Cauliflower yogurt rice is a nice twist on the traditional rice-based yogurt dish, offering a lighter and nutrient-packed alternative. Instead of relying on the usual cooked white rice, this version uses grated or frozen riced cauliflower as its base, which is low in calories and carbohydrates while being rich in vitamins and fiber.
The cauliflower is usually steamed or lightly sautéed before being mixed with creamy yogurt, making it a perfect dish for those looking to incorporate more vegetables into their meals. The yogurt not only adds a tangy, refreshing flavor but also lends a velvety texture that beautifully complements the crunch of the cauliflower. This dish can be seasoned with simple spices like salt, pepper, and cumin, or enhanced with fresh herbs like cilantro and mint for an added burst of flavor.
To elevate the dish, traditional Indian tempering (tadka) can be added for an extra layer of aroma and taste. This involves heating a small amount of oil or ghee and frying mustard seeds, curry leaves, dried red chilies, and a pinch of asafoetida before pouring the sizzling mixture over the yogurt cauliflower rice.
Garnishing with pomegranate seeds, grated carrots, or even roasted cashews can add pops of color and texture, making it as visually appealing as it is delicious. This versatile recipe serves as a fantastic side dish, a light meal, or even a cooling snack on a warm day.
Ingredients:
- 1 medium head of cauliflower (riced)/ ready-made frozen cauliflower rice
- 1 cup plain yogurt (Greek or regular)
- 1 tablespoon oil or ghee
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1-2 dried red chilies
- A few curry leaves
- A pinch of asafoetida (optional)
- Salt to taste
- Fresh cilantro (chopped) for garnish
Instructions:
- Fresh cauliflower: Wash and dry the cauliflower. Remove the leaves and stem.
- Grate the cauliflower using a box grater or pulse it in a food processor until it resembles rice grains.
- Frozen cauliflower: Thaw the riced cauliflower. Put it on a cheesecloth and drain the liquid completely. (The next step is optional for frozen cauliflower).
- Lightly steam or sauté the cauliflower rice for 3-5 minutes until tender. Set aside to cool.
In a large bowl, whisk yogurt along with water, salt until smooth. Once the cauliflower rice has cooled, mix it into the yogurt. Stir well to combine.
Prepare the Tempering/Tadka:
- Heat oil or ghee in a small pan. Add mustard seeds, cumin seedsand let them splutter.
- Add dried red chilies ( broken), curry leaves, and asafoetida (if using). Fry for a few seconds until aromatic.
- Pour the hot tempering over the cauliflower yogurt mixture. Mix gently.
- Garnish with fresh cilantro.
- Let it sit for at least an hour, so that the cauliflower absorbs the yogurt.
- Serve chilled or at room temperature.
