Cauliflower Curd (Yogurt) Rice is a healthy and easy South Indian-inspired dish made with cauliflower rice, Greek yogurt (or hung curd), and a flavorful tempering of ginger and Indian spices. This dish is Keto, Low-Carb, and Paleo-friendly, making it a perfect light meal or side.
Curd rice is a popular dish in the southern Indian states of Karnataka, Tamil Nadu, Telangana, and Andhra Pradesh. It is also known as mosaranna in Kannada, daddojanam in Telugu, thayir sadam in Tamil, and dahi bhaat in Hindi.
Today, I’m sharing a healthy, low-carb twist on the classic curd rice using cauliflower rice. If you're following a keto or low-carb diet, opt for Greek yogurt (or hung curd), as regular yogurt is not recommended in keto. You may also like my chia seeds curd rice recipe.
Hung curd is made by straining regular whole milk curd in a muslin cloth for a few hours to remove excess whey. The whey that drains off contains most of the carbs, leaving behind a thick, creamy curd that is rich in protein and healthy fats.
If you like cauliflower, then check out more Cauliflower Rice recipes
Jump to:
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 will need 1 cup of cauliflower rice for this recipe.
You can check out my detailed recipe on How to make cauliflower rice (2 Ways) on my blog.
In a pan, add 1 cup 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 1 teaspoon ghee (or coconut oil) in a pan. Once it's hot, add 2 tablespoons raw peanuts and saute them till they are nicely roasted.
Next, add 1 teaspoon mustard seeds and 2 dry red chilies, and let them splutter.
Now add 1 teaspoon minced ginger, 1 stalk curry leaves, and 1 pinch hing (asafetida) and saute for a few seconds. Tempering is ready, keep aside.
Once the cauliflower rice has cooled completely, add ¾ cup Greek yogurt, salt and mix everything well.
Transfer the tempering/tadka to the bowl of cauliflower curd rice, and add 1 tablespoon coriander leaves, 1 tablespoon heavy cream (optional), and mix everything well.
Serve cauliflower yogurt rice chilled, and enjoy!
Serving Suggestions
Serve cauliflower curd rice with any vegetable stir-fries like zucchini stir fry, broccoli poriyal, or eat as is.
More Keto/Low-Carb Indian Recipes
Keto Curd Rice Recipe (Cauliflower Curd Rice)
Ingredients
- 1 cup cauliflower rice
- ¾ cup full fat greek yogurt (hung curd)
- salt adjust to taste
- 1 tablespoon coriander leaves
Tempering:
- 1 teaspoon ghee (or coconut oil)
- 2 tablespoons raw peanuts
- 1 teaspoon mustard seeds
- 2 dried red chilies
- 1 stalk curry leaves
- 1 teaspoon ginger minced
- 1 pinch asafetida (hing) optional
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.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 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
Nutrition
★ Like this recipe? FOLLOW ME on Facebook, Instagram, Pinterest, and Youtube for more quick & easy recipes.
Leave a Reply