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Cauliflower rice in black bowl

Cauliflower Rice with Spinach & Nigella Seeds

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?
5 from 5 votes
Prep Time: 6 minutes
Cook Time: 16 minutes
Servings: 6
Calories: 73kcal
Author: Cheryl Whyte


  • Food Processor (or Coarse Grater)
  • Chopping Board & Sharp Knife
  • Large Frying Pan, Wooden Spoon


  • 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 Frozen Spinach Thawed and drained*


  • Gather and prepare your ingredients
    To 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!


*SPINACH: It's a good idea to defrost and drain the spinach before adding it to the cauliflower, so the excess water doesn't make the rice soggy. 


Calories: 73kcal | Carbohydrates: 10g | Protein: 4g | Fat: 3g | Saturated Fat: 2g | Sodium: 260mg | Fiber: 4g | Sugar: 3g
Course | Side Dish
Cuisine | Indian
Keyword | cauli-rice, Easy Side Dishes, Keto, Low Carb, Vegan
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