Indian Cauliflower Rice Bowl
Recipe type: Main
Cuisine: Indian
Prep time: 
Cook time: 
Total time: 
Serves: 6
Cauliflower Rice Pilaf Base along with zesty Indian flavors and heart healthy beans! Can be made as a side or as a main dish.
Cauliflower Rice Pilaf Base
  • 2 cups of red onions-about 1 large (could use regular onions too)
  • 3 cups (or more) of mushrooms, sliced
  • 3 cups of cubed eggplant (could omit if you don't have any)
  • 7 cups of shredded cauliflower (this is about half of a head of cauliflower-use the left overs to roast up for salads!)
  • 1½ tbsp, about 3 garlic cloves, minced
  • 1-2 cups of water or broth
  • 1½ tsp salt
  • 1 stalk curry leaves (about 10 leaves)-alternatively, can use 1 large or 2 small bay leaves, remove before eating
  • fresh pepper to taste
Indian Cauliflower Rice Bowl
  • Cauliflower rice base (above)
  • 1 cup diced bell pepper, we used red and yellow
  • 2 cup of beans (we used a mix of chick peas and black beans-use whatever you have on hand)
  • 1 lime, zest and juice
  • 1 tbsp cumin
  • 2 tsp turmeric
  • 2 tbsp fresh minced ginger
  • a few dashes or ⅛ tsp cayenne (depends on your heat preference)
  • Additional broth if needed to help wilt greens
  • 3 cups of greens (it can be any kind, I used spinach, but have used kale and collards)
  • ½ cup fresh cilantro (if you don't like it, use parsley)
  • Additional salt/pepper as desired
  • Nuts for serving: pistachios, slivered almonds, or pumpkin seeds
Cauliflower Rice Pilaf Base
  1. Shred the cauliflower in a food processor using the shredding attachment
  2. Add onions to a hot pan, along with a little broth to help sauté (not too much, as you want the onions to caramelize slightly). Sauté onions until translucent, then add eggplant, mushrooms, and garlic
  3. Add in cauliflower
  4. Saute until cauliflower softens, adding in broth/water as needed to prevent sticking, but just enough to soften the rice without getting too watery
  5. Add salt/pepper to taste
  6. *Top with slivered almonds or toasted pine nuts
Indian Cauliflower Rice Bowl
  1. After making the cauliflower rice pilaf, add in remaining ingredients listed above, except greens, cilantro, and nuts
  2. Stir in greens and cilantro, and mix until greens are wilted (adding more water/broth if needed)
  3. Serve and top with slivered almonds, pistachios (what we used), toasted pine nuts, or pumpkin seeds & enjoy!
1076 mg potassium, 168% Vitamin C, 46% Vitamin A, 20% iron, 10% Calcium based on 6 servings
Nutrition Information
Serving size:  Calories: 199 Fat: .7 g Saturated fat: 0 g Carbohydrates: 35.8 g Sugar: 7.7 g Fiber: 10 g Protein: 15 g Cholesterol: 0 mg
Recipe by Garden Fresh Foodie at