Whether you are watching your carbs or just like cauliflower, you will love this Indian Cauliflower Rice. It’s full of smoky spices, carrots, onion, peas, and chickpeas. {gluten free}
Have you had cauliflower rice yet? If not, it’s time you did!
Cauliflower rice has gone from being a thing to being a THING. I can’t believe that I can get it fresh in all my local grocery stores and now Costco is carrying it. I bought two huge bags and keep them in the freezer for dinners like this Indian Cauliflower Rice.
This Indian Cauliflower Rice is full of spices like cumin, garlic, turmeric, and cayenne. Using shredded carrots is important because this is a quick dish so big slices of carrots won’t finish cooking. The peas add color and a sweet pop of flavor.
Cauliflower rice can be an important staple if you are watching your carbs. I have been keeping it in the freezer and using it in place of pasta and rice. So, when I make my kids spaghetti, which is at least once a week, I eat mine with cauliflower rice instead of pasta. When we have turkey tacos I make a taco salad with cauliflower rice as the base and no taco shells.
I also use it to make this raw Green Cauliflower Rice Salad. Perfect for all the seasonal veggies in the Spring.
It’s an easy switch if you have it on hand. Give it a quick saute in a pan or I have even heated it up in the microwave. It basically takes on the flavor of whatever you put on it.
And no my kids don’t eat it!
Everything you need to know about Cauliflower Rice…
- you can buy it just about anywhere now, I like Costco and Trader Joe’s
- divide it up into smaller portions and put in plastic bags in the freezer so you can quickly grab it on a busy night
- the best way to cook it is to saute it in some olive oil for a few minutes
- you can also steam it in the microwave for 2-3 minutes with a lid on
- use it as a replacement for rice, pasta and white potatoes
- cauliflower rice has 25 calories per cup vs 218 for brown rice, woo hoo!
Indian Cauliflower Rice
Ingredients
- 2 cups cauliflower rice
- 2 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp cumin
- 1/2 tsp turmeric
- 1/2 tsp cayenne pepper
- 1/2 tsp salt
- 1 cup shredded carrots
- 1 onion, sliced
- 1 cup peas
- 1 14 oz can chickpeas
- 1 cooked chicken breast, sliced or shredded (optional)
Instructions
- Heat 1 tbsp olive oil in a skillet over medium-high heat. Add cauliflower rice and all seasonings. Cook for about 4-5 minutes stirring often, until tender.
- Remove cauliflower from pan and add another tbsp oil. Cook onions and carrots for about 4 minutes, stirring often.
- Return cauliflower to pan and add peas. Add cooked chicken if using. Toss gently and taste. Add more salt and spice if necessary. I added more cumin and salt at the end.
- Serve with peanuts and cilantro.
Nutrition
This recipe is adapted from Veggie-Full.
This is absolutely brilliant ~ I’ve seen cauliflower rice but haven’t tried it yet, it seemed a little bland for all that effort, but THIS is a different story!
You are right, it can be bland. That’s why you gotta pour on the spices! Thanks, Sue.
I tried cauliflower rice for the first time a few days ago and it was so delicious. This looks like a great way to serve it.
Thanks, Angela!
What a wonderful sounding lunch or side dish. Thanks for sharing!
Thanks Quinn!
I love all of these beautiful flavors! I know this would be a huge hit with my family, we really enjoy Indian flavors. I love that you used cauliflower rice too! So helpful for those of us who can’t have grains.
I didn’t know you get cauliflower rice in stores! I thought it was always something you made from scratch! huh! Love this Indian version! I’m a sucker for chickpeas!
So many great tips and info here. Such a great alternative to pasta, just in time for bathing suit season. Can’t wait to try this recipe!
This looks great! We love our curries around here and I’m also always looking for new meatless Monday ideas. This is just perfect! It is amazing how versatile cauliflower can be. Looking forward to trying this healthy dish out!
I love the spices in this recipe Karen! I’ve been eating lots of cauliflower rice lately too. I love how Costco carries it! Such a great shortcut when I’m pinched for time. Can’t wait to try this one.
Gotta love Costco, right?
I love cauliflower rice! I’m a big fan of cauliflower anyway, so this is right up my alley! Cauliflower rice is so healthy! It can take on so many flavours and is basically guilt free. Love the Indian flavours in this one and the chickpeas is such a nice addition for extra goodness 🙂 !!