Cauliflower Rice Recipe

Curried cauliflower rice

  • serves 3
  • Easy

The best way to make a quick veggie curry. A mix between a pilaf and a curry, this pan-cooked cauli is healthy and super quick to make. Chilli gives it a kick and garam masala and coriander its Indian flavour. Top with yoghurt and more coriander to serve to deliver a meal for two that's faster than a midweek takeaway



  • garam masala 1 tbsp
  • chilli flakes a pinch
  • cauliflower 1, broken into florets
  • oil
  • onion 1, halved and sliced
  • cooked basmati rice 250g (use a pouch of ready-cooked if you like)
  • coriander 1 handful, chopped
  • black mustard seeds 1 tsp
  • turmeric a pinch
  • plain yoghurt 3-4 tbsp


  • Step 1

    Put the spices in a bowl with the cauliflower, a slug of oil and the onion and toss together. Season well, tip into a frying pan and put on a lid. Fry for 5 minutes, shaking the pan every now and then until the cauliflower and onion start to soften and toast at the edges. Take off the lid when it is soft to drive off any steam. Add the rice and stir until heated through.

  • Step 2

    Heat a little more oil in a small pan and add the mustard seeds and turmeric. Heat until the seeds pop then tip over the rice, add spoonfuls of yoghurt and top with coriander.

Try more of our cauliflower recipes here...

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Nutritional Information

  • Kcals 277
  • Fat 9.1g
  • Carbs 37.7g
  • Fibre 6.3g
  • Protein 12.3g
  • Salt 0.3g