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Turmeric Cauliflower Rice
5 from 42 votes

Turmeric Cauliflower Rice

Turmeric Cauliflower Rice features grated cauliflower sautéed with mustard seeds, curry leaves, onion, garlic, turmeric, and red pepper flakes for a fragrant, lightly spiced dish. The addition of lemon juice brightens the earthy flavors, and optional peas or roasted cashews add texture and variety. This dish provides a low-carb alternative to rice with a colorful, savory profile.

Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
Servings: 4
Calories: 55 kcal
Course: Side Dish
Cuisine: Indian, Vegan

Ingredients

  • 1 tsp neutral cooking oil see notes for oilfree, generic cooking oil
  • 1/2 tsp mustard seeds
  • 8 curry leaves ,optional
  • 1/3 cup onion finely chopped
  • 2 cloves garlic minced
  • 3/4 tsp Turmeric
  • 1/3 tsp red pepper flakes
  • 2 tbsp lemon juice divided, or lime juice
  • 1 tbsp water
  • 1/2 tsp salt
  • 3 cups cauliflower rice , loosely packed, thawed for 10 mins if frozen
  • cilantro for garnish
  • cayenne pepper for garnish
  • peas optional add ins, 1/4 cup each, roasted cashews
  • cashews optional add ins, 1/4 cup each, roasted cashews

Instructions

    Cup of Yum
  1. Chop the cauliflower into equal size 1 inch pieces and add to a food processor with regular s blade or grater blade and process in bursts of a few seconds to grate. Alternatively,, chop the cauliflower into large pieces and Grate the cauliflower using a large grater.  
  2. Heat oil in a large skillet over medium heat, when hot, add mustard seeds and let them start to sputter. Add curry leaves and mix. Add onion, garlic and pinch of salt and mix. Cook for 2 minutes.
  3. Add turmeric and pepper flakes and optional peas and mix in. Cook for 2 mins. (You can also add a cup of cooked chickpeas, some more salt to make this a meal).
  4. Mix 1 tbsp lemon juice and 1 tbsp water and add to the skillet. Mix for a few seconds. Add cauliflower and salt and toss well.
  5. Cover and cook for 4 to 6 mins. Open the lid, fluff really well.  (If using frozen, open the lid after 4 mins and continue to cook uncovered for another 1-2 mins to help the extra moisture evaporate)
  6. Add the remaining lemon juice to taste, cilantro, some black pepper, cayenne or curry powder if you wish. Taste and adjust salt, lemon and heat.  Serve immediately with Curries, or add to Bowl meals. 

Notes

  • Try swapping mustard seeds for cumin seeds or use garam masala for a different spice profile.
  • Add chopped quick-cooking vegetables alongside peas and cook briefly before adding cauliflower rice.
  • For an oil-free version, sauté onions in broth instead of oil and omit mustard seeds.
  • Use lemon or lime juice to add brightness at the end of cooking.
  • Frozen cauliflower should be thawed and cooked uncovered briefly to reduce excess moisture.

Nutrition Information

Calories 55kcal (3%) Carbohydrates 9g (3%) Protein 2g (4%) Fat 1g (2%) Sodium 330mg (14%) Potassium 398mg (8%) Fiber 2g (8%) Sugar 3g (6%) Vitamin A 50IU (1%) Vitamin C 62.7mg (70%) Calcium 34mg (3%) Iron 0.7mg (4%)

Nutrition Facts

Serving: 4 Serving

Amount Per Serving

Calories 55

% Daily Value*

Calories 55kcal 3%
Carbohydrates 9g 3%
Protein 2g 4%
Fat 1g 2%
Sodium 330mg 14%
Potassium 398mg 8%
Fiber 2g 8%
Sugar 3g 6%
Vitamin A 50IU 1%
Vitamin C 62.7mg 70%
Calcium 34mg 3%
Iron 0.7mg 4%

* Percent Daily Values are based on a 2,000 calorie diet.