Updated: Apr 1
Looking for an easy one pot meal and protein rich? Well here's one quick, rice and cauliflower-rice dish! It's easy peasy, non- labor-intensive and so special! It's loaded with veggies, heart-healthy and so wholesome!
When you are trying to add more veggies to your dishes and not meeting your goals, her's one easy way is to do so by swapping some starches with those veggies. And if you haven't yet gotten a chance to try cauliflower-rice or are skeptical, now is the time to take the leap and start. How about start with mixing regular white/brown rice with cauliflower rice (1:1 ratio).
For all of the reasons below, cauliflower-rice has become a popular rice alternative. There are a bunch of advantages to it:
It's made from one of the healthiest cruciferous vegetables, so it's full of nutrients like fiber, potassium, vitamins C, K and B6
It has 25 calories per cup as compared to 200 Kcal for a cup of cooked white rice
It has only 3 gms/cup of net carbs as compared to white rice which has around 45 gms/cup
It cooks quickly
It flavors very well
So, let's start cooking!
Prep time: 30 minutes
Cook time: 20 min
olive oil, 2 tbsp
onion, diced, 1/2 big
garlic cloves or powder, 3, optional
plain greek yogurt, 1 Tbsp
tofu, cubed, 1/2 lb
bay leaf and cinnamon stick, 1-2 in number (optional)
turmeric powder, 1 tsp (other options are taco seasoning or all spice, 1 Tbsp)
salt, to taste
mix veggies, 3 cups (mushrooms, bell peppers, mix- fresh or frozen)
cauliflower-rice, 3 cups
OPTIONAL- plain white/ brown rice, 1 cup cooked
Serve with side: Mint and cucumber yogurt
Optional- use cooked white or brown rice and simmer
heat oil, fry onions until golden brown for 2-3 minutes, on medium-high. Add the chopped garlic/ garlic powder.
add bay leaf and cinnamon stick, bell peppers, and mushrooms, cook for 2 minutes or so.
add all the other veggies on hand (fresh or frozen), and combine salt, spices, turmeric, and greek yogurt. Toss in gently.
top it up with a layer of cauliflower rice (this is the time to also add in some white or brown rice which is totally optional). Leave the layer without tossing (avoid pressing down too much)
simmer on slow for 8 min. Take off the stovetop, and leave it covered for another 5-7 minutes before serving.
garnish with cilantro (optional).
toss gently when ready to eat.
For the side of spiced cucumber and mint yogurt:
Whisk 1.5 cup plain yogurt, 1/2 cup water and combine pink Himalayan salt, cumin powder, mint, grated cucumber. Chill before serving.
Mint and cucumber yogurt
As mentioned above, it's fine to mix regular rice with cauliflower rice (1:1 ratio) of you are skeptical
Avoid too much greek yogurt on rice, we just to make it moist, or it'll become runny.
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Did you try this recipe? I would so much love to hear your variation of this recipe! :)