Cauliflower Rice Curry

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Have you tried cauliflower rice? Cauliflower Rice Curry is the perfect rice substitution that is low carb, very nutritious and delicious.  Cauliflower is processed with a food processor, sauteed with onion, garlic, ginger, bell pepper, aromatics and cooked in coconut sauce.

Cauliflower Rice Curry

FOR THE FULL LIST OF  INGREDIENTS, SCROLL TO SEE THE RECIPE CARD AT THE END. BUT BEFORE YOU SCROLL CHECK IMPORTANT INFORMATION THAT IS INCLUDED IN THE BLURB.

overlay Cauliflower rice curry with red bell pepper, chopped green onion, carrot strips in a black bowl, silver spoon on a brown burlap napkin on a wooden background

For an Oriental style try my Cauliflower Fried Rice. Its been a long time that I posted a recipe with cauliflower rice, this time I wanted something more flavorful.

As I was writing up this post, I stopped to show my husband what I had done, since he was busy all day at work. He said he liked the photo of the cauliflower rice, then he muttered, ‘you tend to put curry in everything don’t you’. I couldn’t help but laugh because I tend to love the flavor of curries. 

I love the benefits of turmeric, coriander, and cumin, so I tend to make my own spice combination rather than the store-bought brands that may contain ingredients that don’t agree with my stomach. In other words, I find some of the curry spices in store brought brands so irritating, they leave me with heartburn after eating.

I get to leave out the ones that I do not care much for. You can then substitute your own favorite curry powder in this recipe. About 1-2 tablespoons should be fine. You can also omit the cayenne pepper as well for a milder taste.

Here is my Homemade Curry Powder.

Here are some of the benefits of  my curry blend:

Turmeric: Turmeric is actually the spice that gives curry its distinctive yellow color. It is very popular in India as a medicinal herb and spice for thousands of years. Curcumin the active ingredient in turmeric is known for its powerful antioxidant and anti-inflammatory properties. Therefore it relieves heartburn and stomach upsets.

Coriander: The seeds of the coriander or cilantro plant. It is beneficial as a carminative and is used as an ingredient in gripe water.

Cumin: The Indian Medical Journal or Research in 2004, found cumin to be beneficial in relieving indigestion. It also found that cumin stimulates the liver to increase the production of bile, which helps in the breakdown of fats and further improving digestion.

If you are on a candida diet this recipe is perfect for someone on Phase One of the diet. You can leave out the carrots if you aren’t allowed to have.

collage showing how I made cauliflower rice, whole cauliflower, riced cauliflower and finished cauliflowers with bell pepper

How To Make Cauliflower Rice Curry?

Cauliflower rice is simple to prepare, it cooks up in minutes, cut cauliflower florets and place in a food processor. Process florets until it looks like rice. 

Heat oil in a large saucepan on medium-high, add onions, garlic, ginger,  and cook until onions are soft, about 3 minutes. Add turmeric, cumin, coriander, and cook until fragrant. Stir in the bell pepper and carrots, cook stirring for a minute. 

Stir in the cauliflower rice to coat, add the coconut milk and cover to cook for 8 minutes, stirring occasionally to prevent the cauliflower from sticking. Stir in spring onion, salt, and pepper to taste.

Other Cauliflower Recipes To Try

closeup verlay Cauliflower rice curry with red bell pepper, chopped green onion, carrot strips in a black bowl, silver spoon on a brown burlap napkin on a wooden background

If you make this curry cauliflower rice recipe snap a photo and hashtag #healthiersteps  — we love to see your recipes on InstagramFacebook & Twitter!

Categories

Categories: ,
Course:
Cuisine:

Nutrition

Energy:
138 kcal / 577 kJ
Fat:
10 g
Protein:
2 g
Carbs:
10 g
Per portion

Cooking Time

Preparation:
10 min
Cooking:
10 min
Ready in:
20 min
For:
4 Servings

Ingredients

Instructions

  1. To make cauliflower rice, grate cauliflower using a box grater or cut cauliflower into florets and process using a food processor. If using a food processor, process in small batches. Set aside in a large bowl.
  2. Heat oil in a large saucepan or skillet on medium-high heat. Add onion, garlic, ginger and cook until onion is soft about 3 minutes.
  3. Add turmeric, cumin, coriander, and cook until fragrant. Stir in the bell pepper and carrots, cook stirring for a minute. 
  4. Stir in the cauliflower rice to coat, add the coconut milk and cover to cook for 8 minutes, stirring occasionally to prevent the cauliflower from sticking. Stir in spring onion, salt, and pepper to taste.

Notes

Make cauliflower rice ahead and freeze in freezer bags. To prepare cauliflower rice,  defrost cauliflower ahead of time and

Michelle Blackwood

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.

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5 Comments
  1. Da Blond Dude
    October 5, 2019

    First time trying cauliflower rice, went well enough (had to improvise a bit around an oops or two … needless to say, a tad more than 20 minutes but maybe over time lol). First time using my Ninja Kitchen System too lol (not the same a s a food processor; that one was one of my improvisations =P).
    Turned out okay, one of these approaches to more vegan/vegetarian-based cooking that I’m looking for – simple, easy to find ingredients, quick enough, made in one pan and doesn’t require a Food Channel kitchen. Cleaned up as I went, easy as that. I’ll be trying this again with a few changes as I go … not the worlds biggest fan of coconut; any suggestions on what to replace the coconut oil/milk with?

    • Michelle Blackwood
      October 5, 2019

      Thanks for trying my recipe, I’m happy your improvisions turned out, you can substitute with olive oil and just leave out the coconut milk next time.

      • Da Blond Dude
        October 14, 2019

        Thanks for the idea, I’ll give it a try this week =)

  2. Pia
    March 26, 2019

    Definitely love cauliflower rice, and adding curry is genius. So good.

    • Michelle Blackwood
      March 26, 2019

      Thank you Pia, hope you enjoyed it.