Curry Cauliflower Rice

Ingredients

• 60 ml (4 tbsp)olive oil
• 1/2onion, chopped
• 2 clovesgarlic, minced
• 150 g (1 cup)red bell pepper, chopped
• 2scallions, chopped
• 22.5 ml (1.5 tbsp)curry powder
• 1/2 tspblack pepper
• 1/2 tspbouillon powder
• 1/2 tspthyme
• 1/2 tsp, or to tastesalt
• 454 g (1 lb)cauliflower rice
• to tastecilantro, to garnish

Instructions

1. 1

   Heat the oil

   Add the olive oil to a large skillet and heat it.

2. 2

   Soften aromatics

   Sauté the onion and garlic until translucent.

3. 3

   Cook the vegetables

   Add the red bell pepper and scallions, then cook for 5 minutes.

4. 4

   Add the spices

   Stir in all the spices.

5. 5

   Cook the cauliflower

   Add the cauliflower rice and cook over medium heat for 5–10 minutes, stirring often.

6. 6

   Adjust the seasoning

   Taste and add more salt if needed.

7. 7

   Add the garnish

   Finish with the optional garnish.

What is curry cauliflower rice?

Cauliflower rice is cauliflower cut into small, rice-like pieces and cooked as a vegetable rather than a grain. This version takes a curry-seasoned, Asian-inspired direction, with pepper, scallions and aromatics cooked together in a skillet.

The quick cooking keeps the cauliflower distinct while the spices coat it evenly. It works as a simple side or as the base of a meal with another source of protein.

Nutrition and macros by portion

The nutrition label shows one serving as written: 177 calories, 3g protein, 10g carbs, 15g fat.

Most of the carbohydrates come from the cauliflower and vegetables, while the olive oil supplies most of the fat; the listed protein is modest. To make a more balanced plate, serve a portion alongside a protein-rich food.

Build flavour in the pan

Aromatics: cook the onion and garlic until translucent before adding the other vegetables. This softens their sharpness and gives the oil a savoury base.

Spices: stir in the curry powder, black pepper, bouillon powder and thyme before adding the cauliflower. Mixing them through the vegetables helps distribute their flavour.

Keep the vegetables distinct

Red pepper and scallions: give these 5 minutes in the pan before adding the cauliflower rice. They should soften while retaining some shape.

Cauliflower rice: stir often as it cooks over medium heat for 5–10 minutes. Start checking at 5 minutes; stop when it is hot and tender to your liking.

Season to taste

Bouillon powder and salt both contribute savouriness, so taste the finished cauliflower before adding extra salt. The recipe gives 1/2 teaspoon as a starting amount, with more to taste.

For a more even finish, stir well after adjusting the seasoning so it reaches the vegetables throughout the skillet.

Choose a skillet that fits

A large skillet gives the cauliflower rice room to heat through as you stir it. If the pan is crowded, it can be harder to mix the spices and vegetables evenly.

Have the chopped vegetables and measured spices ready before you begin: the cooking stages follow one another quickly.

Serving ideas

Serve the cauliflower rice as a side with a protein of your choice, or make it part of a larger meal alongside other vegetables. Cilantro adds a fresh finishing touch when you have it.

For a more filling plate, pair it with something substantial rather than increasing the cooking time; extra time can make the cauliflower softer.

Recipe notes & tips

• Chop the onion and pepper to a similar size so they cook evenly.
• Stir the spices into the vegetables before adding the cauliflower rice.
• Keep the heat at medium while the cauliflower cooks.
• Stir often to help the cauliflower heat evenly and pick up the seasoning.
• Taste before adding extra salt because the bouillon powder is already savoury.
• Add cilantro at the end so it stays fresh.

Variations

• Add chilli: stir in chilli flakes with the spices for a hotter result.
• Use fresh curry spices: replace the curry powder with a curry blend you already enjoy.
• Add peas: stir in peas with the cauliflower rice and cook until hot.
• Finish with lime: squeeze a little lime over the dish just before serving.
• Add more herbs: use extra cilantro as a fresh finishing garnish.

Common mistakes to avoid

• Crowding the skillet: the ingredients are harder to stir evenly, so use a large pan.
• Cooking the cauliflower too long: it can turn very soft, so begin checking at 5 minutes.
• Adding salt without tasting: bouillon powder is savoury, so check the seasoning first.
• Skipping the stirring: the spices may not coat the cauliflower evenly, so stir often.
• Leaving the garlic unattended: add it with the onion and sauté until translucent rather than letting it brown.

How to store

Cool leftovers and refrigerate them in a covered container for up to 3 days. Reheat in a skillet over medium heat, stirring until hot throughout.

Frequently asked questions