Cauliflower Curd (Yogurt) Rice is an easy and healthy South Indian recipe made with cauliflower rice, greek yogurt (or hung curd), and tempered with ginger and other Indian spices which is Keto, low carb, and Paleo-friendly.
The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. The diet forces the body to burn fats rather than carbohydrates - Source Wiki
Curd Rice is most popular in the Southern Indian states of Karnataka, Tamil Nadu, Telangana, and Andhra Pradesh. It is also known by various names mosaranna, daddojanam, thayir Sadam, or Dahi Bhaat in India.
Regular Curd (Yogurt) is not recommended in Keto. So Greek Yogurt or hung curd can be used instead.
Hung curd is basically regular whole milk curd, kept in a muslin cloth for a few hours. The liquid (whey) that drains off contains most of the carbs. What’s left is high protein and good fat.
If you are not on Keto Diet, Other Curd (Yogurt) recipes from my blog are Curd Rice, Curd Quinoa, Curd Sandwich, and Raita recipes.
How to Make Keto Cauliflower Curd/Yogurt Rice
Firstly separate cauliflower into florets and stalks. Wash thoroughly. Mince or grate florets with the help of a grater or food processor to resemble fine rice (Skip this step if using 'ready to cook' cauliflower rice.)
You can check How To Make Cauliflower Rice (2 Ways) detailed recipe on my blog.
In a pan, add the cauliflower rice and salt, saute for 2-3 minutes till the rice is cooked well and tender.
OR
You can also microwave cauliflower rice and salt for 2-3 minutes in a microwave safe bowl.
For Tempering: Heat Ghee or Coconut oil in a pan. Once the oil is hot, add raw peanuts and saute till they are nicely roasted.
Next add the mustard seeds and dry red chilies, let them splutter.
Now add the chopped ginger, curry leaves and hing (asafetida) and saute for a few seconds. Tempering is ready keep aside.
Once the cauliflower rice has cooled completely, add greek yogurt, salt and mix everything well.
Transfer the tempering/tadka to the bowl of cauliflower curd rice and add coriander leaves, cream (optional) and mix everything well.
Serve keto and paleo cauliflower yogurt/curd rice recipe chilled and enjoy!
What to serve with Cauliflower Curd Rice?
Cauliflower dahi/curd Rice recipe tastes best when served with any vegetables stir fries like Zucchini Stir fry, Broccoli poriyal or simply can be eaten as is. I usually like to garnish with chopped coriander leaves.
More Cauliflower Rice recipes
More Keto/Low Carb recipes
- Cauliflower Soup (Instant Pot & Stove Top)
- Broccoli Spinach Soup
- Lauki Ki Sabji|Bottle Gourd Curry
- Keto Dosa|Almond Flour dosa
If you are on a Keto or Low Carb Diet. Check out Keto Indian Food Recipes Collection.
Keto Curd Rice Recipe (Cauliflower Curd Rice)
Ingredients
Measuring cup used 1 cup = 250 ml
- 1 cup cauliflower rice
- ¾ cup full fat greek yogurt (hung curd)
- salt adjust to taste
- 1 tablespoon coriander leaves (cilantro)
Tempering:
- 1 teaspoon ghee (clarified butter) (Or coconut oil)
- 2 tablespoon raw peanuts
- 1 teaspoon mustard seeds
- 2-3 red chillies
- 1 stalk curry leaves
- 1 teaspoon ginger grated
- a pinch asafetida (hing)
Instructions
- Firstly separate cauliflower into florets and stalks.Wash thoroughly.Mince or grate florets with the help of grater or food processor to resemble fine rice .(Skip this step if using ‘ready to cook’ cauliflower rice.)
- In a pan, add the cauliflower rice and salt ,saute for 2-3 minutes till the rice is cooked well and tender.ORYou can also microwave cauliflower rice and salt for 2-3 minutes in a microwave safe bowl.
- For Tempering:Heat Ghee or Coconut oil in a pan.Once the oil is hot, add raw peanuts and saute till they are nicely roasted.
- Next add the mustard seeds and dry red chillies, let them splutter.
- Now add the chopped ginger ,curry leaves and hing (asafetida) and saute for a few seconds.Tempering is ready keep aside.
- Once the cauliflower rice has cooled completely , add greek yogurt ,salt and mix everything well.
- Transfer the tempering/tadka to the bowl of cauliflower curd rice and add coriander leaves ,cream (optional) and mix everything well.
- Serve keto cauliflower yogurt rice chilled and enjoy!
Notes
Nutrition
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