Crushed Jeera Cauliflower Rice: Quick Low Carb Side
Last updated on October 28th, 2024
Try Crushed Jeera Cauliflower Rice if you want a tasty, healthy side dish with your favourite curry, gravy, or sauce. It’s not just super quick to make and adds flavour to any meal, but also incredibly versatile. Adding chicken, eggs, or veggies can make it a complete meal, plus it’s a great alternative to rice when watching carbs.
| serving size | carbs | fibre | net carbs |
|---|---|---|---|
| 3/4 cup | 5.5g | 1.9g | 3.6g |
Crushed Jeera Cauliflower Rice
Crushed Jeera Cauliflower Rice is not just a fantastic low-carb substitute for regular rice for your Indian curry but also a healthy choice.
I crush the jeera (cumin seeds) to intensify its flavour and sweat the onions just enough to make them taste sweeter. Then, when I add the riced cauliflower, all the flavours blend into the pan, making it a 20-minute side for my curry sauce.
No need to pre-boil cauliflower
This simple accompaniment absorbs the flavourful profiles of my curry, and it’s quick to prepare without having to pre-boil the cauliflower. Furthermore, it’s an easy cauli-rice dish that you need to try. It provides the texture and flavour of traditional basmati rice dishes without the high carb content.
Leftover cauliflower rice
Also, leftover crushed jeera cauliflower rice is fantastic! It’s versatile and adds a lovely touch to salads if you haven’t already devoured it. Embrace this yummy and adaptable option for your low-carb and keto meals, and feel good knowing you’re making a healthy choice! Enjoy!
What Does Crushed Jeera Cauliflower Rice Taste Like?
Even with just a few ingredients, this rice is full of flavour. It’s an excellent substitute for rice because it’s easy to make and has a neutral flavour that doesn’t overpower when paired with a saucy curry.
• neutral cauliflower
Cauliflower rice gives the sensation of absorbing curry sauce, which is precisely what you want when enjoying rice and curry. Ideally, it fills the gap when you’re craving basmati rice.
• smoky crushed jeera (cumin)
The flavour of crushed cumin combined with the rice is smoky and nutty, with a hint of pepper that creates a distinct aroma when roasted in the pan.
• caramelized onion
Sweating the onions adds a hint of sweetness that quickly develops, providing a nice contrast to the crushed cumin. This enhances the flavour of the cauliflower rice without overpowering the curry it is served with.
Carbs and Servings Notes
With this recipe, you’ll have approximately 5 cups of cooked crushe cumin cauliflower rice. A serving size of 3/4 cup contains just 3.1 net carbs, making it a smart choice for those keeping an eye on their carbohydrate intake. This nutritional profile makes it a great addition to your low-carb or keto diet plan.
under 5g net carbs per serving
- 5.5g of carbohydrates
- 1.9g of fibre
- 3.6g of net carbs
This cauliflower rice also has only 45 calories, making it very easy to incorporate into a weight loss plan without compromising your health goals.
Ingredients
Cauliflower:
Select the freshest cauliflower surrounded by leaves without black spots or dirt marks. A good-sized large head will yield about 5 cups.
Onions:
Lightly caramelized onions add a sweet flavour to this recipe, complementing any curry gravy. Dicing the onions also helps them cook faster and caramelize more quickly.
Crushed Jeera/Cumin:
Cumin adds a smoky flavour and enhances the taste of cauliflower. Crush the cumin using a small spice grinder or pestle and mortar. Alternately, place it in a ziplock bag and roll it over a wooden board to crush it. You may be able to find pre-crushed cumin at local South Asian stores, too.
Butter & Olive Oil:
Substitute plant-based butter for a bowl of vegan cauliflower rice.
Salt:
I try not to add much salt to my recipes, but you need to add salt. Add it towards the end to taste-test the rice and gauge how much to add.
How to Make Crushed Jeera Cauliflower Rice
Prepare the Cauliflower
1) Remove the leaves from the cauliflower and cut off the florets from the stem.
2) Wash the florets thoroughly, then pulse them in a food processor to achieve a rice-like consistency. Alternatively, you can grate the cauliflower. Set the riced cauliflower aside.
Dice the onion and crushed cumin
3) Dice the onion small and crush the cumin to enhance its aromatic flavour, or keep the seeds whole if preferred.
Lightly caramelize the onions and toast the crushed cumin
4) Heat butter in a heavy-bottomed pan, then sauté the diced onions on medium heat until they turn translucent and slightly brown at the edges. About 5 mins.
5) Next, create a hole in the centre of the onions. Lower the heat and add the oil. As it heats, add the crushed cumin to toast briefly. Once they begin to sizzle, stir them around to blend with the onions.
Add the cauliflower rice
6) Add the riced cauliflower and stir to infuse the flavours of the onions and cumin. Season with a dash of salt and let the cauliflower sweat on medium heat. You can also add other spices if desired for extra flavour.
7) On low-medium heat, cover the pan and cook for about 8-10 minutes. Check the rice halfway, and if it starts to dry up in the middle, you can add a little water to loosen the residue. I like to cook my rice til it has a slight bite rather than fully soft, but you can cook it to your preference.
9) Remove the pan from the heat and keep the cauliflower rice covered to soften further. Fluff with a fork before serving.
Tips for the Best Crushed Jeera Cauliflower Rice
- Avoid adding water to the pan when making cauliflower rice, which can result in a wet texture.
- Prepare the cauliflower rice after you finish your main dish.
- Also, ensure the cauliflower is thoroughly dried before ricing to achieve the right texture.
- For better flavour, finely dicing the onion can speed up caramelization, while slicing it can contribute complexity to the dish.
- To enhance the smoky aroma, gently crushing cumin seeds before adding them to the cauliflower rice can significantly improve the dish’s flavour.
- Remember that balance is vital when cooking; the cauliflower should neither dry out too fast nor become mushy. Generally, it takes around 15 minutes to add the cauliflower to the pan until it’s ready to be served.
Frequently Asked Questions
Can I use store-bought rice cauliflower to make cumin cauliflower rice?
If the cauliflower is dry enough in this recipe, you can use store-bought cauliflower rice instead of fresh cauliflower. By freshly packed cauliflower and check the expiry date.
How many cups of cauliflower rice in a head of cauliflower
Depending on the size of the cauliflower, A large head typically yields roughly 5 cups of riced cauliflower, which yields about five 1-cup servings.
How to pick a good cauliflower?
When picking out a cauliflower, choose one that looks fresh and clean. Try to find a good deal, but avoid cauliflower with dents, dirt, or mould.
Can I mix this recipe with regular rice?
It’s a great idea to mix cooked cauliflower rice with cooked basmati rice. When transitioning to a rice alternative like cauliflower, combining it with cooked basmati rice can help make the change smoother, especially for those who may not be accustomed to the taste of cauliflower. This gradual transition can benefit individuals just starting with low-carb options.
Can I make crushed cumin cauliflower rice in the oven?
Lightly caramelize the onions and saute the cumin. Transfer the onion and cumin to a baking dish, toss in the cauliflower rice, cover with foil, and bake in the oven at 400 degrees Fahrenheit for about 15 minutes. Covering the dish will help the riced cauliflower steam as it cooks in the oven, making it fluffy.
Ways to Use Cauliflower Rice
• Add your favourite vegetables, such as bell peppers, peas, or carrots, for added colour, texture, and nutrients. Don’t be afraid to experiment and find your perfect combination!
• Pair the cauliflower rice with a protein of your choice, such as grilled chicken, shrimp, or tofu, to make it a complete and satisfying meal. You can try this recipe with Thai Red Curry Shrimp or Chicken Korma.
• Enhance the flavour by adding spices like turmeric and saffron for a warm and aromatic touch.
• Make Cauliflower Chaffle Bites for a quick, easy snack.
• Create a vibrant and nutritious poke bowl using cauliflower rice as the base and topping it with fresh and flavorful ingredients like raw fish, avocado, and crunchy vegetables.
• Turn this recipe into a low-carb Jambalaya for an amazing twist on a classic dish.
Storage and Freezing
Storage: Keep the jeera cauliflower rice in an airtight container in the refrigerator for 3-4 days. Reheat it in the microwave or sauté on medium heat until heated.
Freezing: You can freeze it in a freezer-safe bag or container for up to one month. Thaw it in the refrigerator overnight and then heat it in a pan until the moisture evaporates.
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Crushed Jeera Cauliflower Rice: Quick Low Carb Side
INGREDIENTS
- 1 large Cauliflower Head - riced about 5 cups
- 1 medium Yellow Onion - diced
- 1 tbsp Butter
- ½ tsp Oil
- ½ tsp Jeera/Cumin seeds - crushed
- ½ tsp Salt
INSTRUCTIONS
- Remove the leaves from the cauliflower and cut off the florets from the stem.
- Wash the florets thoroughly, then pulse them in a food processor to achieve a rice-like consistency. Alternatively, you can grate the cauliflower. Set the riced cauliflower aside.
- Dice the onion small and crush the cumin to enhance its aromatic flavour, or keep the seeds whole if preferred.
- Heat butter in a heavy-bottomed pan, then sauté the diced onions on medium heat until they turn translucent and slightly brown at the edges. About 5 mins.
- Next, create a hole in the centre of the onions. Lower the heat and add the oil. As it heats, add the crushed cumin to toast briefly. Once they begin to sizzle, stir them around to blend with the onions.
- Add the riced cauliflower and stir to infuse the flavours of the onions and cumin. Season with a dash of salt and let the cauliflower sweat on medium heat. You can also add other spices if desired for extra flavour.
- On low-medium heat, cover the pan and cook for about 8-10 minutes. Check the rice halfway, and if it starts to dry up in the middle, you can add a little water to loosen the residue. I like to cook my rice til it has a slight bite rather than fully soft, but you can cook it to your preference of texture.
- Remove the pan from the heat and keep the cauliflower rice covered to soften further. Fluff with a fork before serving.
RECIPE NOTES
Tips for the Best Cauliflower Rice
- Avoid adding water to the pan when making cauliflower rice, which can result in a wet texture.
- Prepare the cauliflower rice after you finish your main dish.
- Also, ensure the cauliflower is thoroughly dried before ricing to achieve the right texture.
- For better flavour, finely dicing the onion can speed up caramelization, while slicing it can contribute complexity to the dish.
- To enhance the smoky aroma, gently crushing cumin seeds before adding them to the cauliflower rice can significantly improve the dish’s flavour.
- Remember that balance is vital when cooking; the cauliflower should neither dry out too fast nor become mushy. Generally, it takes around 15 minutes to add the cauliflower to the pan until it’s ready to be served.