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Curried Cauliflower Rice

Cauliflower is riced, sautéed with curry powder, tofu, peas, and lemon juice, and garnished.

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Introduction

This curried cauliflower rice is a quick and healthy alternative to traditional fried rice. It's made with just a few basic ingredients, including cauliflower, tofu, and peas, and gets its bold flavor from curry powder. It's a great option for those looking for a lighter, low-calorie meal that's still filling.

The recipe starts with processing cauliflower into rice-sized pieces, which is then sautéed with firm tofu. Tofu adds protein, making the dish more satisfying. The curry powder gives it depth and warmth, and a little lemon juice and fresh cilantro finish it off with a burst of freshness.

The dish is naturally gluten-free and nut-free, making it suitable for a variety of dietary preferences. However, it does contain soy, due to the tofu, and is sautéed in olive oil. Despite that, it remains a healthy, nutrient-packed option, providing a good balance of protein and vegetables.

The key to success with this recipe is stirring continuously to make sure the cauliflower cooks evenly and doesn't stay raw. You'll want to ensure the cauliflower gets nicely sautéed for a softer texture and better flavor. A quality curry powder can really enhance the taste, so choose one that has a variety of spices.

Whether you're preparing a quick lunch, a healthy dinner, or a meal prep option, this curried cauliflower rice is versatile and easy to make. It's perfect for anyone looking to add more vegetables and protein to their diet without sacrificing flavor.

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Prep Time

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Servings

Calorie/Serving

Ingredients

Instructions

  1. Process Cauliflower: Process 1 head (1.6 lb. / 750 gm.) of cauliflower in a food processor until rice-like consistency. Set aside.
  2. Heat Pan: Set a non-stick pan over medium heat. Add 2 tablespoons olive oil.
  3. Cook Tofu: Once oil is hot, add 8.8 oz. (250 gm.) cubed firm tofu. Saute on all sides until golden.
  4. Add Spices: Turn down the heat to low. Add 2 tablespoons curry powder, salt, and pepper. Stirring continuously, cook for 30-40 seconds (make sure the spices don’t burn).
  5. Combine Vegetables: Add 1 cup thawed frozen peas and the riced cauliflower. Turn up the heat to medium.
  6. Cook Mixture: Stir-cook for 10-12 minutes, or until cauliflower is nicely sauteed (do a taste test – make sure it isn’t raw and ‘crunchy’).
  7. Optional Roasting: You can also turn up the heat to high and roast for 2-3 minutes, stirring continuously.
  8. Final Seasoning: Add 2 tablespoons lemon juice and 1/4 cup freshly chopped cilantro. Mix well and cook for 1 minute.
  9. Turn off the heat. Curried cauliflower rice is ready. Serve hot.

Recipe Video

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Recipe Notes

  • Riced cauliflower should be finely processed to mimic the texture of rice. Avoid over-pulsing to prevent mushiness.
  • A generous amount of oil is necessary for proper sautéing; it ensures the dish doesn’t taste raw.
  • Ensure the tofu is well-drained before sautéing for better browning.
  • Frozen peas should be thawed and patted dry to avoid excess moisture in the dish.
  • Continuously stir the cauliflower while cooking to prevent burning and ensure even cooking.
  • High heat at the end adds a roasted flavor to the cauliflower.
  • Curry powder can be swapped with a garam masala blend for a different flavor profile.
  • Lemon juice should be added off-heat to preserve its fresh tanginess.
  • Fresh cilantro adds a burst of flavor but can be substituted with parsley or omitted for those who dislike it.
  • To make the dish spicier, add chili flakes or chopped green chilies.
  • The dish is best served hot and fresh but can be stored in the fridge for up to two days.
  • Avoid overcrowding the pan, as it may prevent proper sautéing.

Frequently Asked Questions

Yes, store-bought riced cauliflower works perfectly for convenience.

Use a non-stick pan and water or vegetable broth for sautéing, though the texture may differ.

You can use tempeh, or cooked chickpeas for a soy-free option.

It is not recommended, as cauliflower tends to lose its texture when thawed.

Absolutely! Bell peppers, carrots, or spinach make great additions.

Use a high-quality curry powder with a blend of aromatic spices like cumin, coriander, and cardamom.

Yes, add chili flakes, chopped chilies, or cayenne pepper to taste.

Yes, parsley or green onions can be used as substitutes.

It can be stored in the fridge for up to two days in an airtight container.

It pairs well with vegan yogurt or a fresh salad for a complete meal.

Nutritional Info (per Serving)

  • Calories: 425 kcal
  • Carbohydrates: 40 g
  • Protein: 24 g
  • Fat: 22 g
  • Saturated Fat: 3 g
  • Sodium: 102 mg
  • Potassium: 1283 mg
  • Fiber: 15 g
  • Sugar: 14 g
  • Vitamin A: 1151 IU
  • Vitamin C: 196 mg
  • Calcium: 281 mg
  • Iron: 6 mg

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