Save This Turmeric Cauliflower Rice is a vibrant, anti-inflammatory side dish that brings a golden touch to any meal. Light and flavorful, it offers a healthy alternative to traditional rice while being remarkably quick and easy to prepare.
Save By pulsing fresh cauliflower into grain-like florets and tossing them with aromatic spices like cumin and garlic, you create a dish that is both nourishing and deeply satisfying. It is perfect for anyone looking to lighten up their plate without losing out on bold seasonings.
Ingredients
- 1 medium head cauliflower (about 600 g), cut into florets
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil (or coconut oil)
- 1 teaspoon ground turmeric
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground black pepper
- 1/2 teaspoon sea salt, or to taste
- Pinch of red chili flakes (optional)
- 2 tablespoons chopped fresh cilantro or parsley
- Juice of 1/2 lemon
Instructions
- Step 1
- Place cauliflower florets in a food processor and pulse until the texture resembles rice grains. Work in batches if needed.
- Step 2
- Heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 2–3 minutes until translucent.
- Step 3
- Add the minced garlic and cook for 30 seconds until fragrant.
- Step 4
- Stir in the ground turmeric, cumin, black pepper, and chili flakes (if using). Cook for 1 minute to toast the spices.
- Step 5
- Add the riced cauliflower and salt. Stir well to coat evenly with the spices and cook for 5–7 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
- Step 6
- Remove from heat. Squeeze over the lemon juice and toss with fresh cilantro or parsley.
- Step 7
- Taste and adjust seasoning if needed. Serve warm.
Zusatztipps für die Zubereitung
To ensure the best texture, use a food processor or box grater to create the rice grains, making sure to pulse carefully to avoid a mushy consistency. Always cook until tender but still retaining a slight bite.
Varianten und Anpassungen
Enhance the dish by adding green peas, diced bell pepper, or baby spinach for extra nutrients. For a delightful crunch, stir in a handful of toasted slivered almonds before serving.
Serviervorschläge
This versatile rice alternative serves as an excellent base for rich curries, grilled meats, or a variety of roasted vegetables. It is best enjoyed warm immediately after finishing with fresh lemon juice.
Save With only 70 calories and 8g of carbohydrates per serving, this Turmeric Cauliflower Rice is a powerhouse of nutrition. It is naturally free from gluten, dairy, soy, eggs, and nuts, making it a safe and delicious option for almost any dietary requirement.
Recipe FAQs
- → How do I rice cauliflower without a food processor?
Use a box grater with the medium holes to grate cauliflower florets into rice-sized pieces. Work carefully and hold the floret stem end for safety. You can also chop florets finely with a sharp knife, though this takes more time and effort to achieve uniform pieces.
- → Can I make this ahead of time?
Yes, riced cauliflower stores well in the refrigerator for 3-4 days. Cook the dish completely, cool to room temperature, and store in an airtight container. Reheat gently in a skillet over medium heat, adding a splash of water if needed to prevent drying. Avoid microwaving as it can make the texture mushy.
- → What vegetables can I add for more variety?
Frozen green peas work beautifully added during the last 2 minutes of cooking. Diced bell peppers, shredded carrots, or baby spinach can be stirred in near the end for extra color and nutrition. For a complete grain bowl, mix in cooked quinoa or serve with roasted sweet potato cubes.
- → Is this suitable for meal prep?
Absolutely. This cauliflower rice meal preps excellently and actually benefits from flavors melding overnight. Portion into individual containers for easy weekday lunches. The texture remains firm and doesn't become watery like some vegetable-based sides. Keep garnishes separate and add just before serving for maximum freshness.
- → Can I use fresh turmeric instead of ground?
Fresh turmeric root works wonderfully for brighter, more complex flavor. Peel and grate 1 inch of fresh turmeric, then sauté it with the onions in step 2. This adds a more intense, slightly citrusy turmeric flavor. Reduce the ground turmeric to 1/2 teaspoon if combining both forms. Wear gloves when handling fresh turmeric to avoid staining your hands.
- → How do I prevent the cauliflower from becoming mushy?
Avoid overcrowding the skillet, which causes steaming instead of sautéing. Cook over medium-high heat and stir occasionally rather than constantly. The cauliflower should remain tender with a slight bite, similar to al dente pasta. Remove from heat while still slightly firm as residual heat continues cooking.