Dr. Jennifer Luis ND

Low-Carb Indian Fried Cauliflower “Rice”

I just had to share this new delicious recipe that I have fallen in love with this past month.  On my quest to eat less grains and more vegetables, I have been eating a lot more cauliflower.  This newest favourite makes my whole family happy, especially my daughter who loves Indian foods and spices.  The trick to this dish is to roast the cauliflower first in a bit of olive oil to really bring out the toasty flavour.  The spices are all ones that I have on hand and my inspiration for the blend came from my favourite cookbook “The Whole Life Nutrition Cookbook” by Alissa Sergersten and Tom Malterre.

Indian Fried Cauliflower “Rice”
Serves 6

  • 1 large head of cauliflower, cut into florets and tossed in olive oil
  • 2 tablespoons coconut oil
  • 1/4 – 1/2 cup of cashews, slivered almonds or nut of your choice
  • 1/4 teaspoon sea salt
  • 1 teaspoon ground cumin
  • 1 teaspoon black mustard seeds
  • 1 1/2 teaspoons ground coriander
  • 3-4 green onions, sliced
  • 1/4 cup chopped fresh cilantro


Toss cauliflower florets in about 1 tablespoon of olive oil or melted coconut oil and bake at 350F for 30-45 minutes.  Turn florets while baking and remove from oven when edges are browned.  Use a food processor to blend the cauliflower into a rice-like consistency.

In a large skillet or wok, heat the coconut oil until hot and melted.  Add the nuts and spices and let cook while stirring for 1-2 minutes until the nuts start to brown slightly.  Add in the chopped green onion and stir.  Place the cauliflower rice into the wok and stir for 30 seconds.  Remove from heat and add cilantro, mix and enjoy! Left-overs (if any – not often in my house) can be enjoyed for several days if refrigerated.