A couple of days in the week, I try to make all three meals grain-free. It sure is a challenge, given our copious rice consumption origins. How do you eat something that’s filling, healthy, tasty and without leaving you with the craving to chow down some carbs right after?

Here’s a recipe that has received the Seal of Approval at my house. You can find organic cauliflower ‘rice’ at Costco, or Whole Foods (check local markets too). If you own a Vitamix or a food processor, I am sure it is easy to make the ‘rice’ yourself. Next time, I will stop being lazy and pulse up some organic cauliflower to make my own ‘rice’, and report back.

Why is this Healthy?

Various components in cruciferous vegetables like Cauliflower and Broccoli have been linked to lower cancer by reducing oxidative stress. They are low-calorie, and rich in folate, vitamins C, E, and K, and fiber. Eat up those veggies!

Did you make this recipe? We’d LOVE to see your creations so click a photo and tag us on Instagram with the hashtag #healthyindian3 and please give a star (★) rating below. Follow us on Facebook, TwitterPinterest and Instagram for healthy, easy and delicious recipes.

Cauliflower 'Rice'

A great recipe to tuck in a ton of cruciferous veggies without actually feeling that you are!
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 2 People
Calories 172kcal


  • 1 Tablespoon Sesame Oil Organic, Cold Pressed
  • 1/2 Cup Onion Chopped
  • 1/2 Teaspoon Garlic Fresh, Minced
  • 1/2 Teaspoon Ginger Fresh, Grated
  • 1 Medium Green Chili Pepper Chopped; Add more for spice
  • 1/2 Cup Broccoli Florets, Chopped to 1 inch
  • 1/4 Cup Edamame Substitute with Peas if you wish to avoid Soy
  • 1 Cup Cauliflower 'Rice' (Pulsed Cauliflower that resembles Rice)
  • 1/4 Teaspoon Turmeric Powder
  • 1/8 Teaspoon Black Pepper Freshly Ground
  • 1/4 Teaspoon Himalayan Pink Salt Or To Taste
  • 1 Tablespoon Coconut aminos Substitute with Soy or Tamari
  • 1/2 Teaspoon Sesame Seeds Black or White, Roasted
  • 2 Tablespoon Cashew nuts Roasted (use Sunflower or Pumpkin Seeds for Nut Allergies)


  • Dry roast sesame seeds in a pan and set aside. Heat oil in the same pan, sauté garlic, ginger, and green chili pepper. Add onions and sauté until translucent.
  • Add broccoli florets, edamame, turmeric powder, ground pepper and salt and sauté for 2-3 minutes, until the broccoli turns dark green.
  • Add cauliflower ‘rice’, coconut aminos or tamari sauce and sauté on medium flame for 3-4 minutes
  • Sprinkle cashew nuts and sesame seeds and serve hot


*Use organic ingredients wherever possible
This is a complete meal by itself.


Calories: 172kcal | Carbohydrates: 13g | Protein: 5g | Fat: 12g | Sodium: 451mg | Potassium: 434mg | Fiber: 3g | Sugar: 5g | Vitamin A: 150IU | Vitamin C: 80.9mg | Calcium: 50mg | Iron: 1.6mg

Subscribe to our Weekly Newsletter

News.  Tips.  Recipes.  Lifestyle. Blogs.  Never shared with Third Parties - Ever.

You have Successfully Subscribed, thank you! Our newsletter will be delivered to your email Inbox on Fridays. Please add us to your Address Book to make sure our emails don't get stuck in your Spam folder.

Pin It on Pinterest

Share This

Share This

Share this post with your friends!