Spicy cauliflower rice with minty cucumber raita

Spicy cauliflower rice with minty cucumber raita

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(5 ratings)

Prep: 15 mins Cook: 25 mins


Serves 2

A vegetarian, calcium, folate, fibre, iron and vitamin C-rich pilau that's also 4 of your 5-a-day. Packed with goodness!

Nutrition and extra info

  • Gluten-free
  • Vegetarian

Nutrition: per serving

  • kcal588
  • fat19g
  • saturates7g
  • carbs73g
  • sugars18g
  • fibre14g
  • protein23g
  • salt0.2g
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  • 85g brown basmati rice
  • 1 tsp ground turmeric
  • 2 tsp ground coriander
  • seeds from 6 cardamom pods
  • 1 tbsp finely chopped fresh ginger



    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 2 bay leaves
  • 1 red chilli, deseeded and finely chopped
  • 2 tsp reduced-salt vegetable bouillon (wheat free if you're gluten free)
  • 25g creamed coconut, chopped
  • 400g can chickpeas (no need to drain)
  • 200g cauliflower florets, broken into bite-sized pieces
  • 1 red pepper, cut into chunks
  • 1 red onion, cut into thin wedges
  • 1 tbsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • ½ tsp cumin seeds

For the minty cucumber raita

  • 150ml pot live natural bio yogurt
  • ¼ cucumber, coarsely grated
  • ½ small pack mint, leaves chopped, a few left whole



    There are several types of mint, each with its own subtle difference in flavour and appearance.…


  1. Heat oven to 220C/200C fan/gas 7. Put the rice in a sauté pan with the turmeric, coriander, cardamom, ginger, bay leaves and chilli. Pour in 300ml water and add the bouillon and creamed coconut. Bring to the boil, cover the pan and leave to simmer for 15 mins. Add the chickpeas with their liquid (and a little more water if necessary), then cook, covered, for 10 mins more.

  2. Meanwhile, toss the cauliflower, red pepper and onion in the oil with the cumin seeds. Spread out on a baking sheet and roast for 20 mins until the vegetables are tender and a little charred around the edges.

  3. While the cauliflower and rice cook, make the raita by mixing together the yogurt, cucumber and chopped mint.

  4. When the cauliflower and rice are tender (the stock should be absorbed by now), toss the two together, scatter with the mint leaves and serve with the raita on the side.

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Comments, questions and tips

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5th Jan, 2019
I really enjoyed this! I didn't quite have all the spices so I used ground ginger instead of fresh and no cardamom pods. I would say that the minty raita is not a necessity but instead of chilli I added a dried chilli and onion arrabiata mix that I got knocked down at the supermarket. If I'd used chilli and it was hotter it perhaps would have gone better but I guess anyway it's up to taste! I will definitely do this again and perhaps use any veggies hanging around that one can roast, sprouts, courgette, asparagus, carrots. Delish vegetarian (veg stock cube) meal! I also used half a white onion as I forgot to buy red at the supermarket but I think red would make it even tastier!
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