• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Healthy Recipes
  • Recipes
  • About
  • Subscribe

Easy Cheesy Vegetarian

menu icon
go to homepage
  • Healthy Recipes
  • Recipes
  • About
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Healthy Recipes
    • Recipes
    • About
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×

    Home » Recipes » Vegetarian Dinner Recipes

    Jan 15, 2016 · Modified: Feb 22, 2017 by Becca Heyes · This post may contain affiliate links · 27 Comments

    Low-carb tikka cauliflower rice

    6.0K shares
    • Share89
    • Tweet
    Total time: 20 minutes
    Servings: 4 (as a side)
    5 from 2 votes
    Jump to Recipe Rate this Recipe
    Low-carb tikka cauliflower rice - only 200 calories for a generous portion! Serve it as a side dish alongside your favourite curry, or throw in some protein to make it a full meal. Vegetarian, vegan and gluten-free!

    I absolutely love carbs, I really do. If it were possible to survive on pasta and potatoes alone, I'd be in my element. Unfortunately, I'd probably also be severely malnourished - there's a downside to everything (though... I'm tempted to think it might be worth it...).

    Sometimes, when I want to step away from the carbs for a while, I like experimenting with low-carb recipes. I've done it before - low-carb tortillas, for example, or low-carb risotto. They usually involve cauliflower, and this low-carb tikka cauliflower rice is no exception. Because cauliflower only has a very mild flavour of its own (read: it can be pretty tasteless), it's the perfect vehicle for all those flavours you'd usually use on rice or pasta.

    This time, I went for a tikka-style flavour combo with cumin, coriander, curry... all those old favourites. Add a few veggies and some cauliflower rice, and you've got a tasty low-carb dish. It's great served as a side dish alongside your favourite curry - half of the batch (which is a very generous portion!) only has 200 calories, so you can definitely get away with adding a nice sauce. Or, throw some protein into the pan (chickpeas, paneer, tofu...?) and turn it into a full meal.

    Low-carb tikka cauliflower rice - only 200 calories for a generous portion! Serve it as a side dish alongside your favourite curry, or throw in some protein to make it a full meal. Vegetarian, vegan and gluten-free!

    If you've been living under a rock for the past couple of years, you may not realise that cauliflower rice isn't actually rice at all, just cauliflower that's been mashed up to give a rice-like texture.

    You can do it in a food processor if you're feeling lazy. I actually prefer to do it the non-lazy way (there's a first time for everything!) - I use a grater, as it gives a coarser grain. In fact, this way you may even get a few little whole florets sneaking their way into your dish, which I quite like as it gives a bit of a different texture. Up to you!

    Low-carb tikka cauliflower rice - only 200 calories for a generous portion! Serve it as a side dish alongside your favourite curry, or throw in some protein to make it a full meal. Vegetarian, vegan and gluten-free!

    I used tomatoes and green beans in my tikka cauliflower rice but of course, if you're not a fan then you can swap these out for whatever you have on hand. The tomatoes do a good job of stopping the dish from feeling dry, but they're not essential, especially if you're going to serve it with a saucy curry anyway. Enjoy!

    Low-carb tikka cauliflower rice - only 200 calories for a generous portion! Serve it as a side dish alongside your favourite curry, or throw in some protein to make it a full meal. Vegetarian, vegan and gluten-free!

    Low-Carb Tikka Cauliflower Rice

    If you've cooked this recipe, don't forget to leave a star rating!

    5 from 2 votes
    Print Pin Comment
    Prep Time: 5 minutes
    Cook Time: 15 minutes
    Total Time: 20 minutes
    Servings: 4 (as a side)
    Calories: 200kcal
    Author: Becca Heyes
    (prevents your screen from going dark)

    Ingredients

    • 1 tablespoon oil
    • 1 onion, sliced or diced
    • 120 g green beans, cut into 1 inch pieces (~1 cup chopped)
    • 1 medium head cauliflower
    • ½ teaspoon curry powder
    • ½ teaspoon garam masala
    • ½ teaspoon ground coriander
    • ½ teaspoon turmeric
    • ¼ teaspoon ground cumin
    • Salt
    • Black pepper
    • 250 g cherry tomatoes, halved (~ 1 ½ cups)
    • Fresh coriander (cilantro), to serve

    Instructions

    • Heat the oil in a large frying pan or wok, and add the onion and green beans. Cook over a medium heat for a few minutes until the onion is fairly soft.
    • Meanwhile, remove the leaves from the cauliflower, and grate the white part (or you can blitz it in a food processor if you prefer). Add the cauliflower rice to the pan, and allow to cook for around 5 minutes, stirring occasionally, until it's just starting to turn golden brown.
    • Add the spices, and season generously. Add the halved cherry tomatoes, and cook for a few more minutes, until the tomatoes are beginning to soften. Serve with plenty of fresh coriander (cilantro).

    Nutrition

    Serving: 1 portion - Calories: 200 kcal - Carbohydrates: 30.3 g - Protein: 8.7 g - Fat: 7.6 g - Saturated Fat: 1 g - Trans Fat: 0 g - Cholesterol: 0 mg - Sodium: 178 mg - Potassium: 1400 mg - Fiber: 12.2 g - Sugar: 13.4 g

    Nutritional information is approximate, and will depend on your exact ingredients. Please calculate your own nutritional values if you require accuracy for health reasons.

    Tried this Recipe? Pin it for Later!Mention @EasyCheesyVeg or tag #EasyCheesyVegetarian!

    If you're into cauliflower, I implore you to make this low-carb cauliflower pizza - it's so good!

    Low- carb cauliflower pizza

    More Vegetarian Dinner Recipes

    • A slice of smoked cheese and broccoli tart being cut on a board.
      Smoked Cheese and Broccoli Tart
    • Collage showing vegetarian mushroom recipes with text overlay.
      40 Vegetarian Mushroom Recipes
    • Mushroom stroganoff in a bowl with rice and parsley.
      Slow Cooker Mushroom Stroganoff
    • Cheesy vegetarian chilli mac in a bowl with sliced avocado.
      Vegetarian Chilli Mac (One Pot!)
    6.0K shares
    • Share89
    • Tweet

    Reader Interactions

    Comments

    1. [email protected] says

      February 07, 2016 at 2:46 pm

      Cauliflower rice is one of our favorite dishes, lately. Saving it to try your version soon

      Reply
    2. Wajeeha says

      February 05, 2016 at 4:21 pm

      I love this! I've never tried cauliflower rice before but you had me at tikka. Will be trying this soon! :)

      Reply
    « Older Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Becca! I've been a vegetarian for 20+ years, and unlike most of my other childhood pursuits, I actually stuck with it! I love cooking vegetarian food that's full of flavour, but doesn't take a lot of effort to make.

    More about me →

    As Featured In

    Healthy Recipes

    • Creamy spinach dip in a bowl.
      Cold Spinach Dip (with Greek Yogurt)
    • Mediterranean scrambled eggs.
      Mediterranean Scrambled Eggs with Feta
    • Creamy mushrooms on toast, topped with fresh chives.
      Creamy Mushrooms On Toast
    • Bowl of tarka dal topped with fresh cilatro.
      Easy Tarka Dal (Vegan Red Lentil Curry)
    • A hand scooping creamy cowboy caviar with a tortilla chip.
      Creamy Cowboy Caviar (with Avocado Dressing)
    • Creamy Three Bean Stew
    • Roasted Vegetable Enchilada Casserole
    • A hand squeezing lemon juice over some roasted chickpeas and salad.
      10 Minute Lemon and Black Pepper Chickpeas

    Most Popular

    • A bowlful of rich mushroom bourguignon stew served over mashed potato.
      Mushroom Bourguignon
    • A serving bowl full of crispy roast potatoes.
      How to Make Perfect Roast Potatoes
    • Crispy fried halloumi in a frying pan.
      How to Cook Halloumi Perfectly
    • How To Fry Gnocchi (and why you should want to!)
    • How to Make a Perfect Baked Potato
    • Mexican Bean and Potato Bake
    • A creamy vegetable bake in a baking dish, with a scoop removed.
      Creamy Vegetable Bake
    • 15 Minute Mushroom Stroganoff

    Hi, I'm Becca! I've been a vegetarian for 20+ years, and unlike most of my other childhood pursuits, I actually stuck with it! I love cooking vegetarian food that's full of flavour, but doesn't take a lot of effort to make.

    More about me →

    As Featured In

    Healthy Recipes

    • A portion of vegetarian shepherd's pie on a plate served with fresh arugula.
      Vegetarian Shepherd's Pie
    • 15 Minute Peanut and Sesame Noodles
    • 15 Minute Creamy Pasta Primavera
    • Roasted Vegetable Fattoush
    • Veggie-Packed Slow Cooker Black Bean Soup
    • Sweet Potato Curry
    • Slow Cooker Ratatouille
    • Veggie Burrito Bowls

    Most Popular

    • A bowlful of rich mushroom bourguignon stew served over mashed potato.
      Mushroom Bourguignon
    • A serving bowl full of crispy roast potatoes.
      How to Make Perfect Roast Potatoes
    • Crispy fried halloumi in a frying pan.
      How to Cook Halloumi Perfectly
    • How To Fry Gnocchi (and why you should want to!)
    • How to Make a Perfect Baked Potato
    • Mexican Bean and Potato Bake
    • A creamy vegetable bake in a baking dish, with a scoop removed.
      Creamy Vegetable Bake
    • 15 Minute Mushroom Stroganoff

    Footer

    ↑ back to top

    About

    • About
    • Privacy Policy
    • Accessibility Statement

    Newsletter

    • Subscribe for recipes by email

    Contact

    • Contact

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2022 Easy Cheesy Vegetarian

    6.0K shares