Spicy cauliflower rice with farro is tangy and so tasty. The light and fluffy cauliflower "rice" is paired with the chewy bite of farro, all wrapped in a lemony taste and aromatic spices.
Lemon Cauliflower Rice
These days cauliflower rice is all the rage. And this marvelous vegetable in a variety of forms has found its way on this blog here too.
This spicy cauliflower rice is light and fluffy, so to give an occasional chewy bite I added some cooked farro to the recipe. I also added a few other ingredients in the recipe to add more flavor, texture and taste.
Cooking Tips
- Cauliflower Processing:
- For this recipe, make sure to not process the cauliflower too fine.
- Chop the cauliflower into smaller pieces before running it through the food processor. This will ensure that you have a better control over the size of your cauliflower "rice".
- If you use larger pieces of cauliflower, you may need to process it longer, which will result in part of the cauliflower processing finer than the rice grain size.
- Farro:
- I used the rice cooker for farro and it needed about 45 minutes to be fully cooked.
- Make sure to check the package instructions if there are any.
- Also, the cooking times and instructions may vary depending on the type of farro used - whole, semi pearled or pearled.
- Pre-soaking the farro will help reduce the cooking time.
Health Benefits
Spicy cauliflower rice is lower in calories and carbohydrates when compared to the traditional rice recipes.
It is high in potassium and dietary fiber. I enjoy the chewy bite of farro in this recipe. But if you prefer to lower the carbs further and to make it grain free, then you can skip the farro and increase the amount of cauliflower.
Cauliflower is a pretty nutrient dense vegetable. It is low in calories, but is a good source of antioxidants, phytochemicals, fiber, vitamin C, vitamin K, vitamin B-6, folate and potassium.
Farro is a type of ancient wheat grain with a chewy texture and mild taste. It is popularly used in several Mediterranean and Middle Eastern recipes. It is an excellent source of fiber, protein, magnesium, zinc, B vitamins and iron. Compared to other grains, farro provides an exceptionally high amount of protein.
More Cauliflower Recipes:
- Creamy cauliflower stuffed meatballs
- Healthy cauliflower upma
- Cauliflower couscous with Moroccan lamb stew
- Low carb French onion pizza
★ DID YOU MAKE THIS RECIPE? PLEASE COMMENT AND GIVE IT A STAR RATING BELOW!
Spicy Cauliflower Rice With Farro
Ingredients
- ½ cup farro dry
- ¼ cup carrots organic, shredded
- 3½ cups cauliflower riced
- 2 teaspoons peanut oil
- ½ teaspoon mustard seeds
- 10 to 12 curry leaves
- 2 to 3 red chilies dry
- 3 teaspoons ginger fresh, grated
- ¼ cup raw peanuts
- 2 tablespoons yellow split peas dried
- ½ teaspoon turmeric ground
- 1 tablespoon green chilies chopped
- 2 tablespoons lemon juice
- 2 teaspoons lemon zest grated
- 2 tablespoons coconut flakes dry, toasted, optional
- 2 tablespoon cilantro chopped
- Salt to taste
Instructions
- Soak the yellow split peas in water and set aside.
- Cook the farro in rice cooker with two to three times the volume in water. I used 1½ cups of water with salt as per taste. If using whole farro make sure to pre-soak it for 8 hours.
- Shred the peeled carrots and set aside.
- Preheat oven to 400 ºF.
- Chop the cauliflower into smaller pieces and process it to a rice grain size. Spread it out on a parchment paper lined baking sheet and bake it for about 10 to 12 minutes until the cauliflower is cooked but still firm.
- Heat the peanut oil in a cooking pot. Add mustard seeds.
- When the seeds start popping add the curry leaves and red chilies. Stir a few minutes. When the edges of the leaves start turning tan, add the ginger and stir 2 to 3 minutes.
- Next add the peanuts and stir. When the peanuts are partially toasted, add the drained split peas and stir further until they turn a slight tan at the edges. Then stir the turmeric. Tip: You may also roast the peanuts separately.
- Add carrots and green chilies. Stir and allow the carrots to cook few minutes .
- Next add lemon juice and lemon zest.
- Add the baked cauliflower rice, farro, cilantro, toasted coconut flakes, salt and combine all the ingredients well.
- Adjust the salt, lemon juice and other seasonings as per taste.
- Serve the spicy cauliflower rice with hemp seed chutney for more plant protein. Or with yogurt.
Notes
- Instead of baking the grated/riced cauliflower, it may also be sautéed with 1 to 2 teaspoons of oil for about 5 to 7 minutes.
- Turmeric, mustard seeds, asafoetida, dry red chilies, coconut flakes and chana dal (a type of split chickpea, known as Bengal gram) are available at Indian grocery stores or online. Curry leaves are available at Indian grocery stores and can also be frozen.
- Farro and coconut flakes are available at health food stores and sometimes at regular grocery stores too.
- Readymade riced cauliflower is available at certain grocery stores, that can be searched online for your specific area.
- Make sure to check out the cooking tips for cauliflower lemon rice in the post section above.
- Nutrition facts not including added salt. Check for any added salt in other ingredients and adjust.
Kaitie
I've never had the traditional version of this dish but it sounds delicious and decadent. I will have to try the original, but definitely make this lighter version at home! I know my family will love this!
Roxana Begum
Thanks Katie. You can make the original version just using plain rice instead of the cauliflower and farro. So you can try both versions. The cauliflower version is especially suitable for people with special nutrition needs and preferences.
rika
I am looking forward to trying this recipe! I love Indian foods, this rice looks healthy.
Roxana Begum
Thanks Rika. It is indeed a healthy dish full of Indian flavors.
Kamala
Dear Roxana,
I was lucky to find this recipe,so I could use the farro I had purchased.I pretty much made it according to your recipe, which is very S. Indian to my taste buds! My husband and I are enjoying it as I write this! I will look at all your vegetarian recipes.!
Thank you!!!
Roxana Begum
Thanks for your lovely feedback Kamala. I am happy you liked the recipe :)
Brandi
I love cauliflower rice. What a great recipe using it!
Roxana Begum
Thanks Brandi. So glad you like it!
Dahn
this sounds so good and the riced cauliflower helps lighten the calories, such a good use of cauliflower.
Roxana Begum
Thanks Dahn. You are right it is a good use for both taste and nutritional purposes.
Patty
I am going to want to try this! I love using riced cauliflower and this recipe looks so amazing!
Roxana Begum
Thanks Patty. Hope you enjoy it!