Health by Jay

Vegetarian recipe · lunch, dinner

Cauliflower rice

காலிஃபிளவர் சாதம் (cauliflower saadham)

Serves 3 · 10 min

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The base that lets you keep eating kuzhambu, rasam and poriyal without the white rice.

VegetarianCauliflower

3.5 gnet carb / serving
4 gprotein
4 gfat
6.5 gfiber
69kcal

Estimated per serving from USDA FoodData Central and Indian Food Composition Tables 2017 values for the raw ingredients. Real numbers vary with brands and portions.

Ingredients

  • 500 g cauliflower, pulsed to rice-size (காலிஃபிளவர்)
  • 2 tsp ghee
  • pinch salt

Method

  1. Pulse cauliflower florets in a food processor until rice-sized. Squeeze out moisture in a cloth if very wet.
  2. Heat ghee in a wide pan, add the cauliflower and salt, and stir-fry uncovered 4 to 5 minutes until just tender.
  3. Serve hot with any kuzhambu or rasam.
Tips

Frozen riced cauliflower from Costco or Trader Joe's works. Cook it straight from frozen on high heat.

Health note

One cup of cooked white rice has roughly 45 g of carbohydrate. The same cup of cauliflower rice has about 3 to 4 g net carb. Refined grain and white rice intake are linked to higher type 2 diabetes risk, more strongly in Asian populations C[1,2].

Recipe credit: tamilpaleorecipes.com.

Sources on this page

Every source below was checked against its PubMed, DOI or publisher page. Grades and how we use them: evidence grades.

  1. Hu EA, Pan A, Malik V, et al. (2012). White rice consumption and risk of type 2 diabetes: meta-analysis and systematic review.. BMJ 344:e1454. PMID 22422870 · doi:10.1136/bmj.e1454 - Meta-analysis of cohorts
  2. Bhavadharini B, Mohan V, Dehghan M, et al. (2020). White Rice Intake and Incident Diabetes: A Study of 132,373 Participants in 21 Countries.. Diabetes Care 43(11):2643-2650. PMID 32873587 · doi:10.2337/dc19-2335 - PURE cohort, 132,373 people, 21 countries