Mustard Dill Cauliflower Rice – 10 minutes

Sauteed Mustard Dill Cauliflower Rice Recipe – in 10 minutes

This sauteed mustard dill cauliflower rice is packed with flavor. A simple, easy and effortless recipe that takes no more than 10 minutes from start to finish. The rich and exotic flavors of mustard seeds and dill really perfume and flavor the cauliflower rice making it a meal on its own whether it’s lunch, dinner or a snack.

Have I told you that I have to work hard to keep my weight in check? I love eating rice, bread, chapati but gluten hates me. So often I substitute my starch with cauliflower rice. The main reason, of course, is that it really feels like your eating rice!

Do you buy cauliflower rice or do you make your own homemade cauliflower rice? I don’t get it here in the supermarket so I make a batch almost every week from scratch. In fact, I shared a detailed post with you on how to make cauliflower rice at home sharing two methods to make the raw gains and three different methods of cooking them.

Now if you remember in that post I said this was my second favorite method of making cauliflower rice. Saute or stir-fry – Why? because you can add so much more flavor.

So, let’s talk ingredients and substitutes for this Mustard Dill Cauliflower Rice (Save/Pin)

• Cauliflower rice – you can use store-bought frozen or make your own at home. Do not thaw the frozen cauliflower rice. Cooking it from frozen makes it less mushy.
• Cooking Oil – use cooking oil that has a high smoking point such as canola, sunflower, grapeseed or peanut because you want the mustard to crackle in really hot oil.
• Mustard – the flavor of mustard is really strong there are those who love it and those who cannot take it. So you must like mustard or else do not use it. Try cumin seeds instead.
• Dill – also a fresh herb with a strong flavor, so use it only if you like it. You can substitute it with cilantro or parsley as well.
• Onions  – I like using red onions as it adds a little sweetness when it caramelizes.
• Garlic – a little goes a long way – I like to chop it fine but you if you prefer you can mince it as well.

Tools

• Saute Pan
• Spatula

How to Make Sauteed Mustard Dill Cauliflower Rice

Method

• In a saute pan add the oil on high heat
• Once the oil is very hot – add mustard seeds and let them crackle.
• Add onion, garlic and saute for a minute on medium heat.
• Then add half the chopped dill and cilantro leaves.
• Next, add the cauliflower rice and cook on medium-high heat
• Cook for 5 minutes stirring every minute until the rice is cooked thru.
• Add lemon juice and remaining chopped herbs
• Season with salt and pepper.
• This is ready to serve.

How to make Cauliflower Rice – Three Different Methods

Cauliflower rice is the recent trend in the low crab and gluten free diet. These three simple, easy and effortless methods to making your own will have you addicted to healthy and nutritious homemade cauliflower rice even if you are not on any particular diet. Making homemade takes no more than five minutes.

Turmeric Cauliflower Rice Recipe

The Turmeric is also known as ‘poor man’s saffron’ changes the everyday cauliflower into something more elegant and desirable. This simple, easy and effortless sauteed turmeric cauliflower rice makes a snack on its own. Can replace your carb to make a low carb diet or serve it as a side dish to add some variation to your everyday cooking.

Tips for cooking Perfect Homemade Cauliflower rice

1. I find that if I cover the rice it retains moisture and makes it mushy – soggy. But if you keep the rice open when cooking the excess moisture is evaporated and you have nice fluffy rice.
2. Never season this rice before it is cooked. Adding salt makes vegetables release their liquid which in this case makes the grains mushy. So cook the vegetable rice first, then season with salt and pepper.
3. The best way to avoid wet mushy rice when sauteing it is to keep the heat on medium-high so the moisture evaporates as soon as it is released. This will give you a nice light and fluffy sauteed rice.
4. The trick to getting fluffy rice when roasting in the oven is to use a very hot oven no less than 200 C/400 F and make sure you preheat the oven well before you put the cauliflower rice in the oven. This will again evaporate the moisture as soon as it is released.

Cauliflower and Stomach Gas (Save/Pin)

Yeah I know it’s a sensitive topic but has to be said. Cauliflower, broccoli, Brussels sprouts are a Cruciferous variety of vegetables that can cause uncomfortable stomach gas and sometimes severe stomach pain too.

My mom always cooked these veggies with herbs and spices which she claimed helped with these gasses. I cannot scientifically prove this to you but I have followed my mom’s advice over the years and I must say compared to most other people my family has fewer issues with gas.

Mom would always say – add any two or three of these with these veggies and it will help – cumin seeds, carom seeds, anise seeds, fennel, cilantro, mint, dill, mustard, cardamon seeds, garlic, ginger, onion, lemon juice.

The other important ingredient that my mom (most Indian households) always used was asafoetida. It’s a gum from the fennel with a really terrible smell but very effective in helping with gas.  I remember when my neighbor was nursing her baby and she was suffering from severe gas, my grandmother would give her 1/4 tsp of asafoetida in warm water. Apparently, it was very effective.

Frequently asked questions

Don’t forget to save this recipe on Pinterest for later.
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Sauteed Mustard Dill Cauliflower Rice in just 10 minutes

Author: Veena Azmanov

5 from 9 votes

Print Pin Rate

Prep Time: 5 mins

Cook Time: 5 mins

Total Time: 10 mins

Calories: 89kcal

$5

Adjust Servings Here: 2 servings

Description

This sauteed mustard dill cauliflower rice is packed with flavor. A simple, easy and effortless recipe that takes no more than 10 minutes from start to finish. The rich and exotic flavors of mustard seeds and dill really perfume and flavor the cauliflower rice making it a meal on its own whether it’s lunch, dinner or a snack. 

Equipment /Tools

• Food Processor
• Spatula
• Skillet

Ingredients

• 4 cups (22.58 oz) Cauliflower rice
• 2 tbsp (1 floz) Cooking oil
• 1 tsp (1 tsp) Mustard seeds
• 1/2 cup (0.5 cup) Dill chopped
• 1/2 cup (0.5 cup) Cilantro chopped
• 1/2 cup (0.5 cup) Onion chopped
• 1 tsp (1 tsp) Garlic chopped
• 1 tbsp (1 tbsp) Lemon juice
• Salt and pepper to taste.

ADJUST SERVINGS HERE – 2 servings

Instructions

• In a saute pan add the oil on high heat
• Once the oil is very hot – add mustard seeds and let them crackle.
• Add onion, garlic and saute for a minute on medium heat.
• Then add half the chopped dill and cilantro leaves.
• Next, add the cauliflower rice and cook on medium high heat
• Cook for 5 minutes stirring every minute until the rice is cooked thru.
• Add lemon juice and remaining chopped herbs
• Season with salt and pepper.
• This is ready to serve.

Recipe Video

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Nutrition Information

Nutrition Facts

Sauteed Mustard Dill Cauliflower Rice in just 10 minutes

Amount Per Serving

Calories 89 Calories from Fat 63

% Daily Value*

Fat 7g11%

Saturated Fat 1g5%

Trans Fat 0g

Polyunsaturated Fat 1g

Monounsaturated Fat 0g

Cholesterol 0mg0%

Sodium 22mg1%

Potassium 0mg0%

Carbohydrates 2g1%

Fiber 1g4%

Sugar 2g2%

Protein 1g2%

Vitamin A 0IU0%

Vitamin C 0mg0%

Calcium 0mg0%

Iron 0mg0%

* Percent Daily Values are based on a 2000 calorie diet.

The nutrition information and metric conversion are calculated automatically. I cannot guarantee its accuracy. If this data is important to you please verify with your trusted nutrition calculator. Thank you

Keywords – Mustard Dill Cauliflower

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