Cauliflower curd rice (yogurt rice) is a healthy and delicious alternative to traditional rice dishes. Made with grated cauliflower, it’s a low-carb and gluten-free option that’s perfect for those following a plant-based or keto diet. The addition of curd (or yogurt) gives it a tangy and creamy flavor, while spices like mustard seeds, cumin, peppercorn, and curry leaves add a touch of spice and aroma. Smell, taste, enjoy…and dance!

Cauliflower Dahi Rice

Prep Time 10

Cook Time 5

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Ingredients

For seasoning:

Red chilies 2-3
mustard seeds 1 tsp
chana dal 1 tbsp
urad dal 3/4 tbsp
jeera 1 tsp
curry leaves 5-7
green chilies – chopped, 2
peppercorn – ½ tsp
chopped cilantro 2 tbsp
cauliflower Rice 2 cups
dahi/yogurt – 2/3 the amount as cauliflower rice
salt to taste

Garnish

with pomegranate seeds, grapes, cilantro, seasoning

Instructions

How to make

Cauliflower Rice :
Sources: Can buy fresh cauliflower and coarse grind to rice consistency
or buy frozen cauliflower rice which is easily available in stores.
Frozen cauliflower rice: Cook in microwave for 4-6 minutes, squeese the water (doesn’t have to be dry squeezed since we will be mixing with yogurt).
Make on stove top:
Here I am showing making on the stove top.
Saute with seasoning for 5-7 minutes until tender.

Seasoning

Heat oil and put red chilies then mustard seeds. When the mustard seeds start spluttering, put chana dal then urad dal. When they are light brown, add chopped green chilies, jeera, peppercorn (whole black pepper) and curry leaves.
Take a portion of this with the red chilies aside.
Then add the freshly made cauliflower rice and saute till tender. or Usually takes 7-9 minutes.
If using frozen micorwave cooked cauliflower rice add to the seasoning.
Add salt to taste.
hen add chopped cilantro and mix.
When cooled, add the yogurt. Here I am using non- fat plain yogurt.
You can use your choice of yogurt – whole milk, non fat or vegan yogurt.
Garnish:
When serving you can put the saved seasoning on top and garnish with
pomegranate seeds, chopped coriander and grapes.

Notes

When Time Matters:

Microwave cauliflower rice for 5-6minutes and let the excess water drain

When Calories Matter:

Make with non or low fat yogurt

When Only plant based food matters (Vegan)

Use vegan yogurt

With what to serve:

Tastes great with lemon pickle, tomato cilantro chutney, ginger chutney, fried stuffed chilies

Eat this for lunch or dinner or with pulihora (Tamarind rice) on a lazy Sunday afternoon brunch followed by a nice nap!

Tips:

This is a typical comfort food for all Indians besides being a probiotic. You can make it in just a few minutes.

All it takes is seasoning and salt to transform plain cauliflower rice into a delicious dish liked by everyone.

If you are preparing hours ahead of time, add half a cup of warm milk and mix so it will set by the time you serve and does not turn sour.

Cauliflower Dahi Rice