Spiced Cauliflower Rice | Hari Ghotra
4.0/5 rating (25 votes)

Spiced Cauliflower Rice

Cauliflower Rice

  • Heat Medium
  • Serves 4
  • Prep10 mins
  • Cook10 mins
Spiced Cauliflower Rice

Hari says

Getting more vegetable and fruit into your diet is pretty important, and for those who follow a Paleo diet, cauliflower rice has been an absolute godsend. Although I'm not keen on fad diets, and my ethos is more about eating well, enjoying everything in moderation with a variety of rainbow colours has persuaded even me. I have to say, I'm loving substituting rice for the cauli option!

Cauli rice is light and makes a great alternative to have with a curry. But, it also makes a great salad and lunch option. So, here is my spiced version of cauli rice to add a bit of a caveman kick to your diet.

  • Ingredients
  • Method
  • 1 medium cauliflower, shredded
  • 1 tbsp rapeseed oil
  • 1 tsp black mustard seeds
  • 1 tsp cumin seeds
  • 2 dried Kashmiri chillies, each broken into 3 or 4 pieces
  • 5cm piece ginger, finely grated
  • 1 garlic clove, sliced
  • ½ tsp turmeric
  • 1 tsp salt
  • 2 fresh green chillies, sliced


  1. Roughly chop your cauliflower, put into a blender and blitz very quickly to get a fine shred of cauliflower.
  2. Heat the oil in a large saucepan or karahi. When it is hot, add the mustard seeds followed by the cumin seeds and dried chillies.
  3. Stir for about 30 seconds, then add the sliced garlic, grated ginger, turmeric and salt and fry for 30 seconds.
  4. Stir in the cauli rice and stir-fry for about 3-4 minutes over a medium heat. Stir in the green chillies.

Nutritional information

Typical values* per Serving
Fat (g)4
of which saturates (g)0
Carbohydrates (g)12
of which sugars (g)5
Fibre (g)6
Protein (g)4
Salt (mg)635
*Based upon calculated values, supplied by myfitnesspal.com. The values here may not be 100% accurate because the recipes have not been professionally evaluated.

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