How to make Grain free cauliflower rice

Sanjeev Kapoor

This is a Sanjeev Kapoor exclusive recipe.

Main Ingredients : Cauliflower (फूलगोभी), Broccoli (ब्रोक्ली/ विलायती गोभी)

Cuisine : Fusion

Course : Main Course Vegetarian

For more recipes related to Grain free cauliflower rice checkout Gobhi Kasoori, Cauliflower Manchurian, Achari Gobhi, Cauliflower And Potato Sukke . You can also find more Main Course Vegetarian recipes like Aloo Posto - SK Khazana Kaalan Soya aur Kala Chana Methi Kela Sev

Grain free cauliflower rice

Grain free cauliflower rice Recipe Card


Hindi: phool gobhi
Till a few years ago, cauliflower used to be a vegetable that is only available during winter but of late cauliflower is available year around especially in big cities. Referred to as the aristocrat of the cabbage family, the flowers are also eaten raw at times. While buying, look for fresh cauliflowers with compact white heads and green fresh looking leaves. Avoid and reject any loose or spread out heads – they are a sure sign of over maturity.

Prep Time : 11-15 minutes

Cook time : 6-10 minutes

Serve : 4

Level Of Cooking : Easy

Taste : Mild

Ingredients for Grain free cauliflower rice Recipe

  • Cauliflower grated 1 cup

  • Broccoli grated 1 cup

  • Olive oil 1 tablespoon

  • Garlic chopped 1 tablespoon

  • Salt to taste

  • Crushed black peppercorns to taste

  • Fresh parsley chopped 1/2 tablespoon


Step 1

Boil 2-3 cups water in a deep non-stick pan. Add cauliflower and broccoli, mix, cover and cook for 1-2 minutes. Strain and cool the cauliflower and broccoli to room temperature.

Step 2

Heat olive oil in a non-stick pan. Add garlic and sauté till light brown. Add the blanched cauliflower and broccoli, mix well and sauté for 1-2 minutes.

Step 3

Add salt and crushed peppercorns, mix well and let it get heated through.

Step 4

Add parsley and mix well.

Step 5

Serve hot garnished with a parsley sprig.

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MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.