Indian in 7 minted cauliflower rice with green pepper

Cauliflower grated into rice-like grains is an ideal way to enjoy Indian flavours without the carbs and calories that rice has. It’s surprisingly filling and satisfying if flavoured well – best of all, it takes only a few minutes to cook. 

minted cauliflower rice
Gareth Morgans


1/2 head of cauliflower, coarsely grated or processed into ‘rice’ in a food processor
1 tsp cumin seeds
1 green pepper, cored, deseeded and finely chopped
a small handful of mint, leaves picked (woody stalks discarded) and finely chopped
squeeze of fresh lemon juice


2 tbsp sunflower oil

1. Tip the cauliflower ‘rice’ into a bowl, season with salt and set aside for 10 minutes. Squeeze the cauliflower in a sieve to get rid of as much juice as possible.

2. Heat 1 tablespoon of sunflower oil in a saucepan and add the cauliflower ‘rice’. Stir constantly over a high heat for 5 minutes or until it begins to slightly darken in colour (ensure you stir it frequently to keep it fluffy and avoid clumping). Remove from the heat, tip into a bowl and set aside.

3. Warm another tablespoon of sunflower oil in the same pan, add the cumin seeds and cook over a high heat until they darken, then add the green pepper and stir-fry for 5-6 minutes until soft.

4. Mix in the cauliflower ‘rice’ and mint. Adjust the seasoning to taste and drizzle with the lemon juice.

5. Serve with a salad and some natural yogurt.

TIP If you’d like a bit of heat in this dish, add a couple of chopped chillies after the cumin seeds have darkened. Fry them for a few seconds then add the green pepper.

indian in 7 recipes

Indian in 7: Delicious Indian Recipes in 7 Ingredients or Fewer by Monisha Bharadwaj is published by Kyle Books, price £17.99. To order a copy for £14.40 with free p&p until 3 November visit, or call 01603 648155.