Indian-ish Cauliflower Rice

Part of the fun of running global online challenges is seeing how Optimisers get their nutrients, no matter where they live.  

This Indian-spired cauliflower rice is a flavourful way to increase your nutrient density while being mindful of your carb intake.  

Cauliflower provides heaps of vitamins B5, B6, B9 (folate), C, and K1, along with phosphorus and potassium.  At the same time, the poppy seeds supply a range of minerals like calcium, manganese, phosphorus, and zinc, while the curry leaves give you some vitamin A and magnesium



One serve provides 126 calories, 6 grams of protein, 7 grams of fat and 7 grams of net carbs.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes


Yields: 1 serving

  • 150 g fresh or defrosted cauliflower rice
  • 1 clove garlic, minced
  • 1 tsp ghee
  • 1/4 tsp ground or fresh turmeric
  • ½ tsp freshly ground black pepper
  • 1 tbsp poppy seeds
  • 8-10 curry leaves


  1. If you’re defrosting your cauliflower, first pour off the excess liquid.
  2. Begin heating your frying pan.  Add all the ingredients to it, stirring every minute or so and cooking until it turns golden on the bottom.
  3. Curry leaves can be frozen if you buy a lot at once.  Combined with turmeric, garlic, black pepper, and ghee, they compound the flavour of any dish considerably.  Poppy seeds add texture and visual appeal.
  4. Serve as a side to your protein of choice! 


  • Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
  • If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.