This healthy and delicious cauliflower rice with carrot and peas is a low-carb, nutrient-packed alternative to traditional rice. It’s quick, flavorful, and versatile, making it perfect as a light meal or a side dish for any occasion.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
Servings
- Serves: 4
Ingredients
- 1 head cauliflower (~800g)
- 2 carrots, diced
- 1 cup (160g) peas
- 1 onion, chopped
- 3 garlic cloves, crushed
- 3-5 tablespoons olive oil
- Salt to taste
- Black pepper to taste
Directions
- Prepare the Cauliflower Rice:
- Cut the cauliflower into small florets or chunks.
- Working in batches, place the cauliflower in a food processor and pulse (in 1-2 second pulses) until it resembles rice or couscous. Be careful not to over-process. Set aside.
- Sauté Vegetables:
- In a large pan, heat olive oil over medium heat.
- Add the chopped onion and sauté until slightly golden.
- Stir in the crushed garlic and diced carrots, cooking for 4-5 minutes until the carrots are tender.
- Add Peas and Cauliflower Rice:
- Stir in the peas and cook for 2-3 minutes.
- Add the prepared cauliflower “rice” and season with salt and black pepper.
- Optionally, drizzle with additional olive oil for extra flavor. Cook for 3-5 minutes, stirring occasionally, until the cauliflower is softened. Avoid overcooking to maintain texture.
- Serve:
- Serve warm and enjoy as a main dish or side.
Serving Suggestions
- Pair with grilled chicken, fish, or tofu for a complete meal.
- Add a fried egg on top for a protein-packed breakfast.
- Sprinkle with fresh herbs like parsley or cilantro for extra flavor.
Cooking Tips
- Use frozen peas for convenience if fresh ones are not available.
- Avoid over-processing the cauliflower in the food processor to prevent a mushy texture.
- Add a dash of soy sauce or lemon juice for a flavor twist.
Nutritional Benefits
- Cauliflower: Rich in vitamin C, antioxidants, and fiber.
- Carrots: Provide beta-carotene and vitamins A and K.
- Peas: A good source of plant-based protein, fiber, and vitamins.
Dietary Information
- Vegetarian: Yes
- Vegan: Yes
- Gluten-Free: Yes
Nutritional Facts (Per Serving)
- Calories: ~120
- Protein: 4g
- Carbohydrates: 15g
- Fat: 6g
- Fiber: 4g
Storage
- Refrigerate: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheat: Warm in a pan over medium heat, stirring occasionally.
- Freeze: Not recommended as the cauliflower may become soggy upon reheating.
Why You’ll Love This Recipe
- Low-carb and nutrient-rich alternative to rice.
- Quick and easy to prepare with minimal ingredients.
- Versatile enough to pair with various proteins and sauces.
- Perfect for meal prep and busy weeknights.
Conclusion
Cauliflower Rice with Carrot and Peas is a simple yet satisfying dish packed with flavor, nutrition, and versatility. Whether served as a standalone meal or a side, this recipe is a great way to enjoy a healthy and delicious alternative to traditional rice. Try it today for a wholesome treat!
Frequently Asked Questions (FAQ)
- Can I use frozen cauliflower? Yes, but thaw and drain it well before processing.
- What other vegetables can I add? Bell peppers, zucchini, or spinach work well in this dish.
- How do I keep the cauliflower from getting mushy? Cook it briefly and avoid over-processing in the food processor.
- Can I use canned peas? Yes, but drain and rinse them before adding.
- Is this recipe keto-friendly? Yes, it’s low in carbs and suitable for keto diets.
- Can I add protein? Add cooked chicken, shrimp, or tofu for a protein boost.
- What can I use instead of a food processor? Grate the cauliflower using a box grater.
- Can I use coconut oil instead of olive oil? Yes, coconut oil adds a slightly sweet flavor.
- How can I make it spicier? Add chili flakes or a dash of hot sauce.
- Can I prepare this dish ahead of time? Yes, store it in the fridge and reheat when ready to serve.