Indian Cauliflower Rice

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!

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5 from 3 votes

Indian Cauliflower Rice

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}

Course Dinner

Cuisine Indian

Prep Time 5 minutes

Total Time 5 minutes

Servings 4

Calories 174kcal

Author Karen Kelly

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

Calories: 174kcal | Carbohydrates: 16g | Protein: 10g | Fat: 8g | Saturated Fat: 1g | Cholesterol: 18mg | Sodium: 374mg | Potassium: 592mg | Fiber: 4g | Sugar: 6g | Vitamin A: 5715IU | Vitamin C: 57.3mg | Calcium: 48mg | Iron: 1.6mg

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This recipe is adapted from Veggie-Full.