Meal Prep · Indian
Cauliflower Rice Pulao
A healthy and flavorful low-carb twist on a classic Indian rice dish, perfect for a quick weeknight meal.
Ingredients
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Step-by-step- To make cauliflower rice, wash and pat dry the cauliflower. Cut into florets and pulse in a food processor until it resembles rice grains. Do not over-process.
- Heat ghee or coconut oil in a large non-stick pan or Dutch oven over medium heat. Add cumin seeds, bay leaf, cardamom pods, and cinnamon stick. Sauté until fragrant, about 30 seconds.
- Add chopped onion and cook until translucent and lightly golden, about 5-7 minutes. Stir in ginger-garlic paste and green chilies, cooking for another minute until the raw smell disappears.
- Add diced mixed vegetables and cook for 3-5 minutes, stirring occasionally, until slightly tender-crisp.
- Stir in turmeric powder, coriander powder, and garam masala. Cook for 1 minute, stirring constantly to toast the spices.
- If using, whisk the yogurt and add it to the pan. Cook for 1-2 minutes, stirring continuously, until the yogurt is fully incorporated and doesn’t curdle.
- Add the riced cauliflower to the pan. Season with salt to taste. Mix well to combine all ingredients.
- Cover the pan and cook on low heat for 5-7 minutes, or until the cauliflower is tender but still has a slight bite. Avoid overcooking to prevent sogginess.
- Stir in fresh mint leaves, cilantro, and lemon juice. Mix gently.
- Garnish with roasted cashews, if desired, and serve hot.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 12 g |
| Fat | 18 g |
| Carbohydrates | 20 g |
| Fiber | 8 g |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store leftover Pulao in an airtight container in the refrigerator. Ensure it cools completely before storing.
Freezer Up to 1 month
For longer storage, freeze cooled Cauliflower Rice Pulao in freezer-safe containers or bags. Thaw in the refrigerator overnight before reheating.
Reheat Stovetop/Microwave
Reheat on the stovetop over medium heat with a splash of water or vegetable broth, stirring occasionally, until heated through. Alternatively, microwave in 1-minute intervals, stirring in between, until warm.
Chef’s Corner
- Don’t over-process the cauliflower; you want rice-like grains, not a paste. A grater can also be used.
- To prevent soggy Pulao, ensure the cauliflower rice is as dry as possible before cooking. You can even spread it on a clean kitchen towel for 15 minutes.
- Customize your Pulao with other vegetables like bell peppers, mushrooms, or even paneer (Indian cheese) for added protein.
- For a richer flavor, toast the cashews in a separate small pan with a teaspoon of ghee until golden before garnishing.
