Low-carb tikka cauliflower rice

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.

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!

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

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5 from 2 votes

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Prep Time5 minutes mins

Cook Time15 minutes mins

Total Time20 minutes mins

Servings: 4 (as a side)

Calories: 200kcal

Author: Becca Heyes

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Ingredients

• ▢ 1 tbsp oil
• ▢ 1 onion, sliced or diced
• ▢ 120 g green beans, cut into 1 inch pieces (~1 cup chopped)
• ▢ 1 medium head cauliflower
• ▢ 1/2 tsp curry powder
• ▢ 1/2 tsp garam masala
• ▢ 1/2 tsp ground coriander
• ▢ 1/2 tsp turmeric
• ▢ 1/4 tsp ground cumin
• ▢ Salt
• ▢ Black pepper
• ▢ 250 g cherry tomatoes, halved (~ 1 1/2 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

Nutrition Facts

Low-Carb Tikka Cauliflower Rice

Amount Per Serving (1 portion)

Calories 200 Calories from Fat 68

% Daily Value*

Fat 7.6g12%

Saturated Fat 1g5%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 178mg7%

Potassium 1400mg40%

Carbohydrates 30.3g10%

Fiber 12.2g49%

Sugar 13.4g15%

Protein 8.7g17%

* Percent Daily Values are based on a 2000 calorie diet.

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

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