3.7/5 rating (51 votes)

Spiced Cauliflower Rice

Cauliflower Rice

  • Heat Medium
  • Serves 4
  • Prep 10 mins
  • Cook 10 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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Comments (2)

  • Mick


    26 August 2018 at 14:23 |
    Since discovering your site I have started cooking Indian food fairly often. I am on a carb consistent diet so not necessarily low carb but there is a limit to the amount of carbs I can have and a typical rice dish eats up almost all the carbs I'm allowed so I was excited to try this recipe. It was my first foray into cauliflower rice and I was so delighted with the flavors in this and the texture was perfect. Although it was a little too spicy for my wife and son I found it perfect (but I will be cutting the amount of chilis when I make it again) They both loved the flavor though they are much less heat inclined than I am. I wanted to thank you for the myriad of recipes I have tried and loved from your site. Everything has been absolutely delicious and has been well received around the house (even if they do ask me to make it less spicy for them).


    • Hari Ghotra

      Hari Ghotra

      28 August 2018 at 10:34 |
      Hi Mick the cauli rice is a perfect alternative for you and the beauty with Indian food is that you can spice it up or down to suit your family. Really great to hear that you are trying these dishes. Something else you might like is roasted fennel - slice and roast with some cumin seeds a little oil, chilli and some sliced onions for about 20-30 mins a great little side dish. Thanks so much for sharing your thoughts with me. Hari


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