Recipe from Garden Fresh Foodie
Editor’s note: This plant-based recipe makes a great and healthy 1-dish meal. This dish is full of flavor and is made with cauliflower rice — for an extra cruciferous health boost. Enjoy.
Revolutionary Recipe: Indian Cauliflower Rice Bowl
Prep Time: 20 minutes
Cook Time: 10 minutes
Number of servings: 6
Per Serving 504 calories
Fat 6 g
Carbs 89 g
Protein 29 g
- Cauliflower rice base (below)
- 1 cup diced bell pepper, we used red and yellow
- 2 cup of beans (we used a mix of chick peas and black beans-use whatever you have on hand)
- 1 lime, zest and juice
- 1 tbsp cumin
- 2 tsp turmeric
- 2 tbsp fresh minced ginger
- a few dashes or 1/8 tsp cayenne (depends on your heat preference)
- Additional broth if needed to help wilt greens
- 3 cups of greens (it can be any kind, I used spinach, but have used kale and collards)
- 1/2 cup fresh cilantro (if you don’t like it, use parsley)
- Additional salt/pepper as desired
- Nuts for serving: pistachios, slivered almonds, or pumpkin seeds
- After making the cauliflower rice pilaf (recipe below,) add in remaining ingredients listed above, except greens, cilantro, and nuts.
- When finished, add greens, cilantro, and stir until greens are wilted (adding more water/broth if needed).
- Serve and top with slivered almonds, pistachios (what we used), toasted pine nuts, or pumpkin seeds & enjoy!
• Low in calories and no refined carbohydrates-great for those on a gluten free diet and diabetic friendly
• No added oils or fats, cholesterol free-great for heart health
• Great source of plant-based protein from beans and greens, important for repairing & rebuilding tissues
• High in anti-oxidants (vitamin C)
• High in Fiber-great for regulating blood pressure and blood sugar, as well as improving digestive health
• High in Calcium
• High In Vitamin C-168%; from cauliflower and peppers, great antioxidant that boosts immunity and decreases inflammation in the body
• Very high in potassium (beans are excellent source); 1076 mg, great for regulating blood pressure, kidney and nervous system function
• Good source of 46% Vitamin A, important for blood pressure regulation, eye, hair, skin, nail, and dental health
• Good source of plant-based iron, 20%, important for oxygenation of blood
• Good source of Calcium-10%, plant-based sources are better absorbed by the body, important for bone and dental health/strength
Cauliflower Rice Pilaf Recipe
- 2 cups of red onions – about 1 large (could use regular onions too)
- 3 cups (or more) of mushrooms, sliced
- 3 cups of cubed eggplant (could omit if you don’t have any)
- 7 cups of shredded cauliflower (this is about half of a head of cauliflower-use the leftovers to roast up for salads!)
- 1 1/2 tbsp, about 3 garlic cloves, minced
- 1-2 cups of water or broth
- 1 1/2 tsp salt
- 1 stalk curry leaves (about 10 leaves)-alternatively, can use 1 large or 2 small bay leaves, remove before eating
- fresh pepper to taste
- Shred the cauliflower in a food processor using the shredding attachment.
- Add onions to a hot pan, along with a little broth to help sauté (not too much, as you want the onions to caramelize slightly). Sauté onions until translucent, then add eggplant and mushrooms.
- Add in cauliflower.
- Saute until cauliflower softens, adding in broth/water as needed to prevent sticking, but just enough to soften the rice without getting too watery.
- Add salt/pepper to taste.
- Top with slivered almonds or toasted pine nuts.
Tell us in the comments what you think of this plant-based recipe because we’d love to know.