Friday, March 21, 2014

Cauliflower rice

Cauliflower is one amazing vegetable and can be used in a lot of dishes. Cauliflower is low in fat, low in carbohydrates but very high in folate and other nutritional  elements. Cauliflower can be boiled, steamed, stir fried, microwaved and even can be eaten raw.

I found this recipe here and tried it . Believe me, it turned out great and is ideal for lunch boxes.


  • Cauliflower - 1 medium sized
  • Tomatoes - 3 big 
  • Garlic - 3 pods finely chopped
  • Ginger - 1 inch finely chopped/ minced
  • Green chilli - 1 chopped
  • Onion - 1 big cut in to thin slices
  • Basmati rice - 1 cup
  • Turmeric - 1/4 +1/4 tsp
  • Red chilli powder - 1/4 +1/2 tsp
  • Dhania jeera powder (cumin-coriander powder) - 2 tsp
  • MTR pulao masala - 2 tsp
  • Salt as per taste
  • Frozen peas (optional) - 1/4th cup (if using fresh peas, cook the peas before adding)
  • Oil - 2 tbsp
  • Cilantro for garnishing
Other masala:
  • Bay leaf - 1
  • Cloves - 2
  • Cinnamon - 1 inch piece
  • Cardamom - 1


  • Cook the rice either in the microwave or rice cooker or pressure cooker. Once cooked, set it aside
  • Bring water  to boil in a large pot. Clean the cauliflower and cut it in to small florets and add it to the boiling water. Add ½ tsp turmeric to this water.

  • Keep the florets in the boiling water for 3 minutes. Turn off the heat and let the florets remain in this water for a couple minutes. Drain the water and keep the florets  aside.
  • Heat  1 tsp oil in a pan. Once hot, add the drained florets and fry. Add ¼ tsp of red chilli powder. Fry it till they get a crispiness to them.

  • Heat oil in a thick bottomed pan, once hot, add the bay leaves, cardamom, cloves and cinnamom stick.
  • Add the sliced onions, ginger, garlic and the chopped chillies.
  • Blanch the tomatoes and puree them.
  • Once the onions have turned translucent, add the pureed tomatoes. Now add all the dry masalas (red chilli powder, turmeric powder, MTR pulao masala and cumin-coriander powder) and mix well. Cook till the oil separates from the masala.

  • Add the peas , and mix well.
  • Once the peas is well incorporated, then add the fried cauliflower florets and the cooked rice.

  • Add salt .
  • Mix well. Lastly add cilantro leaves and serve the rice hot with raita or sabzi of your choice.

You can also watch the video on my you tube..:)


  1. I often wonder what else I can cook with cauliflower other than sabzi or manchurian. I like the simple yet flavorsome recipe here. will surely give it a try:)

    1. Ty :) do give it a try, i hope u like it the way my family likes it:)

  2. Great alternative to regular cauliflower dishes...simple and gorgeous

  3. Hi Shubha,

    This is today's menu in our house. I thought to post my comment after preparations, but can't hold myself back for writing this comment.
    Your this Pulao will be added in my cooking list. This is one of the excellent combination of rce and cauliflower. Will going to share image of this recipe very soon. This recipe will going to be big hit in our house.
    Thanks a lot for this excellent share.
    Good day :)

    1. Ty so much dear..perfect message to wake up too, u made my day:)

  4. Great idea. I would love to eat rice with cauliflower. Very nice preperation. Looks beautiful too. :)

  5. Although it's quite a favoured veggie with my folks the use of cauliflower has remained limited to veg pulao and Khicdi when it comes to rice dishes. Having a rice dish with cauliflower as the predominant ingredient is a very interesting idea and good dish to add to the repetoiré of recipes.