Cauliflower Rice Recipe (Cauliflower Pulao Recipe)

Last updated on July 18th, 2019

Cauliflower rice recipe- easy Indian cauliflower pulao recipe in 20 minutes. High on flavor and taste this easy cauliflower rice can be made in 20 minutes and an excellent dish to pack in lunch box. Here is how to make Indian style cauliflower rice!  

How To Make Cauliflower Rice:

Cauliflower rice or pulao can be made in so many ways. Here in this easy recipe cauliflower florets are sauteed with some Indian spices and gently tossed with cooked rice.

It is a very mildly flavored rice that is excellent to pack in Kids lunch box. You can pair this cauliflower pulao with some raita or vadam or kachumber for lunch.

Ingredients For Making Cauliflower Rice or Cauliflower Pulao:

To make cauliflower rice recipe, no dry spice powders are used except chilli powder. With some whole spices sauteed, this cauliflower rice is so aromatic yet mildly spiced.

You can use your preferred whole spices. I have used cinnamon, cardamom and spices. Also you can use fennel seeds, bay leaf in this recipe.

I suggest you use basmati rice or long grained rice for cauliflower pulao recipe

Tips For Making Best Cauliflower Rice:

1. Make to cool the rice thoroughly before adding to the sauteed cauliflower. You can also use leftover rice.
2. The rice should be cooked well yet grains separate.
3. Sauteing the cauliflower with some oil gives a nice smoky flavor to the rice.

Cauliflower is a very healthy vegetable loaded with nutrition. It is very rich in manganese and low in fat with high fiber content. So you can include cauliflower in your diet in various forms.

In Indian cuisine cauliflower or gobi is used in various forms.

Some Indian Cauliflower Recipes:

Gobi paratha, cauliflower gravy, cauliflower korma, aloo gobi, gobi matar, gobi masala recipes

What Goes Well With Cauliflower Rice:

You can serve cauliflower pulao or rice with plain curd, raita or chips. As this is a very mild rice you can also serve this with paneer butter masala, veg curry or potato fry!

More Rice Recipes:

Masala rice, mexican rice, jeera rice, peas pulao, veg pulao, veg fried rice recipes.

How To Make Cauliflower Rice Recipe

1. Soak, drain and cook basmati rice. Cool thoroughly.

2. Par boil cauliflower and shelled green peas with little salt and turmeric powder. Drian and set aside.

3. heat 1 tablespoon oil in a pan and saute the par boiled cauliflower florets till color changes slightly. Set aside.

4. In the same oil while it is still hot,  add cumin seeds and let it crackle. Add green chillies and finely chopped ginger. Saute well till the raw smell goes off.

5. Add whole spices and saute for few minutes. Add finely chopped onions and saute well till the color changes into golden brown.

6. Add finely chopped green bell peppers and saute very well.

7. Add fried cauliflower florets,salt ,chilli powder and saute well for 5-7 minutes till the raw smell of chilli powder goes off.

8. Add Cooled rice and 1 teaspoon oil or ghee. Mix gently.

9. Serve cauliflower rice hot or pack in tiffin after it cools slightly.

Cauliflower Rice Recipe Card:

Cauliflower Rice Recipe (Cauliflower Pulao Recipe)

Cauliflower rice recipe is a very easy to prepare Indian style cauliflower pulao or pilaf that is very mildly spiced and delicious

5 from 1 vote

Print Rate

Course: main

Cuisine: Indian

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Servings: 4

Calories: 349kcal

Author: Harini

Ingredients

• 1 medium sized cauliflower head florets separated
• 1.5 cups basmati rice
• 1/2 cup green peas
• 1/2 green bell pepper finely chopped
• 1 onion finely chopped
• 2 green chillies
• 1 " ginger peeled and finely chopped
• 1 teaspoon chili powder
• Salt
• Oil

Whole Spices

• Whole spices:
• 1/2 inch cinnamon stick
• 2 green cardamoms
• 1 black cardamom
• 2 cloves

Instructions

• Soak, drain and cook basmati rice. Cool thoroughly.
• Par boil cauliflower and shelled green peas with little salt and turmeric powder. Drian and set aside.
• heat 1 tablespoon oil in a pan and saute the par boiled cauliflower florets till color changes slightly. Set aside.
• In the same oil while it is still hot, add cumin seeds and let it crackle. Add green chillies and finely chopped ginger. Saute well till the raw smell goes off.
• Add whole spices and saute for few minutes. Add finely chopped onions and saute well till the color changes into golden brown.
• Add finely chopped green bell peppers and saute very well.
• Add fried cauliflower florets,salt ,chilli powder and saute well for 5-7 minutes till the raw smell of chilli powder goes off.
• Add Cooled rice and 1 teaspoon oil or ghee. Mix gently.
• Serve cauliflower rice hot or pack in tiffin after it cools slightly.

Notes

1. You can deep fry the cauliflower florets if you wish.
2. You can add ghee instead of oil.

Nutrition

Calories: 349kcal

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