Palak Cauli-rice


Looking for a recipe that satiates your taste buds and leaves your stomach feeling blissfully content? And yet, contains nothing but a world of good in a perfect blend of health and taste in one bowl? Look no further. Presenting…the Palak Cauli-rice!

As the name suggests, this wholesome dish is made of two main ingredients which come loaded with beneficial nutrients. One is Palak or Spinach (toot! toot!) and the other, Cauliflower. A little about the nutrition content of these vegetables:

spinachSpinach is truly a  wonderful storehouse of nutrients, rich in niacin and zinc, Vitamins A, C, E, and K, thiamine (Vitamin B1), vitamin B6, folate, and many minerals like calcium, iron, magnesium, phosphorus, potassium, copper, and manganese. It is one of the best known sources of iron for the human body. And, if you need an extra push to adopt this green goodness in your life, just take a look at Popeye the Sailor Man!





Cauliflower is a part of the cruciferous family of vegetables (which also cauliflowerincludes broccoli, cabbage, brussels sprouts, pak choi, etc.) and comes loaded with plenty of vitamins and minerals like Vitamin K, Vitamin C, Vitamin B6, folate, phosphorus, manganese, and fiber, among others. But what makes it a true super food is the presence of cancer-fighting compounds known as ‘glucosinolates.’ And best of all, it is one of the most versatile vegetables known in the food industry, lending itself to a variety of dishes like soups, pureés, stir-frys, bakes, curries, and many more.


The Palak Cauli-rice blends these two nutrient rich vegetables in a super tasty meal. Include this recipe in your low-carb diet, and you get a meal rich in vitamins and minerals along with oodles of fiber. Here is the recipe to get cracking with:


Cauliflower – 1 whole, grated

Spinach leaves (palak) – 1 cup, washed and chopped fine

Red bell pepper – 1/4 cup, diced

Garlic powder – 3/4th tsp (you may use minced garlic instead)

Butter – 5 ml (or according to your macros)

Pepper powder – to taste

Salt – to taste



  1. Take the grated cauliflower in a pan, sprinkle some water and cover, and keep over medium heat for 5 minutes, until the cauliflower is cooked. Once done, it will look like fluffy rice (which is why the recipe is called cauli-rice)
  2. In a non-stick pan, take 5 ml butter and sauté the bell peppers on high for 3 mins.
  3. Then add chopped palak and cook for 5 mins over medium heat, until the rawness of the spinach disappears.
  4. Add the blanched fluffy cauliflower rice, garlic powder and salt to taste. Cover and cook for 10 mins, then add pepper powder.
  5. If you are using fresh garlic, you may add it before sautéing bell peppers.
  6. Garnish with fresh coriander.

Note: Apart from the ingredients given under, this dish can be customized according to your tastes, and you may add one or more vegetables like carrots, peas, green and yellow bell peppers, onions, and spring onions, to name a few. Seasonings may also be mixed and matched (thyme, paprika, ginger, cumin, and so on). The possibilities are endless! Mix, match, and enjoy.



Recipe courtesy – Jyoti Kaplish


For more interesting recipes with Spinach and Cauliflower, check the following videos:

  1. Easy Creamed Spinach
  2. Spinach/Palak Omelette
  3. Zero Oil Cauliflower-Spinach Cutlets
  4. Roasted Cauliflower Recipe