Indian Cauliflower Fried Rice


Versatile veggies among Indian cauliflower fried rice. Substitute shredded yellow squash or zucchini for the carrots and/or cut green beans for the peas.

Indian Cauliflower Fried Rice
Photo: Jason Donnelly
Total Time:
35 mins
8 cups


  • 1 medium head cauliflower (about 2 lb.), cored

  • 2 tablespoon canola oil

  • 1 teaspoon cumin seeds, crushed

  • 1 clove garlic, minced

  • 1 teaspoon garam masala

  • 1 teaspoon grated fresh ginger*

  • ½ teaspoon salt

  • ½ teaspoon ground turmeric

  • ¼ - ½ teaspoon cayenne pepper

  • 12 ounce skinless, boneless chicken breasts or thighs, cut into bite-size strips

  • 1 medium onion, cut into thin wedges

  • 1 cup packaged shredded carrots

  • 1 cup fresh or frozen peas

  • ½ cup crunchy falafel-flavor chickpeas or chopped peanuts

  • Snipped fresh cilantro


  1. Break cauliflower into florets (about 8 cups). Place cauliflower in batches in a food processor. Cover and pulse each batch until crumbly and mixture resembles the texture of rice (about 6 cups).

  2. In an extra-large wok or skillet heat 1 Tbsp. of the oil over medium-high heat. Add cumin seeds; cook and stir 10 seconds. Add the next six ingredients (through cayenne); cook and stir 10 seconds. Add chicken. Cook and stir 3 to 4 minutes or until no longer pink (adding additional oil if necessary). Remove chicken from wok.

  3. Add remaining 1 Tbsp. oil to wok. Add onion, carrots, and peas; cook and stir 2 minutes. Add cauliflower; cook and stir 4 minutes more or until cauliflower is tender. Return chicken to wok; heat through. Top each serving with chickpeas and cilantro.


If desired, substitute 1 tsp. purchased ginger paste for grated fresh ginger.

Versatile Veggie

Substitute shredded yellow squash or zucchini for the carrots and/or cut green beans for the peas.

Nutrition Facts (per serving)

280 Calories
11g Fat
20g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 280
% Daily Value *
Total Fat 11g 14%
Saturated Fat 1g 5%
Cholesterol 62mg 21%
Sodium 649mg 28%
Total Carbohydrate 20g 7%
Total Sugars 6g
Protein 26g
Vitamin C 59.1mg 296%
Calcium 44mg 3%
Iron 1.8mg 10%
Potassium 633mg 13%
Folate, total 82.8mcg
Vitamin B-12 0.1mcg
Vitamin B-6 0.8mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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