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Home » Recipes » Keto/Low Carb Recipes

Keto Curd Rice | Cauliflower Curd Rice

Sep 29, 2022. by Bhavana Patil. No Comments | This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

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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.

cauliflower curd rice served in a bowl garnished with cilantro

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. Also known by mosaranna, daddojanam, thayir sadam, or dahi bhaat in India.

Regular Curd (Yogurt) is not recommended in Keto. So you can use Greek Yogurt or hung curd instead.

Hung curd is 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 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.

step to grate cauliflower rice using grater collage

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.

step to saute cauliflower rice collage

For Tempering: Heat Ghee or Coconut oil in a pan. Once the oil is hot, add raw peanuts and saute them till they are nicely roasted.

Next, add the mustard seeds and dry red chilies, and let them splutter.

prepare the tempering with peanuts and mustard

Now add the chopped ginger, curry leaves, and hing (asafetida) and saute for a few seconds. Tempering is ready, keep aside.

add ginger ,hing,curry leaves for tempering

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.

step to mix tempering with yogurt and cauliflower rice collage

Serve keto, and paleo cauliflower yogurt/curd rice recipe chilled and enjoy!

step to combine gobi rice and tempering collage
cauliflower curd rice served in a bowl garnished with cilantro

Serving Suggestions

Serve Cauliflower dahi/curd rice recipe with any vegetable stir-fries like Zucchini Stir fry, Broccoli poriyal, or eat as is.

More Cauliflower Rice Recipes

  • Cauliflower Fried Rice
  • Coconut Cauliflower Rice
  • Cauliflower Poha
  • Cauliflower Upma
  • Cauliflower Rice

More Keto/Low Carb Recipes

  • Palak Paneer
  • Broccoli Spinach Soup
  • Lauki Ki Sabji
  • Paneer Jalfrezi
  • Tandoori Gobi
  • Keto Dosa|Almond Flour dosa

If you are on a Keto or Low Carb Diet. Check out 70+ Keto Indian Food Recipes Collection.

keto curd rice servef in a bowl

If you’ve tried this healthy keto curd rice recipe or any other recipe on Indianveggiedelight, then don’t forget to rate the recipe. You can also follow me on Instagram and Facebook to see the latest recipes!

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Cauliflower Curd rice served in a bowl

Keto Curd Rice Recipe (Cauliflower Curd Rice)

Bhavana Patil
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.
4.80 from 5 votes
Print Recipe Pin Recipe
Servings: 2
Calories : 340
Course: Main Course
Cuisine: Indian, South Indian
Diet: Keto, Low Carb
Method: Stovetop
Prep Time : 10 minutes
Cook Time : 10 minutes
Total Time : 20 minutes

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

Tempering:

  • 1 teaspoon ghee (clarified butter) (Or coconut oil)
  • 2 tablespoon raw peanuts
  • 1 teaspoon mustard seeds
  • 2-3 red chilies
  • 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 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 cauliflower yogurt rice chilled and enjoy!

Notes

Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 340kcalCarbohydrates: 26gProtein: 26gFat: 17gSaturated Fat: 5gTrans Fat: 1gCholesterol: 20mgSodium: 115mgPotassium: 1161mgFiber: 7gSugar: 13gVitamin A: 966IUVitamin C: 247mgCalcium: 251mgIron: 3mg
Keyword curd rice, keto, yogurt
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Hi There! Welcome to my blog! I’m Bhavana. Here you’ll find easy recipes for your Instant Pot, Kids Lunch Box ideas, Keto/LowCarb, Air-fryer recipes plus more wholesome, easy Vegetarian/Vegan Indian recipes that your family will love. More about me →

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