Coconut flavoured riced cauliflower

coconut flavored riced cauliflower in a white ceramic plate

The low-carb cauliflower ‘rice’ 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. What better way to enjoy this riced cauliflower than with the appetizing aroma of coconut oil, some nuts, peas, and coconut.

The curry powder gives this dish an inviting brown hue you can’t resist. Even if you hate the unpleasant smell you get while cooking cauliflower, this low-carb coconut flavored riced cauliflower is sure to surprise you.

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. 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 cauliflowers 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 which grow in the shape of 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.


Recipe for coconut flavored riced cauliflower


  • cauliflower – 1 medium head
  • green peas – 1/4 cup
  • virgin coconut oil – 1 tablespoon
  • mustard seeds – 1 teaspoon
  • raw peanuts – 10
  • raw cashews – 10
  • curry leaves – 1 sprig
  • chili pepper – 1, minced
  • ginger – minced, 1 teaspoon
  • curry powder – 1 teaspoon
  • grated coconut – 1/4 cup
  • salt and pepper to taste


  1. Boil the peas in water, drain and keep aside.
  2. Wash and chop the cauliflower head into big chunks.
  3. Place the chunks in a food processor and pulse until broken-down into rice size pieces.
  4. Heat half of the coconut oil in a skillet, add the ‘cauliflower rice’ with a dash of salt and pepper.
  5. Cook covered for 5 minutes, stirring once in between.
  6. Transfer the cauliflower to a bowl.
  7.  Heat the rest of the coconut oil in the same skillet and add mustard seeds.
  8. Once the mustard starts spluttering, add the peanuts and fry well.
  9. When the peanuts start browning, add cashews, chili, ginger and curry leaves.
  10. Stir for 5 minutes in medium heat, then add curry powder and stir for another 5 minutes.
  11. Add grated coconut, cooked peas, and cauliflower’, turn off the heat and mix well.
  12. Done! Your coconut flavoured cauliflower ‘rice’ is ready in a jiffy, while you’re saved from the calories and the trouble of cleaning the rice pot!
  13. For a balanced meal, you can pair this ‘coconut flavored cauliflower rice’ with protein-rich Boiled spinach with lentils or Bell pepper chutney with roasted lentils for a vegan meal or with Curried chicken meatballs or Pan seared salmon with mango-avocado salsa for meat-lovers.

Recipe Notes

  • Ensure that the peanuts are well-cooked and browned by stirring on medium flame. If in a hurry, you can use roasted peanuts.
  • The chili pepper can be skipped if you don’t want it spicy.

If you tried this recipe, please let me know in the comments section how you enjoyed it. I love to hear from you!

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