Muri Ghonto (Keto Modified with Cauliflower)
Spiced Fish Head Stir-fry with Cauliflower Florets
Yes, with a tweak: replace rice (the traditional carb in Muri Ghonto) with cauliflower florets. About 12g net carbs per serving, on the higher side for Bengali food, so watch the portion.
What it is
A savory and aromatic dish where the head of a large fish (like Rohu or Katla) is slow-cooked with a medley of spices, onions, tomatoes, and green chilies. Modified to include tender cauliflower florets instead of traditional rice, creating a rich, spiced stir-fry.
Key ingredients
Fish head, mustard oil, cauliflower florets, onions, ginger-garlic paste, green chilies, turmeric powder, cumin powder, coriander powder, red chili powder, garam masala, salt, bay leaf, cinnamon stick, cardamom, ghee (for tempering).
How to make it keto
Crucially, replace rice (the traditional carb in Muri Ghonto) with cauliflower florets. Ensure no potatoes or peas are added. Confirm no hidden sugars in the gravy.
Say this to the waiter (Bengali)
মুড়ি ঘণ্টোতে চালের বদলে ফুলকপি দিন, আলু বা মটর দেবেন না, আর ঝোলে চিনি ব্যবহার করবেন না।
For the Muri Ghonto, please use cauliflower instead of rice, no potatoes or peas, and no hidden sugars in the gravy.
Watch out for
Historically made with rice. Must ensure full substitution with cauliflower. Moderate carbs from onions and tomatoes. Potential for hidden sugars in restaurant preparations.
Macros are estimates for a typical serving and vary by restaurant. Confirm ingredients with staff, especially if you have allergies. Our ingredient lists are generated automatically and describe how a dish is typically made.
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