When it comes to low-carb, gluten-free, and paleo-friendly alternatives to traditional rice, cauliflower is a popular choice. But why stop at just one way to prepare it? Cauliflower “rice” can be transformed into a variety of delicious and authentic Indian dishes with the right spices and seasonings. From classic biryanis to creamy curries, we’ve gathered 18 mouth-watering recipes that showcase the versatility of cauliflower rice in Indian cuisine.
In this article, we’ll take you on a culinary journey through the flavors and aromas of India, exploring the many ways to use cauliflower “rice” as a base for your favorite dishes. Whether you’re looking for vegetarian or vegan options, these recipes are sure to satisfy your cravings and inspire new creations in the kitchen.
Spicy Indian Cauliflower Rice with Peas
A flavorful and nutritious twist on traditional rice dishes, this Spicy Indian Cauliflower Rice with Peas is a perfect side dish for any meal. The combination of cauliflower, peas, and aromatic spices creates a deliciously spicy and savory flavor profile.
Ingredients:
– 1 head of cauliflower
– 1 cup fresh or frozen peas
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon garam masala
– Salt and pepper to taste
– 1-2 green chilies (optional), seeded and finely chopped
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
2. Heat oil in a large skillet over medium-high heat. Add onion, garlic, cumin, curry powder, garam masala, salt, and pepper. Cook until fragrant, 1-2 minutes.
3. Add cauliflower to the skillet and cook for 5-7 minutes or until slightly tender.
4. Stir in peas and cook until they’re bright green and tender, about 2-3 minutes.
5. If desired, add chopped green chilies and stir-fry for another minute.
6. Serve hot and enjoy!
Cooking Time: 15-20 minutes
Cauliflower Rice Biryani with Cashews
This flavorful and nutritious Indian-inspired dish is a game-changer for vegans and non-vegans alike. By substituting traditional rice with cauliflower “rice” and adding crunchy cashews, this biryani is a delicious twist on the classic.
Ingredients:
– 1 head of cauliflower
– 2 cups water or vegetable broth
– 1/4 cup cashews
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Pulse cauliflower florets in a food processor until they resemble rice.
2. Heat oil in a large skillet over medium-high heat. Add onion, garlic, cumin, and curry powder; cook until onion is translucent.
3. Add “rice” and 1 cup water or broth to the skillet. Cook for 5-7 minutes or until liquid is absorbed.
4. Stir in cashews and season with salt and pepper.
5. Serve hot, garnished with cilantro leaves if desired.
Cooking Time: 15-20 minutes
Turmeric Cauliflower Rice with Coconut Milk
Transform ordinary cauliflower into a flavorful and nutritious “rice” dish infused with the warmth of turmeric and creaminess of coconut milk.
Ingredients:
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 teaspoon ground turmeric
– 1/4 cup coconut milk
– Salt to taste
– Optional: chopped fresh cilantro or scallions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss cauliflower florets with olive oil, turmeric, and salt until evenly coated.
3. Spread on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
4. Let cool slightly, then blend in a food processor or blender into “rice” consistency.
5. In a medium saucepan, heat coconut milk over low heat.
6. Add the cauliflower “rice” to the coconut milk and stir until well combined.
7. Season with salt to taste.
8. Serve warm, garnished with chopped cilantro or scallions if desired.
Cooking Time: 35-40 minutes
Cauliflower Rice Pulao with Mixed Vegetables
This flavorful and nutritious pulao is a great way to enjoy the best of cauliflower and mixed vegetables, all wrapped up in a delicious rice dish. Perfect for a quick weeknight meal or a special occasion.
Ingredients:
– 1 head of cauliflower
– 2 cups water
– 1 tablespoon ghee or oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g. carrots, peas, corn)
– 1 teaspoon cumin seeds
– Salt, to taste
– Fresh cilantro, for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. Heat the ghee or oil in a large pan over medium heat. Add the chopped onion and cook until translucent.
3. Add the garlic, mixed vegetables, cumin seeds, and salt. Cook for 2-3 minutes, stirring occasionally.
4. Add the cauliflower “rice” to the pan, along with the water. Bring to a boil, then reduce heat and simmer for 10-12 minutes or until the liquid is absorbed.
5. Serve hot, garnished with fresh cilantro.
Cooking Time: 20-25 minutes
Indian Masala Cauliflower Rice with Cumin
This flavorful cauliflower rice dish combines the warm spices of Indian cuisine with the comfort of a creamy cumin sauce, perfect for a quick and delicious meal or side.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon garam masala powder
– 1/4 teaspoon turmeric
– Salt and pepper to taste
– 1 tablespoon plain Greek yogurt (optional)
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse the cauliflower and remove the leaves and stem. Cut into small florets.
3. Toss the cauliflower with olive oil, chopped onion, garlic, cumin, garam masala powder, turmeric, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
4. Remove from oven and let cool slightly.
5. Use a food processor or blender to pulse the roasted cauliflower into “rice” like consistency.
6. Serve hot with a dollop of Greek yogurt and garnish with cilantro leaves, if desired.
Cooking Time: 25-30 minutes
Cauliflower Rice Khichdi with Lentils
A nutritious and flavorful twist on traditional khichdi, this recipe combines the benefits of cauliflower rice with the protein-rich goodness of lentils. Perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 head of cauliflower
– 1 cup split red lentils (masoor dal)
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 teaspoon ground cumin
– Salt, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Pulse the cauliflower in a food processor until it resembles rice.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until translucent.
3. Add the cumin, cooked lentils, and 2 cups of water to the pot. Bring to a boil, then reduce the heat and simmer for 20-25 minutes or until the lentils are tender.
4. Stir in the cauliflower “rice” and season with salt to taste.
5. Serve hot, garnished with fresh cilantro leaves.
Cooking Time: 30-35 minutes
Cauliflower Rice with Curry Leaves and Mustard Seeds
This recipe transforms cauliflower into a delicious rice substitute, infused with the warm aromas of curry leaves and mustard seeds. Perfect as a side dish or used in place of traditional rice in your favorite recipes.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of oil (such as coconut or olive)
– 4-6 curry leaves
– 1 teaspoon of brown mustard seeds
– Salt, to taste
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
3. Heat oil in a large skillet over medium-high heat.
4. Add curry leaves and cook for 30 seconds, until fragrant.
5. Add the cauliflower “rice” to the skillet, stirring to combine with the curry leaves and oil.
6. Cook for 5-7 minutes, stirring frequently, until the cauliflower is tender and lightly browned.
7. Stir in mustard seeds and season with salt to taste.
Cooking Time: 15-20 minutes
Cauliflower Rice Upma with Carrots and Green Beans
This innovative recipe combines the benefits of cauliflower rice with the sweetness of carrots and crunch of green beans, all wrapped up in a flavorful Indian-inspired dish.
Ingredients:
– 1 head of cauliflower
– 2 medium carrots, peeled and grated
– 1 cup of fresh green beans, trimmed
– 2 tablespoons of ghee or oil
– 1 small onion, finely chopped
– 1 teaspoon of cumin seeds
– Salt to taste
– Optional: any desired spices (e.g., turmeric, coriander)
Instructions:
1. Preheat a non-stick pan with the ghee or oil over medium heat.
2. Add the chopped onion and sauté until translucent.
3. Add the grated carrots and cook for 2-3 minutes, stirring occasionally.
4. Add the cauliflower rice (grated or food-processed) and stir well to combine.
5. Cook for an additional 3-4 minutes, stirring frequently, until the mixture is tender and lightly browned.
6. Add the green beans and cumin seeds; stir-fry for another minute.
7. Season with salt and any desired spices.
8. Serve hot, garnished with chopped fresh cilantro or scallions (optional).
Cooking Time: 15-20 minutes
Cauliflower Rice with Tandoori Spices
Transform cauliflower into a flavorful rice substitute, infused with the warm and aromatic spices of tandoori cuisine.
Ingredients:
– 1 head of cauliflower
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp coriander powder
– 1/2 tsp garam masala powder
– 1/4 tsp cayenne pepper (optional)
– Salt, to taste
– Fresh cilantro leaves, for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Cut it into florets and pulse in a food processor until it resembles cooked rice.
3. Heat the olive oil in a large skillet over medium-high heat.
4. Add the cumin, coriander powder, garam masala powder, and cayenne pepper (if using). Cook for 1 minute, stirring constantly.
5. Add the cauliflower “rice” and cook for 5-7 minutes, stirring frequently, until it’s tender but still slightly crunchy.
6. Season with salt to taste.
7. Garnish with fresh cilantro leaves.
8. Serve hot, as a side dish or use as a base for other recipes.
Cooking Time: 15-20 minutes
Cauliflower Rice with Mint and Coriander Chutney
Transform cauliflower into a rice-like dish, paired with a zesty mint and coriander chutney for a flavorful and healthy side dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup fresh mint leaves
– 2 cloves garlic, minced
– 1 tablespoon freshly squeezed lime juice
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Coriander Chutney (recipe below)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem.
2. Pulse the florets in a food processor until they resemble rice.
3. Heat the olive oil in a large skillet over medium-high heat.
4. Add the processed cauliflower and cook, stirring occasionally, for 5-7 minutes or until tender.
5. Stir in mint leaves, garlic, lime juice, cumin, salt, and pepper.
Coriander Chutney:
– 1/2 cup fresh coriander leaves
– 1/4 cup green chili peppers, seeded and chopped
– 1/4 cup freshly squeezed lemon juice
– Salt to taste
Combine all chutney ingredients in a blender or food processor. Blend until smooth.
Cooking Time: 15-20 minutes
Cauliflower Rice with Paneer and Spinach
This recipe is a creative twist on traditional rice, using cauliflower to mimic the texture and flavor of grains. The addition of creamy paneer (Indian cheese) and nutritious spinach makes for a satisfying and healthy dish.
Ingredients:
– 1 head of cauliflower
– 1/2 cup paneer, crumbled
– 1 bunch of fresh spinach leaves
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– Salt, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°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 garlic and sauté for 1 minute.
5. Add the cauliflower “rice” to the skillet, along with the crumbled paneer and fresh spinach leaves. Cook for 3-4 minutes or until the spinach is wilted.
6. Season with salt to taste.
7. Serve hot, garnished with cilantro if desired.
Cooking Time: 15-20 minutes
Cauliflower Rice with Roasted Eggplant and Tamarind
Elevate your rice game with this flavorful and nutritious Cauliflower Rice dish, paired with the rich sweetness of roasted eggplant and a tangy kick from tamarind.
Ingredients:
– 1 head of cauliflower
– 2 medium eggplants
– 1/4 cup tamarind paste
– 2 tablespoons olive oil
– Salt and pepper to taste
– Optional: garlic powder, red pepper flakes for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the cauliflower into florets and pulse in a food processor until it resembles rice.
3. In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the cauliflower “rice” and cook for 5-7 minutes, stirring occasionally, until tender but still crisp.
4. Meanwhile, slice the eggplants into 1/2-inch thick rounds. Place on a baking sheet lined with parchment paper, drizzle with remaining 1 tablespoon of olive oil, and season with salt and pepper. Roast in the oven for 20-25 minutes, flipping halfway through, until tender and caramelized.
5. In a small bowl, whisk together tamarind paste and 2 tablespoons of water to create a glaze. Brush the eggplant slices with the glaze during the last 5 minutes of roasting.
6. Serve the cauliflower “rice” alongside the roasted eggplant and enjoy!
Cooking Time: Approximately 35-40 minutes.
Cauliflower Rice with Fenugreek and Garlic
Elevate your rice game with this innovative recipe that combines the creaminess of cauliflower with the earthy flavor of fenugreek. This dish is perfect for health-conscious individuals looking for a low-carb alternative to traditional rice.
Ingredients:
– 1 head of cauliflower
– 2 cloves of garlic, minced
– 1 tablespoon of olive oil
– 1 teaspoon of ground fenugreek
– Salt and pepper to taste
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 olive oil in a large skillet over medium heat.
4. Add the minced garlic and cook for 1 minute, until fragrant.
5. Add the processed cauliflower “rice” to the skillet, stirring to combine with the garlic and oil.
6. Sprinkle the ground fenugreek and season with salt and pepper to taste.
7. Cook for an additional 2-3 minutes, stirring frequently, until the cauliflower is tender but still crisp.
Cooking Time: 10-12 minutes
Cauliflower Rice with Saffron and Almonds
Transform cauliflower into a luxurious rice-like dish by infusing it with the subtle warmth of saffron and crunchy texture of almonds. This recipe is perfect for a healthy and flavorful side dish or main course.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/2 teaspoon saffron threads, soaked in 1 tablespoon hot water
– 1/4 cup sliced almonds
– Salt and pepper to taste
– Optional: lemon wedges for serving
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat the olive oil in a large skillet over medium-high heat. Add the cauliflower “rice” and cook, stirring occasionally, for 5-7 minutes or until tender.
4. Stir in the saffron mixture and cook for an additional minute.
5. Remove from heat and stir in the sliced almonds. Season with salt and pepper to taste.
6. Serve hot, garnished with lemon wedges if desired.
Cooking Time: 12-15 minutes
Cauliflower Rice with Ghee and Cumin Seeds
A flavorful and nutritious side dish that’s perfect for low-carb diets or as a healthy alternative to traditional rice.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons ghee
– 1 teaspoon cumin seeds
– Salt, to taste
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 in a large skillet over medium-high heat.
4. Add the cumin seeds and cook for 1-2 minutes, or until fragrant.
5. Add the cauliflower “rice” to the skillet and stir to combine with the ghee and cumin.
6. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender and lightly browned.
7. Season with salt to taste.
Cooking Time: 15-20 minutes
Cauliflower Rice with Tomato and Onion Masala
This flavorful dish is a twist on traditional rice, made by substituting cauliflower florets for grains. The addition of sautéed tomatoes and onions brings out the natural sweetness in the cauliflower, making it a perfect side dish or base for your favorite curries.
Ingredients:
– 1 head of cauliflower
– 2 medium tomatoes, diced
– 1 small onion, thinly sliced
– 2 cloves of garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: garam masala, cumin, or coriander for added flavor
Instructions:
1. Rinse the cauliflower florets and pulse in a food processor until it resembles rice.
2. Heat the olive oil in a large skillet over medium-high heat.
3. Add the diced tomatoes, sliced onions, and minced garlic. Cook until the vegetables are softened, about 5 minutes.
4. Add the cauliflower “rice” to the skillet and stir to combine with the tomato mixture.
5. Season with salt, pepper, and any desired additional spices (e.g., garam masala, cumin, or coriander).
6. Reduce heat to low and simmer for 10-12 minutes, stirring occasionally, until the cauliflower is tender.
Cooking Time: 15-17 minutes
Cauliflower Rice with Green Chili and Ginger
Transform cauliflower into a flavorful rice substitute infused with the warmth of green chili and ginger. This recipe is perfect for those looking for a healthy, vegetarian alternative to traditional rice dishes.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1-inch piece of fresh ginger, grated
– 1-2 green chilies, seeded and chopped (depending on desired level of heat)
– 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. 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 chopped onion, garlic, ginger, and green chilies. Cook for 5-7 minutes, stirring occasionally, until the mixture is fragrant and slightly caramelized.
5. Add the cauliflower “rice” to the skillet. Cook for an additional 3-4 minutes, stirring frequently, until it’s tender but still crisp.
6. Season with salt to taste. Garnish with fresh cilantro leaves, if desired.
Cooking Time: Approximately 20-25 minutes
Cauliflower Rice with Curry Powder and Raisins
Transform cauliflower into a flavorful rice substitute, infused with the warmth of curry powder and sweetness of raisins.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 teaspoon curry powder
– Salt, to taste
– 1/4 cup golden raisins
– Fresh cilantro, chopped (optional)
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 olive oil in a large skillet over medium-high heat.
4. Add the curry powder and cook for 1 minute, stirring constantly.
5. Add the cauliflower “rice” to the skillet and cook for 5 minutes, stirring occasionally.
6. Season with salt to taste.
7. Stir in the raisins and cook for an additional 2 minutes.
8. Garnish with chopped cilantro, if desired.
Cooking Time: 12-15 minutes
Summary
Get ready to spice up your meals with these 18 flavorful cauliflower rice recipes, all infused with Indian flavors! From classic biryani to creamy khichdi and everything in between, these dishes are sure to delight. Discover how simple it is to turn cauliflower into a rice substitute and add bold flavors like tandoori spices, mint and coriander chutney, and saffron and almonds. Whether you’re looking for vegetarian or vegan options, there’s something here for everyone.
