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Cauliflower Rice Pulao

Are you looking for a low-carb, low calorie grain alternative?  Cauliflower rice is the way to go. No doubt, cauliflower has proven to be the trendiest and most versatile vegetable for a while now.  In previous recipes I’ve made cauliflower tikka bites, and then I have a cauliflower and peas korma …and get this I’ve made a puree for one of my pasta dishes. How about that!  In this recipe I used ghee (clarified butter) to bring the authentic pulao flavours but you can just replace it with oil of your choice.   Let’s get started….

cauliflower Rice Pulao by Videhi Sivurusan

Preparation: 15 minutes  –  Cooking:  20-25 minutes  –  Serves: 2


1 medium cauliflower head (250-300g)

1 tbsp (15ml) ghee (clarified butter) or canola oil +

1 tbsp (15ml) canola oil

2 star anise

1 small piece cinnamon stick

2 cloves

2 cardamoms

¼ tsp black mustard seeds

¼ tsp cumin seeds

1 sprig curry leaves

1 small onion finely chopped

1 green chilli finely sliced

¼ cup chopped carrots

½ cup (125ml) green beans finely sliced

¼ cup raw cashew nuts

1 tsp (5ml) salt – adjust accordingly

¼ cup frozen peas

¼ cup red pepper chopped into square pieces

1 tsp (5ml) coriander powder

½ tsp (2.5ml) cumin powder

1 tsp (5ml) garam masala

1 small tomato finely diced

Fresh coriander to garnish

Let’s Cook 🙂


cauliflower rice pulao ingredients

  • Remove leaves and stalks from cauliflower – add to food processor and use the pulse action, blitz to rice like texture and size. Add to a bowel of boiling water and a tsp salt for 5 or more minutes. Rinse, strain and keep aside.
  • Heat ghee and oil in a pot. Toss in star anise, cinnamon stick, cloves, cardamoms, mustard and cumin seeds.  As soon as mustard seeds pop – add onion and chilli.  Sauté onion until soft and translucent 30 – 45 seconds
  • Add carrots – cook for a minute
  • Add green beans, cashews and salt – cook for another minute or two and then add peas and peppers. Toss in coriander powder, cumin powder and garam masala – add tomatoes –  Give it a good stir cook for 2-3 minutes. cauliflower Rice Pulao by Videhi 4
  • Finely add cauliflower rice – mix well combining all the ingredients. Cook until cauliflower is soft but still has a crunch or to the texture you prefer   10 – 15 minutes (do not over cook)

Hot tip 😉 serve with salad and pesto of your choice.

For a spicier pulao double the quantities of garam masala, coriander & cumin powder.



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This entry was posted on January 17, 2016 by in spices, Vegetarian and tagged , , , , , , .
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