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This Cauliflower Rice with Spinach and Nigella Seeds is an excellent alternative to white or wholegrain rice. Especially if you’re looking for a side dish that is high in fibre and low in calories. What’s more, it’s perfect for Real Food, Keto, Paleo, Whole30, Vegan and Grain-Free lifestyles. Or, if you’re just looking to get an extra portion of vegetables on your plate. Tempted?
IS CAULIFLOWER GOOD FOR YOU?
You bet! Cauliflower is an excellent source of vitamins including fibre, Vitamin C, K and B6 as well as minerals and antioxidants. As Megan Ware, RDN, L.D. explains in this Medical News Today article, Everything you need to know about cauliflower: “Eating more plant foods, such as cauliflower, has been found to decrease the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.”
And for those wondering if cauli-rice is low-carb, the answer is yes! So, if you’re following a low-carb or keto lifestyle and are tracking carbohydrates, cauliflower contains just 5g of carbs per 100g. (Source)
HOW DO YOU RICE A CAULIFLOWER?
Ricing a cauliflower is a reasonably simple job. The easiest (and cleanest) way, is to take the florets and pulse them in a food processor until you have rice size pieces. I say pulse because you have much more control that way. If you keep the processor blade going too long, you’ll end up with purée.
Alternatively, you could grate the cauliflower using a coarse grater. This takes a little longer and does tend to create a bit more mess. However, if you have a fur-pup like mine, the bits will be hoovered up, no problem!
If you don’t want to rice it yourself, many supermarkets now sell cauli-rice in the fresh and frozen produce sections. As always, be sure to read the label so that you’re getting 100% cauliflower and no added nasties.
HOW TO MAKE CAULIFLOWER RICE WITH SPINACH AND NIGELLA SEEDS
I’m all about adding loads of flavour to dishes that would otherwise be a little bland. Hovering in the background, you’ll get a subtle hint of coconut as well as the earthy and exceptionally nutritious spinach. Right upfront, you’ve got smoky nigella seeds, fruity heat from the chilli and that unmistakeable garlic tang – this trio really are the superstars here.
- Gather and prepare ingredients
- Sauté onions
- Add garlic and chilli (chili)
- Now add cauliflower and coconut milk
- Then, throw in some thawed spinach and nigella seeds
- Serve and enjoy!
The flavours are inspired by Indian cuisine and because of that this side dish pairs beautifully with Indian curries and stews. I love how delicious it is served alongside my Easy Chicken Tikka with Mint Sauce. It also works great with a stir fry.
Are you looking for a healthy side dish? This recipe might just be what you’re looking for! If you make it, I’d love to know how it turns out. Please get in touch in the comments and let me know.
Recipe
Cauliflower Rice with Spinach & Nigella Seeds
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PRINT PIN RATEEquipment
- Food Processor (or Coarse Grater)
- Chopping Board & Sharp Knife
- Large Frying Pan, Wooden Spoon
Ingredients
- ½ tablespoon Coconut Oil
- 1 Red Onion , Diced
- 2 Garlic Cloves, Crushed
- 1 Red Chilli, Deseeded and finely chopped
- 1 Medium Cauliflower, Washed, striped of leaves and cut into florets
- 2 tbsp Coconut Milk
- ½ teaspoon Sea Salt
- ¼ teaspoon Black Pepper, Freshly ground
- 1 tbsp Nigella Seeds
- 285 g (10 oz) Frozen Spinach, Thawed and drained*
Instructions
- Gather and prepare your ingredientsTo prepare the cauliflower, remove the leaves and chop into florets. Put the florets into a food processor with the blade and pulse until it resembles rice (or you can use the grater attachment). If you're using a grater, grate on the coarse side.
- Heat a pan a medium-high heat, add the coconut oil and sauté the onion until translucent (about 5 minutes). Add the garlic and chilli, stirring for 1 minute until fragrant. Now, add the cauliflower, coconut milk and season with salt and pepper. Mix the ingredients together with a wooden spoon and let it cook for 5-8 minutes, stirring regularly.
- Once the cauliflower has softened but still has a nice bite add nigella seeds and defrosted and drained spinach. Stir for about 2 minutes until the spinach is warmed through. Serve and enjoy!
Notes
Nutrition Information (Per Serving)
Nutrition Disclaimer: Nutritional information is estimated using an online nutrition calculator. For accuracy, we recommend you calculate using the exact ingredients and brands you used.
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Julia
Tried this today with your lovely Slow Cooked Vegan Chilli. Absolutely delicious and quite easy to make. I did over chop the cauli in my very basic food processor – so easy does it on the pulsing next time! But a really nice balance of flavours pairing beautifully with spicy mains.
Cheryl
Hi Julia, Thank you for trying out these recipes, I’m so pleased you liked them. I know what you mean, it’s so easy to over chop the cauliflower, and although grating it is an option, it can be quite a messy option. Maybe pulsing it in smaller batches in your food processor may help??? Thanks again for your feedback.