Spiced Cauliflower “Fried” Rice

by Kiran on March 11, 2014 · 25 comments

in Breakfast/Brunch, Indian, Vegetarian

.. or simply called poha in India. But made without flattened rice. Why? Because I’d rather go on town on a cake than packing on more carbs from rice.

That’s how we prioritize.

Spiced Cauliflower "Fried" Rice Poha -- KiranTarun.com/Food

Not that we don’t love rice or bread, but it doesn’t have to be on every menu. Cauliflower is a game changer, my friends. It’s like a fancy sushi, only, healthier for you 🙂

In moderation.


Age is just a number but it also comes with great responsibility. Knowing what you feed your body is very important. Reading nutrition labels and going for regular preventive checkups can help in maintaining a longer and healthier life.

Also, I can’t emphasize enough on the word “moderation”.

Spiced Cauliflower "Fried" Rice Poha | KiranTarun.com/Food [/donotprint]

Print This Recipe Print This Recipe


  • 2 cups of cauliflower, finely chopped
  • 4 tbsp cooking oil
  • 1 tsp mustard seeds
  • light pinch of asafoetida
  • 1/2 tsp turmeric powder
  • 1 spring curry leaves
  • 2 small green chilies, chopped
  • 1 inch ginger, minced
  • 1/2 cup onion, chopped
  • 2 carrots, chopped
  • heaping 1/2 cup green beans, sliced
  • 1/2 cup potatoes, (parboiled) diced
  • 1/2 cup bell pepper, diced
  • 2 tsp lime juice
  • 1 tsp salt
  • Garnish: 1/4 cup roasted peanuts, chopped fresh coriander leaves, sliced radishes and (optional) fried egg.


  1. Heat cooking oil in a large pan on medium. Once oil is heated, add mustard seeds, asafoetida, curry leaves and green chillies. Fry till mustard seeds stop spluttering.
  2. Add onions and turmeric powder. Fry till soft and translucent. Throw in minced ginger and fry till fragrant.
  3. Add vegetables in 3 minute intervals beginning chopped carrots, green beans and parboiled chopped potatoes. Stir in finely chopped cauliflower.
  4. Sprinkle on some salt to taste and a little water to moisten. Put on a lid to cook for 10 minutes.
  5. Once vegetables are cooked and soften, add diced bell pepper and stir-fry for 2 minutes.
  6. Just before serving, add lime juice and garnishes.


Spiced Cauliflower "Fried" Rice Poha -- KiranTarun.com/Food

Hope your week is off to a great and healthier start. On a serious note, our heartfelt prayers goes out to everyone affected by the MH370 incident. May we all find closure, soon.

What’s your take on preventive care?


Enjoyed this recipe? Join others and get free email updates!

Leave a Comment

CommentLuv badge

{ 25 comments… read them below or add one }

1 Rosa March 11, 2014 at 4:20 PM

A great combination! I’d eat that fried rice anyday.




2 Asmita March 11, 2014 at 4:45 PM
3 Dixya @ Food, Pleasure, and Health March 11, 2014 at 5:55 PM

im all for prevention rather than treatment later…esp on certain health matters. lately, i have been eating cauliflower ‘rice’ a lot and its surprisingly very good!

I hope we find some closure on the missing place as well 🙁
Dixya @ Food, Pleasure, and Health recently posted..Whole 30 – Week 1


4 Kelly March 12, 2014 at 5:35 AM

This looks incredible Kiran! I love that you used cauliflower instead of rice and totally agree about everything in moderation 🙂 Your photos are always stunning too my friend – pinning 🙂
Hopefully we can find some closure soon 🙁


5 easyfoodsmith March 12, 2014 at 10:13 AM

Cauliflower seems to be the hailed vegetable off late. Just the other day I saw cauliflower couscous. And here is your creative recipe of cauliflower fried rice! Great post Kiran 🙂
easyfoodsmith recently posted..GARAM MASALA (AROMATIC INDIAN SPICE BLEND)


6 Ashley March 12, 2014 at 12:06 PM

I keep seeing recipes for cauliflower rice and I am dying to try it! And then I forget each week when I do my meal plan lol Fail!
Ashley recently posted..Chocolate Stout Brownies with Irish Cream Frosting


7 John@Kitchen Riffs March 12, 2014 at 1:19 PM

Nice simple, healthy dish. I don’t do cauliflower “rice” nearly enough — need to do that more. This is a wonderful take on fried rice — thanks.
John@Kitchen Riffs recently posted..Irish Potato Candy


8 Angie@Angie's Recipes March 12, 2014 at 3:09 PM

A healthy and flavourful dish, Kiran.
Angie@Angie’s Recipes recently posted..Seeded Sourdough Emmer Soda Bread


9 Daniela @ FoodrecipesHQ March 12, 2014 at 6:08 PM

I’ve been meaning to make cauliflower fried rice for a while now. I’m totally inspired by your recipe. I can see this dish coming soon on my dining table..
p.s. I’m checking the news about the Malaysian flight…very often. It is such a big sad mystery. I still hope they have safely landed somewhere in the world.
Daniela @ FoodrecipesHQ recently posted..Conchiglioni Rigati al Forno – Ricotta & Shiitake Stuffed Shells


10 Avada Kedavra March 12, 2014 at 7:18 PM

I love the photography more than anything. 🙂 Looks so delicious. Will try this recipe someday.
I love your blog!
Avada Kedavra recently posted..Some positive thoughts


11 Alice March 12, 2014 at 7:24 PM

Beautiful recipe as always. I’m loving these traditional Indian foods and the delicious take with flavours I don’t usually try. Looks so satisfying too.
Alice recently posted..No Bake Cheesecakes in a Jar, to indulge your inner Hipster.


12 Choc Chip Uru March 12, 2014 at 10:16 PM

Such delicious fried rice, I love this dish 😀
It looks so filling and full of flavour!

Choc Chip Uru
Choc Chip Uru recently posted..Daddy’s Throwback & Winner Announced!


13 Prash @ YummilyYours March 13, 2014 at 12:11 AM

Hey Kiran! My first time at your blog. Love the idea. If cauliflower crust could taste amazing, I’m sure this would be a killer too! Thanks for sharing 🙂
Prash @ YummilyYours recently posted..BEER BATTERED ASPARAGUS WITH CILANTRO DIP


14 cquek March 13, 2014 at 2:50 AM

I would love this for dinner tonight.
cquek recently posted..Bridge Street Hokkien Mee


15 Maria John March 13, 2014 at 4:29 AM

Gorgeous clicks Kiran..!! I make very few dishes using cauliflower..but this seems interesting…


16 Joanne March 13, 2014 at 7:27 AM

This is a big plate of deliciousness and health! I’m totally craving it.
Joanne recently posted..Kung Pao Chickpea Tacos {GIVEAWAY}


17 Archana @ ThePerfectZest March 13, 2014 at 10:19 AM

ah, I’m about to make some cauliflower “rice” tonite too… totally agree its a game changer.
Archana @ ThePerfectZest recently posted..(Not) Pad Thai


18 Viviane Bauquet Farre - Food and Style March 13, 2014 at 8:29 PM

Cauliflower is indeed a “game-changer”… especially in your capable hands, Kiran 🙂 This dish looks lovely.
Viviane Bauquet Farre – Food and Style recently posted..Watercress and radish salad with smashed avocados and lime vinaigrette


19 Shashi @ RunninSrilankan March 13, 2014 at 9:42 PM

I am all for prevention – so much easier and less stressful – at least in my books!
So loving this cauliflower fried rice – ooh – with all those curry leaves, ginger, onion, mustard, turmeric …your kitchen must have smelt wonderful Kiran!
Shashi @ RunninSrilankan recently posted..Thinking Out Loud…


20 Kari@Loaves n Dishes March 14, 2014 at 8:54 PM

If we can use food as a preventative measure, why wouldn’t we, it just makes sense? Especially when it’s as yummy as this! Love me some cauliflower!
Kari@Loaves n Dishes recently posted..MISO GLAZED EGGPLANT AND KALE


21 rika@vm March 16, 2014 at 4:56 PM

I’ve been seeing a lot of cauliflower ‘rice’ lately and I have yet to make some, I’m not sure what’s keeping me from making them, I guess I prefer cauliflower as a whole 🙂 But that spiced fried rice looks delicious!


22 Gemma @andgeesaid March 17, 2014 at 6:29 AM

This looks delicious and healthy! I’m on a new diet and I’m going to go ahead an include this on my weekly menu 🙂

xx gemmachew.com
Gemma @andgeesaid recently posted..Banana, Quinoa and Chia Seed Pancakes with Mixed Berry Compote


23 ASI March 21, 2014 at 1:38 AM

This turned out wonderful, thanks!

The only change I made was to use cashews instead of peanuts because they’re what I had lying around.

Will definitely repeat.


24 PRASHANTH RAJ March 29, 2014 at 2:10 AM

What a great recipe! Basically iam food lover and i ll try as many new varieties as possible and i would definitely try this one! 🙂
PRASHANTH RAJ recently posted..jaya nama samvatsara ugadi 2014 Panchangam Free download


25 Carolyn Chan April 10, 2014 at 12:12 AM

Seriously, cauliflower is a revelation to me – this is a terrific recipe and another way to use this super versatile vegetable. Thanks for sharing !
Carolyn Chan recently posted..Septime, Paris, France


Previous post:

Next post: