Quick and Easy Cauliflower Rice stir fry

Try this 20-minute fried cauliflower rice recipe that is high on taste and low on carbs and see how good you feel. Find out how to make cauliflower fried rice (with or without a food processor) that actually TASTES GOOD. The aromatic spices and coconut flavor make you forget you’re actually eating a stir-fried vegetable!

closeup view of cauliflower rice stir fry with cucumber raitha

Cooking with cauliflower rice is easier, quicker and healthier than white rice. The trick is to season it well with spices that make the cauliflower rice taste less “cauliflower-y” and more like rice. This recipe is a healthy take on Indian coconut rice, while curry powder is the additional ingredient here that does the trick. Even if you hate cauliflower, this low-carb cauliflower rice recipe is sure to surprise you.

This easy vegetarian, gluten-free, low-carb cauliflower ‘fried’ rice recipe (with 136 CALORIES) is an excellent option if you want to save yourself a few hundred calories and also get your recommended daily serving of vegetables in a delicious way. It just takes 20 minutes to prep AND cook.

Serve this cauliflower rice stir fry with creamy refreshing cucumber raita and a protein like oven baked tandoori chicken or easy baked chicken drumsticks or easy braised tofu for a vegetarian option and you get a yummy wholesome meal. SO EASY, SO HEALTHY and SO TASTY!

ingredients for fried cauliflower rice recipe

  • vegetables: a medium head cauliflower and boiled green peas
  • virgin coconut oil
  • seasoning: salt, pepper and curry powder (sambar powder).
  • whole spices: mustard seeds, dry red chilies, ginger.
  • nuts: roasted peanuts and cashews
  • desiccated coconut.

Can’t find desiccated coconut? Coconut chunks or flakes can be used: pulse a few times in the food processor until you get the grated consistency.

ingredients for cauliflower rice stir fry with cucumber raitha

how to make cauliflower rice

You can find the exact measurements and instructions in the printable recipe card at the end of this page.

Roughly chop the cauliflower head into florets and run through the food processor until the cauliflower bits resemble grains of rice. If you don’t own a food processor, the cauliflower can also be grated using a box grater. Stir-fry the cauliflower rice in coconut oil with salt and pepper.

How to season cauliflower rice

Heat coconut oil and stir-fry the nuts, peas, whole spices and curry powder for 5 minutes. Add the coconut and cauliflower rice and stir-fry for about 2 minutes. Serve hot!

closeup view of cauliflower rice stir fry with cucumber raitha

Cucumber raitha

The raitha with CREAMY YOGURT brings everything together in the cauliflower rice and is a perfect ‘jewel in the crown’.

Add finely diced cucumber, grated carrots and minced coriander leaves to plain UNSWEETENED YOGURT and season with salt, pepper and CUMIN powder. A refreshing yummy side for anything from biriyani to cauliflower rice. BTW, it tastes SO GOOD with tandoori chicken, too.

cauliflower rice stir fry with cucumber raitha

what else to serve with cauliflower rice stir fry

Any protein will go well with this recipe. Some of the great combos would be:

closeup view of cauliflower rice stir fry with cucumber raitha

Pro tips

  • The secret to making the cauliflower rice taste delicious lies in seasoning it twice: with salt and pepper when you cook the riced cauliflower, then again with curry powder (which is actually a bunch of spices, roasted and ground).
  • Cauliflower releases moisture when salt is added. You need to ensure that all of the moisture evaporates while the cauliflower gets cooked without getting soggy. This can be done by stir-frying at medium-high heat all the way from start to finish, while cooking and again while seasoning with the spices. This way you get perfectly cooked “grains”.

Want your cauliflower rice and protein in a single dish? You might want to try this cauliflower rice with masala chicken.

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– Sheeba.

closeup view of cauliflower rice stir fry with cucumber raitha

Cauliflower rice stir-fry

Try this fried cauliflower rice recipe that is high on taste and low on carbs and see how good you feel. Find out how to cook cauliflower rice that actually TASTES GOOD. The aromatic spices and coconut flavor make you forget you're actually eating a stir-fried vegetable!
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course dinner, LUNCH, Main Course, Side Dish
Cuisine Indian
Servings 4
Calories 136 kcal

Ingredients
  

for cauliflower rice stir fry

  • 1 cauliflower medium head
  • 1/4 cup green peas boiled
  • 1 tablespoon virgin coconut oil
  • 1 teaspoon mustard seeds
  • 2 dry red chilies halved
  • curry leaves a few
  • 1 teaspoon ginger minced
  • roasted peanuts a few
  • roasted cashews a few
  • 1 1/2 teaspoons curry powder
  • 1/2 cup desiccated coconut
  • salt and pepper to taste

for cucumber raita

  • 1 cup plain unsweetened yogurt – 1 cup
  • 1/2 cucumber finely diced
  • 1/2 carrot grated
  • 1/2 teaspoon pepper
  • 1 teaspoon cumin powder
  • sea salt or Himalayan black salt
  • coriander leaves a few for garnish

Instructions
 

Prepare the cauliflower rice

  • Wash and chop the cauliflower head into big chunks. Place the chunks in a food processor and pulse a few times until you get ‘grains’ that resemble rice.
  • Heat 1/2 tablespoon of coconut oil in a skillet or wok, add the ‘cauliflower rice’ with a dash of salt and pepper. Stir-fry for 5 to 10 minutes until the moisture evaporates. Transfer to a bowl.

Season the cauliflower rice

  • Heat the rest of the coconut oil in the same skillet and add mustard seeds. Once the mustard starts spluttering, add chilies, curry leaves, ginger, peas, cashews, peanuts and curry powder. Stir fry for 5 minutes.
  • Add desiccated coconut and cauliflower rice. Stir for 2 minutes and remove from heat. Serve with cucumber raita and tandoori chicken.

Cucumber raita

  • Mix all ingredients and serve with the fried cauliflower rice.

Video

Notes

  • If you don’t have a food processor, grate the cauliflower using a grater.
  • The key to getting the right consistency lies in stir-frying the cauliflower on medium-high heat until all the moisture evaporates and you get crisp “grains” of cauliflower that are cooked, yet firm.
  • The nuts used in this recipe are already roasted. If you’re using raw peanuts and cashews, ensure that they are roasted well before adding the cauliflower.
 
Quick and Easy Cauliflower Rice stir fry
Keyword cauliflower rice lunch ideas, cauliflower rice recipes vegetarian, cauliflower rice seasoning, cooking with cauliflower rice, fried cauliflower rice recipe, how to make cauliflower rice

Did you know these interesting facts about cauliflower?

  • Cauliflower is an excellent source of dietary fibers, vitamins C, K and vitamins of the B group and minerals such as manganese, potassium, and magnesium. Cauliflower has low caloric value and can be used as a substitute for rice and potato.
  • Cauliflower develops large and coarse leaves that are green in color. They grow in the form of a rosette.
  • Leaves surround stalk and ensure the development of white head. Without leaves, a bunch of inedible yellow flowers would appear.
  • The color of the head depends on the variety. The most common type of cauliflower is white, but it can be also purchased in green, purple, orange, brown and yellow color.
  • The green variety is known as broccoflower because it looks like broccoli.
  • One type of green cauliflower develops spiky instead of round curds. This variety of cauliflower is known as Romanesco broccoli.
  • Cauliflower belongs to the group of cruciferous vegetables. They are named that way because they have flowers that consist of four petals that grow in the shape of the Greek cross.
  • Cauliflower develops from seeds and tissue transplants.
  • Cauliflowers can be eaten raw, cooked or pickled.
  • Prolonged cooking destroys the majority of vitamins and it is associated with bad, sulfur-like smell of cauliflower. Cooking 30 or more minutes decreases health benefits of cauliflower by 75%.
  • Medical studies revealed that substances isolated from cauliflower can prevent the development of certain types of cancer.
  • China is the greatest manufacturer of cauliflowers in the world.

Source: http://www.softschools.com/facts/plants/cauliflower_facts/673/

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