Today we are sharing with you an aromatic Indian inspired cauliflower rice that makes for a quick and healthy addition to your curries, buddha bowls or salads. In case you’ve never had cauliflower rice before, you’re in for a treat…
WHAT IS CAULIFLOWER RICE?
Cauliflower rice (also called “cauli ryce”) is simply cauliflower grated into the size of rice, using either a box grater or food processor. It makes for a healthy, low-carb, grain-free, less starchy replacement for rice. Although we are not against using unrefined whole grains such as brown rice, we do feel that switching things up and including more veggies in your diet is always a good idea. Cauliflower rice (especially the recipe listed below) tastes delicious and is great for weekly meal prep. Make up a batch and add it to your meals for a veggie boost all week long.
CAULIFLOWER OFFERS AN ARRAY OF HEALTH BENEFITS
Cauliflower belongs to the cancer-fighting cruciferous family of vegetables and is often overshadowed by its cousin broccoli. This is one vegetable that deserves a regular rotation in your diet, as it will provide your body with impressive amounts of vitamin C (providing 73% of your daily vitamin C needs in one cup!), vitamin k, beta-carotene, and much more while supporting healthy digestion and detoxification. As mentioned above cauliflower is also a known cancer fighter, thanks to its well-studied anti-inflammatory properties.
HOW TO MAKE CAULIFLOWER RICE
Super easy to make, and it takes less than 30 minutes. Just follow these steps:
- Remove the cauliflower florets from the head of cauliflower
- Grate the cauliflower florets using either the grater attachment on your food processor or a box grater
- Sauté 1/2 an onion with a little olive oil (or plain water) in a pan.
- Add the grated cauliflower to the pan and sauté for 5-7 minutes.
- Season with salt and pepper and serve or add some spices and herbs for an extra flavour boost.
HOW TO FREEZE CAULIFLOWER RICE
- To freeze: Once you’ve riced the cauliflower, divide the raw cauliflower rice into Non-Plastic, BPA free Freezer Bags or better yet our favourite Glass Storage Containers, write the amount and the date on the bag/container, and freeze for up to 6 months.
- To cook: Steam or saute the rice straight from the freezer as per the instructions below. You might need to cook the rice for an extra minute or two with the lid off at the end.
Cauliflower "Rice," Indian Style
- head of cauliflower washed
- 1 Tbs coconut oil or water, see notes
- 1/2 tsp mustard seeds
- 2 teaspoons ground turmeric
- 1/3 cup chopped pistachios
- 4 cardamom pods crushed
- 1/4 tsp chilli pepper flakes optional
- 1 lime juiced
- 1/4 cup cilantro chopped
- salt and pepper to taste
Wash the cauliflower thoroughly in cold water.
Slice the cauliflower head in half and use a knife to remove all the florets. Cut some of the larger florets into smaller pieces so they'll fit within the chute of your food processor.
Add the chopped pieces into a food processor equipped with either regular "S" blade or grater blade and process in bursts of a few seconds to grate. Depending on the size of your food processor, you may have to do this in 2-3 stages.
Heat the coconut oil/ or water in a large skillet over medium heat, when hot, add mustard seeds, mix for 1-2 min.
Add turmeric powder and mix again.
Add pistachios, crushed cardamon pods and a pinch of salt, mix it all.
Cook for 2-3 minutes, adding more water if needed.
Add the cauliflower rice to the pan and sauté for another 5-7 minutes. Turn the stove off.
Mix in lime juice and chopped cilantro leaves and chilli pepper flake.
Season with salt and pepper, garnish with some chopped nuts or seeds and serve immediately.
- Oil-free: Omit the mustard seeds and sauté the onion in broth and proceed.
- If you don't have whole cardamom pods, add a pinch of ground cardamom instead.
- If you don't have a food processor, chop the cauliflower into large pieces and grate it using a large grater.
MORE CAULIFLOWER RECIPES
If you try this recipe or create something new from it – let us know! Leave a comment, take a photo and don’t forget to tag your creations #activevegetarian on Instagram so we can see.
Dedicated to your health & wellbeing,