Curried Cauliflower Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
5%
Curried Cauliflower Rice
45 min.
4
382kcal

Suggestions


Craving a flavorful and healthy side dish that caters to various dietary needs? Look no further than this Curried Cauliflower Rice! This recipe is a delightful twist on traditional rice, incorporating the goodness of cauliflower for a lighter, yet equally satisfying, experience. It's perfect for vegetarians, vegans, and those avoiding gluten or dairy, making it a crowd-pleaser for any gathering.

Imagine fluffy basmati rice infused with the aromatic warmth of ginger, garlic, and a hint of spice from green chilies. The creamy coconut milk creates a rich and comforting base, while the cauliflower perfectly mimics the texture of rice, adding a boost of vitamins and fiber. A touch of garam masala elevates the flavor profile, offering a beautiful depth and complexity that will tantalize your taste buds.

This recipe isn't just about great taste; it's also incredibly easy to prepare. In just 45 minutes, you can have a vibrant and nutritious side dish ready to complement your favorite main course. The addition of toasted almond slivers and fresh mint provides a delightful textural contrast and a burst of freshness, making this Curried Cauliflower Rice a feast for the senses. Get ready to enjoy a dish that's light on calories but big on flavor!

Ingredients

  • 0.3 cup almond slivers toasted ()
  • cup rice 
  • 1.5 cups cauliflower cut into small pieces)
  • cup coconut milk 
  • handful mint leaves chopped ()
  • 0.5 teaspoon garam masala 
  • tablespoon garlic chopped ()
  • tablespoon ginger grated ()
  • small chilies diced green finely ( )
  • tablespoon oil 
  • small onion diced finely ( )
  • servings salt to taste
  • cup water (or vegetable broth)

Equipment

  • frying pan

Directions

  1. Heat the oil in a pan.
  2. Add the onion and saute until tender, about 5-7 minutes.
  3. Add the cauliflower and cook until lightly browned, about 5 minutes.
  4. Add the garlic, ginger and green chilies and saute until fragrant, about 1 minute.
  5. Add the rice, coconut milk, water, garam masala, and salt and simmer covered until the rice is cooked and the liquid has been absorbed, about 20 minutes.
  6. Mix in the garam masala and mint and remove from the heat.
  7. Serve garnished with the toasted almond slivers.

Nutrition Facts

Calories382kcal
Protein7.19%
Fat44.7%
Carbs48.11%

Properties

Glycemic Index
79.3
Glycemic Load
25.14
Inflammation Score
-5
Nutrition Score
12.352608711823%

Flavonoids

Cyanidin
0.17mg
Catechin
0.09mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.33mg
Hesperetin
0.1mg
Naringenin
0.03mg
Apigenin
0.07mg
Luteolin
0.16mg
Isorhamnetin
1.05mg
Kaempferol
0.28mg
Myricetin
0.04mg
Quercetin
3.81mg

Nutrients percent of daily need

Calories:381.61kcal
19.08%
Fat:19.41g
29.86%
Saturated Fat:11.35g
70.93%
Carbohydrates:47g
15.67%
Net Carbohydrates:43.57g
15.84%
Sugar:3.11g
3.45%
Cholesterol:0mg
0%
Sodium:526.44mg
22.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.03g
14.05%
Manganese:1.22mg
61.09%
Vitamin C:23.66mg
28.68%
Copper:0.33mg
16.6%
Phosphorus:165.85mg
16.59%
Magnesium:65.21mg
16.3%
Vitamin E:2.43mg
16.21%
Iron:2.78mg
15.42%
Fiber:3.44g
13.76%
Selenium:7.87µg
11.24%
Potassium:385.65mg
11.02%
Vitamin B6:0.22mg
10.99%
Folate:40.67µg
10.17%
Vitamin B5:0.88mg
8.78%
Vitamin K:8.46µg
8.06%
Zinc:1.2mg
8.02%
Vitamin B3:1.6mg
7.99%
Vitamin B2:0.13mg
7.78%
Vitamin B1:0.09mg
6.05%
Calcium:60mg
6%
Vitamin A:168.21IU
3.36%