Cauliflower Rice Pulao

Cauliflower Rice Pulao is a fragrant and flavorful low-carb Indian dish that substitutes traditional rice with nutritious cauliflower. This light yet satisfying meal is packed with spices and vegetables, making it a perfect snack or side dish.

Ingredients

• Cauliflower - 300 grams
• Onion - 1 medium, finely chopped
• Green peas - 50 grams
• Carrot - 1 medium, diced
• Capsicum (bell pepper) - 1 medium, diced
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Salt - to taste
• Oil (olive or coconut) - 2 tablespoons
• Fresh coriander leaves - for garnish

Steps

1. Rinse the cauliflower and cut it into florets. Pulse in a food processor until it resembles rice grains.
2. Heat oil in a large skillet over medium heat. Add cumin seeds and let them splutter.
3. Add the chopped onion and sauté until golden brown, about 5 minutes.
4. Stir in the ginger and garlic, cooking for another 1-2 minutes until fragrant.
5. Add the diced carrot, capsicum, and green peas. Cook for about 5-7 minutes until the vegetables are tender.
6. Sprinkle turmeric, coriander powder, garam masala, and salt over the vegetables. Mix well.
7. Add the cauliflower rice to the skillet and stir to combine with the spices and vegetables.
8. Cover the skillet and let it cook for 5-7 minutes on low heat, allowing the flavors to meld.
9. Remove from heat and garnish with fresh coriander leaves before serving.

Nutrition

• Calories: 150
• Protein: 5 g
• Carbs: 18 g
• Fiber: 6 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.2 L

Health Benefits

• Low in carbohydrates, making it suitable for low-carb diets.
• Rich in vitamins and minerals, particularly vitamin C and K from cauliflower and vegetables.

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