Get ready to spice up your meal routine with our collection of 20 mouth-watering Indian-inspired cauliflower rice recipes! Cauliflower has become a popular low-carb and vegan-friendly substitute for rice, but it can get boring if you’re not mixing things up. That’s where these flavorful and aromatic recipes come in – packed with the bold spices and herbs that India is famous for.
From creamy coconut-based dishes to spicy turmeric-infused ones, we’ve got you covered with a range of options that are sure to satisfy your cravings. Whether you’re looking for a quick weeknight dinner or a show-stopping centerpiece for a special occasion, these recipes are perfect for any occasion. So let’s dive in and explore the world of Indian delights with cauliflower rice!
Gobi Masala Cauliflower Rice
Elevate your cauliflower rice game with the rich and aromatic flavors of Gobi Masala, a popular Indian spice blend. This recipe combines tender cauliflower “rice” with toasted spices and creamy yogurt for a delicious and healthy side dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 teaspoon garam masala powder
– 1/2 teaspoon cumin powder
– 1/4 teaspoon cayenne pepper (optional)
– 1/2 cup plain Greek yogurt
– 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 olive oil in a large skillet over medium-high heat. Add chopped onion and cook until translucent, about 3-4 minutes.
3. Add garam masala powder, cumin powder, and cayenne pepper (if using). Cook for an additional minute, stirring constantly.
4. Stir in cauliflower “rice” and cook for about 5-7 minutes or until tender.
5. In a small bowl, whisk together Greek yogurt and salt. Pour over the cauliflower mixture and stir to combine.
6. Taste and adjust seasoning as needed.
7. Garnish with fresh cilantro leaves (if using).
Cooking Time: About 15-20 minutes
Indian Spiced Cauliflower Rice with Peas
A flavorful and nutritious twist on traditional cauliflower rice, this recipe adds a pop of color and sweetness from fresh peas. Perfect as a side dish or as a base for various curries.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 small onion, finely chopped
– 2 cloves of garlic, minced
– 1 teaspoon of ground cumin
– 1 teaspoon of ground coriander
– 1/2 teaspoon of turmeric
– Salt and pepper to taste
– 1 cup of fresh peas
– 2 tablespoons of plain yogurt (optional)
Instructions:
1. Pulse the cauliflower in a food processor until it resembles rice.
2. Heat oil in a large skillet over medium heat. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic, cumin, coriander, turmeric, salt, and pepper. Cook for an additional minute, stirring constantly.
4. Add the cauliflower “rice” to the skillet and stir to combine with the spice mixture. Cook for 5-6 minutes or until tender.
5. Stir in the fresh peas and cook for an additional 2-3 minutes, or until they’re tender but still bright green.
6. Serve hot, topped with a dollop of yogurt if desired.
Cooking Time: 20-25 minutes
Cauliflower Rice Biryani with Fragrant Spices
Experience the vibrant flavors of India with this innovative twist on traditional biryani, featuring cauliflower rice and a medley of aromatic spices.
Ingredients:
– 1 head of cauliflower
– 2 cups water
– 2 tablespoons ghee or vegetable oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon ground coriander
– 1/2 teaspoon ground cinnamon
– 1/4 teaspoon ground cardamom
– Salt, to taste
– 1 cup mixed vegetables (carrots, peas, corn)
– Fresh cilantro, for garnish
Instructions:
1. Pulse cauliflower in a food processor until it resembles rice.
2. Heat ghee or oil in a large skillet over medium heat. Add chopped onion and cook until translucent.
3. Add minced garlic, cumin, coriander, cinnamon, cardamom, and salt. Cook for 1 minute.
4. Add mixed vegetables and cauliflower “rice.” Stir to combine.
5. Reduce heat to low and simmer, covered, for 15-20 minutes or until the flavors have melded together.
6. Garnish with fresh cilantro and serve hot.
Cooking Time: 20 minutes
Kerala-Style Coconut Cauliflower Rice
A flavorful and healthy twist on traditional cauliflower rice, this recipe combines the creamy richness of coconut with the subtle warmth of Kerala spices. This dish is perfect for a quick weeknight meal or as a nutritious side.
Ingredients:
– 1 head of cauliflower
– 1/2 cup unsweetened shredded coconut
– 2 tablespoons ghee or vegetable oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon grated ginger
– 1/2 teaspoon ground cumin
– 1/4 teaspoon turmeric powder
– Salt, to taste
– Fresh cilantro, for garnish (optional)
Instructions:
1. Pulse cauliflower florets in a food processor until they resemble rice.
2. Heat ghee or oil in a large skillet over medium heat. Add chopped onion and cook until translucent.
3. Add minced garlic, grated ginger, cumin, turmeric, and salt. Cook for 1 minute, stirring constantly.
4. Add cauliflower “rice” and stir to combine with the spice mixture.
5. Stir in unsweetened shredded coconut and cook for an additional 2-3 minutes or until the coconut is lightly toasted.
6. Serve hot, garnished with fresh cilantro if desired.
Cooking Time: 15-20 minutes
Tandoori Cauliflower Rice with Yogurt Marinade
Elevate your rice game with this flavorful and healthy twist on traditional cauliflower “rice”. This recipe combines the creamy richness of yogurt with the bold spices of tandoori, perfect for a quick weeknight dinner or as a side dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup plain Greek yogurt
– 1 tablespoon lemon juice
– 1 teaspoon garam masala
– 1/2 teaspoon cumin powder
– Salt and pepper, to taste
– Optional: chopped cilantro or scallions for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Rinse cauliflower and remove leaves and stem. Cut into florets.
3. In a bowl, whisk together yogurt, lemon juice, garam masala, cumin powder, salt, and pepper.
4. Add olive oil to the marinade mixture and stir well.
5. Add cauliflower florets to the marinade and toss to coat evenly.
6. Spread cauliflower on a baking sheet lined with parchment paper and roast for 20-25 minutes or until tender and lightly browned.
Cooking Time: 20-25 minutes
Cauliflower Rice Pulao with Cashews and Raisins
This recipe is a creative take on traditional pulao, using cauliflower rice as a base and adding the sweetness of raisins and crunch of cashews. The result is a flavorful and nutritious vegan dish that’s perfect for a quick weeknight dinner or special occasion.
Ingredients:
– 1 head of cauliflower
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 cup mixed vegetables (e.g. peas, carrots, corn)
– 1/4 cup cashews, toasted and chopped
– 1/4 cup raisins
– 1 teaspoon cumin powder
– Salt, to taste
– Fresh cilantro, for garnish
Instructions:
1. Pulse the cauliflower in a food processor until it resembles rice.
2. Heat oil in a large skillet over medium heat. Add onion and garlic; sauté until softened.
3. Add mixed vegetables, cumin powder, and salt. Stir-fry for 2-3 minutes.
4. Add cauliflower “rice” and stir-fry for an additional 2-3 minutes or until heated through.
5. Stir in cashews and raisins.
6. Serve hot, garnished with fresh cilantro.
Cooking Time: 15-20 minutes
Spicy Cauliflower Rice with Turmeric and Cumin
Transform cauliflower into a flavorful rice-like dish by adding warm spices and a kick of heat. This recipe is perfect for those looking for a low-carb, paleo-friendly alternative to traditional rice.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 1 teaspoon ground cumin
– 1/2 teaspoon turmeric powder
– 1/4 teaspoon red pepper flakes (or more to taste)
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the cauliflower and remove the leaves and stem.
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 and cook for 3-4 minutes, or until translucent.
5. Add cumin, turmeric, and red pepper flakes to the skillet and cook for an additional minute, stirring constantly.
6. Add the cauliflower “rice” to the skillet and stir to combine with the spice mixture.
7. Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender and lightly browned.
Cooking Time: 15-20 minutes
Cauliflower Rice Upma with Mustard Seeds
This recipe is a creative twist on traditional upma, using cauliflower rice instead of semolina and adding the nutty flavor of mustard seeds. Perfect for a quick and healthy breakfast or snack.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of oil
– 1 small onion, finely chopped
– 1 teaspoon of mustard seeds
– Salt, to taste
– Optional: chili flakes, chopped cilantro, or lemon wedges for garnish
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut it into florets and pulse in a food processor until it resembles rice.
2. Heat oil in a large skillet over medium heat. Add the chopped onion and sauté until translucent.
3. Add the cauliflower “rice” to the skillet and cook for 5-7 minutes, stirring occasionally, until it’s tender but still crisp.
4. Stir in the mustard seeds and season with salt to taste.
5. Serve hot, garnished with optional chili flakes, chopped cilantro, or lemon wedges.
Cooking Time: 15-20 minutes
Paneer and Cauliflower Rice Stir-Fry
This flavorful and nutritious stir-fry combines the creaminess of paneer with the tender sweetness of cauliflower rice, perfect for a quick and easy dinner or lunch.
Ingredients:
– 250g paneer, cut into small cubes
– 1 head of cauliflower, pulsed into “rice” consistency
– 2 cloves of garlic, minced
– 1 tablespoon vegetable oil
– 1 teaspoon grated ginger
– Salt to taste
– Optional: chili flakes or red pepper flakes for added heat
Instructions:
1. Heat the oil in a large skillet or wok over medium-high heat.
2. Add the paneer and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add the minced garlic and grated ginger to the pan and sauté for 30 seconds.
4. Add the cauliflower “rice” to the pan and stir-fry for 2-3 minutes or until tender but still crisp.
5. Return the paneer cubes to the pan and season with salt to taste.
6. Serve hot, garnished with chili flakes or red pepper flakes if desired.
Cooking Time: 10-12 minutes
Cauliflower Rice Khichdi with Moong Dal
A twist on the traditional Indian dish, this recipe replaces regular rice with nutritious cauliflower “rice” and adds protein-rich moong dal for a hearty and healthy meal.
Ingredients:
– 1 head of cauliflower
– 1 cup moong dal (split green gram)
– 2 cups water or vegetable broth
– 1 tablespoon ghee or oil
– Salt, to taste
– Optional: spices like cumin seeds, coriander powder, and turmeric for added flavor
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Pulse in a food processor until it resembles rice.
2. Cook the moong dal according to package instructions or with 2 cups of water/vegetable broth, until tender.
3. Heat the ghee/oil in a large pan over medium heat. Add the processed cauliflower “rice” and cook for 5 minutes, stirring occasionally.
4. Add the cooked moong dal, salt, and any desired spices to the pan. Stir well to combine.
5. Reduce heat to low and simmer for 10-15 minutes, stirring occasionally, until the flavors have melded together.
Cooking Time: 20-25 minutes
Enjoy your nutritious and delicious Cauliflower Rice Khichdi with Moong Dal!
Curry Leaf Cauliflower Rice with Lentils
This recipe combines the nutritional benefits of lentils with the creamy texture of cauliflower rice, all wrapped up in a flavorful curry leaf sauce. Perfect for a quick weeknight dinner or as a healthy side dish.
Ingredients:
– 1 head of cauliflower
– 1 cup red or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 tablespoon grated fresh curry leaves
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Pulse cauliflower in a food processor until it resembles rice.
3. In a large pan, heat oil over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
4. Add lentils, curry leaves, cumin, salt, and pepper to the pan. Cook for 1 minute.
5. Add cauliflower “rice” to the pan, stirring to combine. Cook for an additional 2-3 minutes or until heated through.
6. Serve hot, garnished with cilantro if desired.
Cooking Time: 15-20 minutes
Cauliflower Rice with Mint and Coriander Chutney
Transform cauliflower into a flavorful rice-like dish infused with the freshness of mint and the warmness of coriander. This refreshing side dish is perfect for pairing with grilled meats, naan bread, or as a healthy snack.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1/4 cup fresh mint leaves
– 2 cloves garlic, minced
– 1 tablespoon coriander powder
– Salt and pepper 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 olive oil in a pan over medium heat. Add garlic and sauté for 1 minute.
4. Add the cauliflower “rice” to the pan, stirring frequently to prevent burning. Cook for 5-7 minutes or until tender.
5. Stir in mint leaves, coriander powder, salt, and pepper.
6. Serve hot, garnished with additional mint leaves if desired.
Cooking Time: 15-20 minutes
Masoor Dal and Cauliflower Rice Bowl
A flavorful and nutritious bowl that combines the comforting warmth of masoor dal with the tender crunch of cauliflower rice.
Ingredients:
– 1 cup masoor dal (red lentils)
– 2 cups water
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 head of cauliflower, grated
– 2 tablespoons olive oil
– Salt, to taste
– Optional: your favorite spices or herbs for added flavor
Instructions:
1. Rinse the dal and soak it in water for at least 30 minutes. Drain and set aside.
2. In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook until translucent (3-4 minutes).
3. Add the minced garlic and cook for an additional minute, until fragrant.
4. Add the drained dal and 2 cups of water to the pan. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the dal is tender.
5. Meanwhile, heat the remaining 1 tablespoon of olive oil in a separate pan over medium-high heat. Add the grated cauliflower and cook, stirring occasionally, until tender and lightly browned (5-7 minutes).
6. To assemble the bowls, place a portion of the cooked dal on the bottom, followed by a scoop of cauliflower rice.
Cooking Time: 35-40 minutes
Cauliflower Rice with Tamarind and Jaggery
A flavorful and healthy twist on traditional cauliflower rice, this recipe combines the natural sweetness of jaggery with the tanginess of tamarind for a delightful side dish or snack.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons of vegetable oil
– 1 tablespoon of jaggery powder
– 1 tablespoon of tamarind paste
– Salt, to taste
– Fresh cilantro leaves, for garnish (optional)
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 oil in a large skillet over medium heat. Add the cauliflower “rice” and cook for 5-7 minutes, stirring occasionally, until slightly browned.
4. Add jaggery powder and tamarind paste to the skillet. Stir well to combine.
5. Season with salt to taste.
6. Garnish with cilantro leaves, if desired.
7. Serve hot or at room temperature.
Cooking Time: 15-20 minutes
Garam Masala Cauliflower Rice with Almonds
This flavorful recipe transforms cauliflower into a delicious and healthy substitute for traditional rice. The addition of toasted almonds adds crunch and texture, making it perfect for accompanying your favorite protein or as a side dish.
Ingredients:
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 teaspoon garam masala powder
– 1/4 teaspoon salt
– 1/4 cup chopped fresh cilantro (optional)
– 1/4 cup sliced almonds
Instructions:
1. Preheat oven to 425°F (220°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 cauliflower “rice” and cook, stirring occasionally, for 5 minutes or until tender.
5. Stir in garam masala powder and salt. Cook for an additional minute.
6. Transfer the cauliflower mixture to a serving dish. Top with chopped cilantro (if using) and toasted almonds.
Cooking Time: 15-20 minutes
Cauliflower Rice with Spinach and Fenugreek
Discover the nutty flavor of cauliflower rice combined with the earthy taste of spinach and fenugreek. This easy-to-make dish is a great side option for any meal.
Ingredients:
– 1 head of cauliflower
– 2 cups fresh spinach leaves
– 2 tablespoons olive oil
– 1 tablespoon chopped fresh fenugreek leaves (or 1 teaspoon ground fenugreek powder)
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°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 the processed cauliflower and cook for 5 minutes, stirring occasionally.
5. Add the fresh spinach leaves and chopped fenugreek to the skillet. Cook for an additional 2-3 minutes or until the spinach has wilted.
6. Season with salt and pepper to taste.
7. Serve hot.
Cooking Time: Approximately 15 minutes
South Indian Cauliflower Rice with Coconut Chutney
Experience the authentic flavors of South India with this simple and nutritious recipe that combines cauliflower “rice” with creamy coconut chutney. This dish is perfect as a side or main course, and can be easily customized to suit your taste preferences.
Ingredients:
For the Cauliflower Rice:
– 1 head of cauliflower
– 2 tablespoons of oil (coconut or vegetable)
– 1 small onion, finely chopped
– 1 clove of garlic, minced
– Salt, to taste
For the Coconut Chutney:
– 1 cup of grated coconut
– 1/2 cup of freshly chopped cilantro
– 1 tablespoon of green chilies
– 1 tablespoon of lime juice
– Salt, to taste
Instructions:
1. Pulse cauliflower florets in a food processor until it resembles rice.
2. Heat oil in a pan and sauté onion and garlic until softened.
3. Add the cauliflower “rice” and cook for 5-7 minutes or until tender.
4. For the chutney, blend all ingredients until smooth.
5. Serve the cauliflower rice with coconut chutney on top.
Cooking Time: 20-25 minutes
Cauliflower Rice Stuffed Peppers
Transform ordinary peppers into a flavorful and nutritious meal with this simple recipe! Cauliflower rice adds an extra layer of creaminess to the roasted pepper filling.
Ingredients:
– 4 large bell peppers, any color
– 1 head of cauliflower
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon paprika
– Salt and pepper, to taste
– 1/4 cup shredded cheddar cheese (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. Pulse cauliflower in a food processor until it resembles rice.
4. In a large skillet, heat olive oil over medium-high. Add onion, garlic, paprika, salt, and pepper. Cook until softened, about 5 minutes.
5. Add the cauliflower “rice” to the skillet and stir to combine. Cook for an additional 2-3 minutes or until tender.
6. Stuff each pepper with the cauliflower mixture, followed by shredded cheese (if using).
7. Bake for 30-35 minutes or until peppers are tender.
Cooking Time: 45-50 minutes
Cauliflower Rice with Tomato and Onion Tadka
A flavorful and healthy twist on traditional rice dishes, this cauliflower “rice” is a game-changer for low-carb enthusiasts. The addition of a tangy tomato and onion tadka gives it an Indian-inspired flavor profile.
Ingredients:
– 1 head of cauliflower
– 2 medium onions, thinly sliced
– 2 medium tomatoes, diced
– 2 tablespoons vegetable oil
– 1 teaspoon ground cumin
– Salt, to taste
– Fresh cilantro, chopped (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets and pulse in a food processor until it resembles rice.
2. Heat oil in a large skillet over medium heat. Add onions and cook until translucent, about 5 minutes.
3. Add tomatoes, cumin, and salt. Cook for an additional 3-4 minutes, stirring occasionally, until the mixture is tender.
4. Add cauliflower “rice” to the skillet and stir well to combine with the tadka.
5. Cook for an additional 2-3 minutes, stirring frequently, until the cauliflower is tender but still crisp.
6. Garnish with chopped cilantro, if desired.
Cooking Time: 15-20 minutes
Cauliflower Rice and Chickpea Curry
This hearty and flavorful curry is a great option for a quick weeknight dinner or lunch. Cauliflower rice adds a delightful twist to the traditional chickpea curry, making it a nutritious and delicious meal.
Ingredients:
– 1 head of cauliflower
– 2 medium-sized onions, diced
– 3 cloves of garlic, minced
– 1 can of chickpeas (14 oz)
– 2 cups of vegetable broth
– 1 tablespoon of curry powder
– Salt and pepper, 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 oil in a large skillet over medium-high heat. Add onions and cook for 5 minutes, or until translucent.
5. Add garlic and cook for an additional minute.
6. Stir in curry powder, vegetable broth, chickpeas, salt, and pepper. Bring to a simmer.
7. Reduce heat to low and let it cook for 10-15 minutes, stirring occasionally.
8. Serve hot, garnished with fresh cilantro if desired.
Cooking Time: 25-30 minutes
Summary
Experience the bold flavors of India with these 20 spicy cauliflower rice recipes! From classic dishes like Gobi Masala Cauliflower Rice to innovative twists like Tandoori Cauliflower Rice with Yogurt Marinade, there’s something for every palate. Discover the perfect blend of spices and aromas in Cauliflower Rice Biryani with Fragrant Spices or indulge in creamy delights like Kerala-Style Coconut Cauliflower Rice. Whether you’re a spice lover or looking to add some heat to your meals, these recipes are sure to tantalize your taste buds.
