat: 7g | Fiber: 4g
These easy pan poached eggs are fantastic with roasted Indian vegetable and bacon! | low carb, Paleo, Whole 30, Keto, THM-s

Skillet poached Eggs with Indian Roasted Vegetables

About Kim Hardesty

Kim is a self taught cook with over 30 years experience in the kitchen. She develops and tests low carb and keto recipes in her California home. She began her low carb journey in 2009 and at the urging of friends, started blogging in 2014. Kim shares delicious low carb and keto recipes no one would believe are sugar-free. Her recipes are featured in newsstand publications and on sites all over the internet.

View all posts by Kim Hardesty | Website | Facebook | Instagram | Pinterest

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Filed Under: Cauliflower, Indian, Side Dishes, Vegetables, Vegetarian Tagged With: Paleo Option, Under 30 Minutes, Whole30 Option

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  1. Shelley Craughwell

    December 13, 2020 at 10:35 pm

    So yummy and filling!!! Thank you for a great gluten free, low carb recipe, will definitely be making again โ˜บ๏ธ

    Reply
  2. Nahendra

    October 26, 2020 at 8:38 am

    Very good information about low carb vegetables and I really like your way of explaining.

    Reply
  3. Diet With Keto

    October 2, 2020 at 3:33 am

    Wow nice Thanks for sharing.

    Reply
  4. Jess

    June 4, 2020 at 9:46 am

    Made this last night – loved it! Very light tasting. Used just a dash of chili powder, garlic powder, and ginger powder since we’re sensitive to those – other than that all ingredients the same. Paired with a lemony baked cod and some basic arepas instead of bread. A very strange multi-cultural combination but such a great summer meal. Thank you!

    Reply
    • Kim Hardesty

      June 4, 2020 at 10:22 am

      Jess, that sounds like a fantastic meal. Happy Summer! -Kim

      Reply
  5. Greg Thomas

    January 4, 2020 at 2:05 pm

    Started a keto diet 3 or 4 weeks back and was excited to find this roasted veg gem. Absolutely loved it and will be cooking it many times I can foresee.

    Reply
  6. Aditi Sattikar

    December 15, 2019 at 7:17 am

    I tried the minute i read …it turned out so tasty ! Thankyou for the recipe

    Reply
  7. Gerri

    June 2, 2019 at 9:00 pm

    Thank you! I adore Indian food & haven been missing it.

    Reply
  8. Kristi

    April 15, 2019 at 5:27 pm

    Delicious! I also added eggplant and onion to the recipe and loved it. Thank you for the recipe!

    Reply
  9. Carol

    February 3, 2019 at 4:46 pm

    OMG! Than k you! The whole family loved it!

    Reply
  10. Katie

    October 9, 2018 at 5:29 am

    Brilliant quick easy recipe that the whole family love . I serve it with riced broccoli, and wholemeal pitta bread . As in not a fan of mushrooms or cauliflower I swapped it out for carrots , red pepper and red onion. So tasty !

    Thank you!

    Reply
  11. Jason Zielonka (โ€œJayZโ€)

    May 30, 2018 at 7:05 pm

    Made a double recipe of the roast vegetable masala for a Memorial Day community pitch-in. Was a real hit … and thatโ€™s saying something in the Midwest, with its high-carb, meat-based tradition. Dish was empty by the end of the meal.

    I made two changes: I added a quarter sliced large yellow onion, simply because I felt it would add a unique caramelized flavor as well as an additional texture and I provided some sriracha for those who wanted to amp up the heat. Given the broad spectrum of people I knew I had to stay on the mild side for the base dish and give the Chile heads an option. Sriracha dmphasizes the garlic ginger and onion while adding fresh pepper and a little vinegar, a very complementary condiment.

    Definitely a success โ€” thank you for this great single tray dish … rating 5/5 …

    Reply
    • Kim

      May 30, 2018 at 8:53 pm

      Great Jason, I’m glad it was a hit. Nice call adding the yellow onion and I love adding Sriracha to it, too – especially if I serve with eggs. Thanks for taking the time to let me know how you made this recipe your own and how it was received. Have a wonderful week! -Kim

      Reply
  12. Barbara

    November 1, 2016 at 3:35 pm

    Mmmm, this sounds amazing….cant wait to give this a try!

    Reply
    • Kim

      November 1, 2016 at 4:35 pm

      Thanks, Barbara. I hope you like it. If you have any left over, try it with eggs and Siracha the next day. It’s so great. Have a wonderful week. -Kim

      Reply
  13. Agnes

    May 14, 2016 at 4:22 am

    Hi,
    could I substitute chile powder or just leave it out?
    Thanks!

    Reply
    • Kim

      May 14, 2016 at 8:05 am

      Sure, Agnes, you can sub chile powder. Commercial chile powder in the States has cumin, salt, sugar, and other spices in it. The pure ground dried chiles found in the Mexican section of American grocery stores is the best choice but not a deal breaker. I hope you enjoy the dish! Have a wonderful weekend. -Kim

      Reply
      • Agnes

        May 15, 2016 at 10:25 pm

        Thanks for your answer! Ok, then I try to add cumin, I have and love it.
        I really like your recipes! :)
        Have a nice week!

        Reply
        • Kim

          May 16, 2016 at 8:36 am

          Thank you Agnes. I am glad you like the recipes and that the cumin you subbed worked out for you. Have a nice week. -Kim

          Reply
  14. Amanda

    May 13, 2016 at 9:31 am

    I’ll bet this would also be great on the grill this summer.

    Reply
    • Kim

      May 13, 2016 at 10:14 am

      Amanda, I bet you are right. Just take care not to burn the tomato. Thanks for commenting and have a great weekend. -Kim

      Reply
  15. Kathy @ Beyond the Chicken Coop

    May 13, 2016 at 4:26 am

    I love reading cookbooks….even with the ease of the internet, I often find myself opening up a cookbook to browse the recipes. You can always tell a favorite cookbook because it just looks loved. This masala looks lovely. It would be a perfect side dish for just about any grilled meat.

    Reply
    • Kim

      May 13, 2016 at 6:23 am

      Yes, Kathy, I feel that books are friends and I have a warm affection for my favorites. Thank you for your kind comment. -Kim

      Reply

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