Spiced Cauliflower Rice

This is a simple, tasty low-carb rice substitute. You can change the spices to suit your tastes but the basic principles are the same. Even the most staunch cauliflower haters might like this one!



½ a head of cauliflower grated or blitzed in a food processor to a rice like consistency.

1 tbsp ground coriander

1 tsp human powder

½ a tsp of smoked paprika

1 tsp chilli powder

1 tsp of turmeric

a thumb -sized piece of ginger

1 large onion

3 cloves of garlic

Bunch of fresh coriander


Mix spices to a paste with a couple of splashes of water to prevent burning when stir frying

Stirfry ginger, garlic and chilli for a minute with dry spice paste to release the flavours.

Add the onion and stirfry until caramelised.

Add a splash of water if it begins to stick.

Add the grated cauliflower and toss it in the onion mixture until lightly coated.

Add a few tablespoons of water and cover with the lid to continue cooking for about five minutes.

Stir in fresh coriander and season to taste.


NB I like to serve it with spiced mango salsa and my favourite curry. If you don’t have time to make the salsa it’s nice with some chopped mango and even a few nuts.

2 thoughts on “Spiced Cauliflower Rice

  1. Tried this today. Bloomin lovely,healthier and easy. Plenty left for the freezer……
    Your favourite Auxillary nurse


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