Get ready to revolutionize your meals with the ultimate list of 20 flavorful cauliflower rice recipes, all infused with the bold flavors of Indian cuisine! Cauliflower rice has become a staple in many health-conscious kitchens, and for good reason – it’s a low-carb, gluten-free, and extremely versatile alternative to traditional rice. In this article, we’ll take you on a culinary journey through the diverse regions of India, exploring a wide range of cauliflower rice recipes that are sure to delight your taste buds.
From spicy curries to fragrant pilafs, each recipe is carefully crafted to showcase the unique flavors and aromas of Indian spices. Whether you’re a seasoned cook or just starting out, these cauliflower rice dishes are easy to make and packed with nutritious ingredients. So go ahead, experiment with different combinations, and find your new favorite dish!
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Indian Spiced Cauliflower Rice with Peas and Carrots
Elevate your mealtime with this flavorful and nutritious cauliflower rice dish, infused with the warmth of Indian spices and the sweetness of peas and carrots.
Ingredients:
– 1 head of cauliflower
– 2 cups mixed peas (frozen or fresh)
– 2 medium-sized carrots, peeled and grated
– 1 tablespoon ghee or vegetable oil
– 1 small onion, finely chopped
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon turmeric powder
– Salt, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the ghee or oil in a large skillet over medium heat.
4. Add the chopped onion, cumin, coriander, turmeric, and salt. Cook for 1-2 minutes, until fragrant.
5. Add the processed cauliflower, peas, and grated carrots. Stir to combine.
6. Reduce heat to low and simmer for 5-7 minutes, or until the flavors have melded together and the vegetables are tender.
Cooking Time: 15-20 minutes
Gobi Pulao – Cauliflower Rice Pilaf
This Gobi Pulao recipe is a creative twist on traditional pilafs, substituting cauliflower “rice” for the usual grain. The result is a nutritious and flavorful dish that’s perfect for vegetarians and veggie enthusiasts.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of ghee or vegetable oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1 teaspoon of ground cumin
– 1/2 teaspoon of ground coriander
– Salt, to taste
– 1 cup of mixed vegetables (e.g., carrots, peas, corn)
– 2 tablespoons of lemon juice
– Fresh cilantro leaves, for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the ghee or oil in a large skillet over medium heat. Add the chopped onion and cook until translucent.
4. Add the minced garlic, cumin, coriander, and salt. Cook for 1 minute.
5. Add the cauliflower “rice” and mixed vegetables to the skillet. Stir well.
6. Cook for 10-12 minutes or until the cauliflower is tender.
7. Squeeze with lemon juice and garnish with cilantro leaves.
Cooking Time: 15-18 minutes
Cauliflower Rice Biryani with Fragrant Spices
This recipe is a creative twist on traditional biryani, using cauliflower rice instead of basmati rice. The result is a flavorful and nutritious dish that’s perfect for a weeknight dinner.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon turmeric powder
– 1/2 teaspoon red chili powder
– Salt, to taste
– 1 cup mixed spices (see notes)
– 2 cups water
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse cauliflower and remove leaves and stem. Pulse in a food processor until it resembles rice.
3. Heat oil in a large skillet over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
4. Add cumin, coriander, turmeric, and chili powder. Cook for 1 minute, stirring constantly.
5. Add cauliflower “rice” and mixed spices. Stir to combine.
6. Add water and bring to a boil. Reduce heat to low; cover and simmer for 20-25 minutes or until liquid is absorbed.
Cooking Time: 30-35 minutes
Kerala Style Cauliflower Rice with Coconut
This recipe is a creative twist on traditional cauliflower rice, infused with the flavors of Kerala cuisine. The combination of sautéed cauliflower, coconut milk, and aromatic spices creates a delicious and healthy side dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons ghee or oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon turmeric powder
– Salt, to taste
– 1 cup coconut milk
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
2. Heat ghee or oil in a large skillet over medium heat. Add chopped onion and sauté until translucent.
3. Add garlic, cumin, coriander, turmeric, and salt. Cook for 1 minute, stirring constantly.
4. Add the cauliflower florets and cook, stirring occasionally, until they start to soften (about 5 minutes).
5. Pour in coconut milk and stir well to combine. Simmer for an additional 2-3 minutes or until the cauliflower is tender.
6. Garnish with fresh cilantro leaves, if desired.
Cooking Time: 12-15 minutes
Cauliflower Rice Upma with Mustard Seeds and Curry Leaves
A twist on the traditional Indian upma, this cauliflower rice version is a nutritious and flavorful breakfast or snack option. The addition of mustard seeds and curry leaves gives it an aromatic and slightly spicy kick.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons vegetable oil
– 1 small onion, finely chopped
– 1/2 teaspoon mustard seeds
– 1/4 cup curry leaves
– Salt, to taste
– 2 cups water or vegetable broth
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse it in a food processor until it resembles rice.
2. Heat oil in a large skillet over medium heat. Add the chopped onion and cook until translucent.
3. Add the mustard seeds and curry leaves to the skillet. Cook for 1-2 minutes, until fragrant.
4. Add the cauliflower “rice” to the skillet, stirring well to combine with the onion mixture.
5. Pour in the water or broth and bring to a simmer. Cook for 5-7 minutes, or until the cauliflower is tender and the liquid has been absorbed.
6. Season with salt to taste.
Cooking Time: 15-20 minutes
Masala Cauliflower Rice with Turmeric and Cumin
This recipe transforms cauliflower into a flavorful and nutritious “rice” dish, infused with the warm aromas of turmeric and cumin. Perfect as a side or used as a base for various curries and stir-fries.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric powder
– Salt, to taste
– Fresh cilantro leaves, for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat olive oil in a large skillet over medium heat. Add chopped onion and cook until translucent, about 5 minutes.
5. Add cumin, turmeric, and salt. Cook for an additional minute, stirring constantly.
6. Add the processed cauliflower “rice” to the skillet. Stir well to combine with the spice mixture.
7. Cook for 5-7 minutes or until the cauliflower is tender but still slightly firm. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 15-20 minutes
Cauliflower Rice Khichdi with Moong Dal
A nutritious and flavorful twist on the classic Indian dish, this Cauliflower Rice Khichdi with Moong Dal is a great option for a quick and healthy meal.
Ingredients:
– 1 head of cauliflower
– 1 cup moong dal (split green gram)
– 2 cups water
– 1 tablespoon ghee or oil
– Salt, to taste
– Optional: spices like cumin seeds, coriander leaves, and chili peppers
Instructions:
1. Rinse the moong dal and soak it in water for at least 30 minutes. Drain and set aside.
2. Pulse the cauliflower florets in a food processor until they resemble rice.
3. Heat the ghee or oil in a large pan over medium heat. Add the cauliflower “rice” and cook, stirring occasionally, until it’s lightly browned (about 5-7 minutes).
4. Add the soaked moong dal, water, salt, and any desired spices to the pan. Stir well.
5. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes or until the dal is cooked and the liquid has been absorbed.
6. Serve hot and enjoy!
Cooking Time: 30-40 minutes
Spicy Cauliflower Rice with Green Chilies and Coriander
This flavorful and nutritious recipe combines the creamy texture of cauliflower rice with the bold flavors of green chilies, coriander, and a hint of spice. Perfect as a side dish or added to your favorite stir-fry or curry.
Ingredients:
– 1 head of cauliflower
– 2-3 green chilies, seeded and chopped
– 2 tablespoons olive oil
– 1 tablespoon ground cumin
– 1 teaspoon ground coriander
– Salt and pepper, to taste
– Optional: 1/4 cup chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem.
3. Cut into florets and pulse in a food processor until it resembles rice.
4. Heat olive oil in a large skillet over medium-high heat.
5. Add chopped green chilies, cumin, coriander, salt, and pepper. Cook for 1-2 minutes, until fragrant.
6. Add the cauliflower “rice” to the skillet and stir well to combine with the spice mixture.
7. Cook for an additional 3-4 minutes, or until the cauliflower is tender but still crisp.
8. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: Approximately 15-20 minutes
Cauliflower Rice Lemon Rice with Peanuts
This recipe transforms cauliflower into a delicious and healthy rice substitute, infused with the brightness of lemon and crunch of peanuts. Perfect as a side dish or base for your favorite stir-fries.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup chicken broth
– 1 tablespoon unsalted butter
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup chopped peanuts
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat olive oil in a large skillet over medium-high heat. Add the cauliflower “rice” and cook for 5-7 minutes, stirring occasionally.
5. In a small bowl, whisk together lemon juice, chicken broth, butter, salt, and pepper. Pour the mixture over the cauliflower “rice”.
6. Stir in chopped peanuts and serve hot.
Cooking Time: 15-20 minutes
Cauliflower Rice Jeera Rice with Ghee
Experience the warmth of Indian flavors with this flavorful and nutritious cauliflower rice dish, infused with jeera (cumin) and ghee (clarified butter).
Ingredients:
– 1 head of cauliflower
– 2 tablespoons ghee or unsalted butter
– 1 teaspoon ground cumin (jeera)
– Salt to taste
– Optional: chopped cilantro for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the ghee or butter in a large skillet over medium heat.
4. Add the cumin and cook for 1-2 minutes, stirring frequently, until fragrant.
5. Add the cauliflower “rice” to the skillet and stir to combine with the jeera mixture.
6. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender but still slightly crunchy.
7. Season with salt to taste.
Cooking Time: 15-20 minutes
Cauliflower Rice Pongal with Black Pepper and Cashews
A modern twist on the traditional South Indian dish, this Cauliflower Rice Pongal combines the creamy goodness of pongal with the nutty flavor of cashews and a hint of black pepper.
Ingredients:
– 1 head of cauliflower
– 2 cups water or vegetable broth
– 1/4 cup split red gram (or yellow moong dal)
– 1 tablespoon ghee or oil
– 1/4 teaspoon ground cumin
– Salt to taste
– 1/4 cup cashews, chopped
– 1/4 teaspoon freshly ground black pepper
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets and pulse in a food processor until it resembles rice.
2. Heat the ghee or oil in a large pan over medium heat. Add the cumin seeds and let them sizzle for a few seconds.
3. Add the processed cauliflower, split red gram, water or broth, salt, and cashews to the pan. Stir well to combine.
4. Bring the mixture to a boil, then reduce the heat to low and simmer for 15-20 minutes, stirring occasionally, until the mixture thickens.
5. Just before serving, add the freshly ground black pepper and stir well.
Cooking Time: 20 minutes
Cauliflower Rice Tamarind Rice (Puliyodarai)
Tamarind Cauliflower Rice (Puliyodarai): A flavorful South Indian dish that combines the crunch of cauliflower with the tanginess of tamarind, perfect for a quick and healthy meal.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1 teaspoon of tamarind paste
– 1 teaspoon of grated ginger
– Salt, to taste
– Chopped cilantro, for garnish (optional)
Instructions:
1. Rinse the cauliflower and pulse it in a food processor until it resembles rice.
2. Heat oil in a large skillet over medium heat. Add the chopped onion and sauté until translucent.
3. Add the minced garlic and cook for another minute.
4. Add the tamarind paste, grated ginger, and salt. Stir well to combine.
5. Add the cauliflower “rice” and stir-fry for about 5 minutes, or until it’s tender but still crisp.
6. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 15-20 minutes
Cauliflower Rice Tomato Rice with Fresh Herbs
Brighten up your mealtime with this flavorful and nutritious Cauliflower Rice dish, infused with the sweetness of tomatoes and the freshness of herbs.
Ingredients:
– 1 head of cauliflower
– 2 cups cherry tomatoes, halved
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh basil, chopped
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. In a food processor or blender, pulse the cauliflower until it resembles rice.
4. In a large skillet, heat the olive oil over medium-high heat. Add the cauliflower “rice” and cook for 5-7 minutes, stirring occasionally, until tender but not mushy.
5. Add the cherry tomatoes, parsley, and basil to the skillet. Cook for an additional 2-3 minutes, stirring frequently, until the tomatoes start to release their juices.
6. Season with salt and pepper to taste.
7. Serve hot, garnished with additional fresh herbs if desired.
Cooking Time: 15-20 minutes
Cauliflower Rice Coconut Rice with Tempered Mustard Seeds
Elevate your rice game with this flavorful and nutritious recipe that combines the creaminess of coconut milk, the subtle sweetness of cauliflower, and the nutty crunch of tempered mustard seeds.
Ingredients:
– 1 head of cauliflower
– 1 cup coconut milk
– 2 tablespoons olive oil
– 1 teaspoon ground cumin
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 2 tablespoons tempered mustard seeds (see notes)
– Fresh cilantro leaves for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. Rinse the cauliflower and remove the leaves, stem, and flowers. Pulse in a food processor until it resembles rice.
3. Heat the olive oil in a large skillet over medium heat. Add the cumin, salt, and pepper; cook for 1 minute.
4. Add the cauliflower “rice” to the skillet, stirring constantly. Cook for 5-7 minutes or until tender.
5. Stir in the coconut milk and tempered mustard seeds. Cook for an additional 2-3 minutes or until heated through.
6. Garnish with fresh cilantro leaves and serve.
Cooking Time: Approximately 15-20 minutes
Cauliflower Rice Methi Rice with Fenugreek Leaves
This flavorful and nutritious recipe combines the health benefits of cauliflower rice with the earthy taste of methi (fenugreek leaves). Perfect for a quick weeknight dinner or as a side dish for special occasions.
Ingredients:
– 1 head of cauliflower
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup fresh methi leaves (fenugreek)
– Salt, to taste
– Optional: ghee or butter for serving
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. Heat oil in a large skillet over medium heat. Add chopped onion and cook until translucent.
3. Add garlic, cauliflower “rice,” salt, and 1 cup water to the skillet. Stir well.
4. Bring the mixture to a boil, then reduce heat to low and simmer for 10-12 minutes or until the liquid is absorbed.
5. Meanwhile, chop the methi leaves into small pieces and add them to the skillet during the last minute of cooking.
6. Serve hot, garnished with optional ghee or butter.
Cooking Time: 15-17 minutes
Cauliflower Rice Spinach Rice with Garlic and Ginger
This flavorful recipe combines the creamy goodness of cauliflower rice with the nutritious boost of spinach, all tied together with aromatic garlic and ginger. Perfect for a quick and healthy meal or side dish.
Ingredients:
– 1 head of cauliflower
– 2 cups fresh spinach leaves
– 3 cloves of garlic, minced
– 1-inch piece of fresh ginger, grated
– 2 tablespoons olive oil
– Salt and pepper to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. Heat the olive oil in a large skillet over medium-high heat. Add the garlic and ginger; cook for 1-2 minutes, or until fragrant.
3. Add the spinach to the skillet and cook until wilted, about 2-3 minutes.
4. Add the cauliflower “rice” to the skillet and stir to combine with the spinach mixture. Cook for an additional 5-7 minutes, stirring occasionally, until the cauliflower is tender but still crisp.
5. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Cauliflower Rice Mushroom Rice with Garam Masala
This flavorful and nutritious dish combines the comfort of traditional rice with the creamy texture of cauliflower and the earthy taste of mushrooms, all infused with the warm and aromatic spices of garam masala.
Ingredients:
– 1 head of cauliflower
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 tablespoons vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon garam masala powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. In a large skillet, heat oil over medium-high heat. Add onion and cook until translucent.
5. Add mushrooms, cumin, garam masala, salt, and pepper. Cook until mushrooms release their liquid and start to brown.
6. Stir in the cauliflower “rice” and cook for an additional 2-3 minutes, until heated through.
7. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: Approximately 20-25 minutes
Cauliflower Rice Beetroot Rice with Yogurt
This recipe combines the flavors of roasted cauliflower and beetroot with creamy yogurt, perfect for a healthy and satisfying meal. This unique rice bowl is a great way to add some excitement to your usual rice routine.
Ingredients:
– 1 head of cauliflower
– 2 medium beetroot, peeled and chopped
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1 cup plain yogurt
– Optional: herbs like parsley or cilantro for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss cauliflower florets with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, until tender.
3. In a separate bowl, toss beetroot chunks with the remaining 1 tablespoon olive oil, salt, and pepper. Roast for 30-35 minutes, until tender.
4. Let both roasted vegetables cool slightly.
5. Mix cooked cauliflower and beetroot together in a bowl to create a “rice” consistency.
6. Serve the cauliflower-beetroot mixture over yogurt, garnished with herbs if desired.
Cooking Time: Approximately 45-50 minutes
Cauliflower Rice Mint Rice with Roasted Peanuts
A refreshing twist on traditional rice dishes, this recipe combines the nutty flavor of roasted peanuts with the cooling freshness of mint and the subtle sweetness of cauliflower “rice.”
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup chopped fresh mint leaves
– 1/2 cup cooked white rice (preferably day-old)
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 cup roasted peanuts, chopped
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut it into florets.
3. Pulse the cauliflower in a food processor until it resembles rice.
4. Heat the olive oil in a large skillet over medium-high heat. Add the cauliflower “rice” and cook, stirring occasionally, until tender, about 5 minutes.
5. Stir in mint leaves, cooked rice, salt, and pepper. Cook for an additional minute.
6. Transfer the mixture to a serving dish and top with roasted peanuts.
Cooking Time: 10-12 minutes
Cauliflower Rice Curd Rice with Tempered Mustard and Curry Leaves
This recipe is a creative twist on traditional curd rice, featuring cauliflower “rice” as a low-carb alternative. The tempered mustard adds a tangy and creamy flavor, while the curry leaves provide a fragrant aroma.
Ingredients:
– 1 head of cauliflower
– 2 cups cooked white rice
– 1 cup plain yogurt (curd)
– 1/4 cup tempered mustard (see note)
– 1 tablespoon ghee or oil
– 10-12 curry leaves
– Salt, to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
2. Heat ghee or oil in a pan over medium heat. Add the cauliflower “rice” and cook for 5-7 minutes, stirring occasionally, until tender.
3. Mix cooked rice with yogurt and tempered mustard. Season with salt to taste.
4. In a small pan, add curry leaves and temper with a pinch of salt and a few drops of oil over low heat. Once fragrant, add the mixture to the curd rice.
5. Combine everything together and serve warm or at room temperature.
Cooking Time: 20-25 minutes
Summary
Get ready to spice up your meals with these 20 flavorful cauliflower rice recipes, all inspired by Indian cuisine! From classic dishes like Gobi Pulao and Cauliflower Rice Biryani, to innovative twists like Spicy Cauliflower Rice and Cauliflower Rice Lemon Rice, there’s something for everyone. Each recipe is carefully crafted to bring out the best in cauliflower rice, with a range of spices, herbs, and other ingredients that will transport your taste buds to India. Whether you’re looking for comfort food, a quick weeknight dinner, or a show-stopping main course, this collection has got you covered.
