Cauliflower rice pulao with mixed vegetables

Artist's impression of a bowl of cauliflower rice pulao, with mixed vegetables.
Note: Image is an artist's impression.

This dish has the essence of traditional pulao, while embracing a low-carb twist. The cauliflower rice, infused with aromatic spices and mixed vegetables, is a guilt-free yet delicious meal option.

Prep time: 15 minutes

Cook time: 20-25 minutes

Serves: 1

Ingredients

  • Cauliflower florets, (150g) grated or processed into rice-like texture
  • Carrot, (20g) finely chopped
  • Green beans, (20g) finely chopped
  • Peas (fresh or frozen), (20g)
  • Onion, (20g) finely chopped
  • 1 small green chilli, finely chopped (adjust to taste)
  • Ginger paste, ½ tsp
  • Garlic paste, ½ tsp
  • Cumin seeds, ½ tsp
  • Garam masala, ½ tsp
  • Turmeric powder, ¼ tsp
  • Cumin powder, ¼ tsp
  • Coriander powder, ¼ tsp
  • Salt to taste
  • 1 teaspoon olive oil
  • Fresh cilantro leaves, for garnish

Method

  1. In a pan, heat olive oil over medium heat. Add cumin seeds and let them splutter.
  2. Add chopped onion and sauté until translucent.
  3. Stir in ginger paste and garlic paste. Sauté for a minute until fragrant.
  4. Add chopped carrot, green beans, and peas. Cook for 5-7 minutes until vegetables are slightly tender.
  5. Add turmeric, cumin powder, coriander powder, garam masala, and salt. Mix well.
  6. Add grated cauliflower and sauté for 3-4 minutes, allowing flavours to blend and cauliflower to cook slightly.
  7. Cover the pan and let the pulao cook on low heat for another 5-7 minutes, stirring occasionally.
  8. Garnish with fresh cilantro leaves before serving.

Nutritional information

Per serving:

Calories - 120 kcal

Carbs - 15g

Proteins - 5g

Fats - 5g

Fibre - 5g

Profile photo of nutritionist Rimsha Rasheed, contributor of the diabetes-friendly cauliflower rice pulao with mixed vegetables recipe.
Rimsha Rasheed

Rimsha is a passionate nutritionist whose world revolves around creating delicious pathways to healthier lifestyles. With a heart deeply rooted in the rich tapestry of cuisines, she weaves together flavours that nourish not only the body but also the soul. She loves crafting unique recipes, sharing insights on balanced living, and savouring the journey towards wellness, one delectable bite at a time.

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