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Yellow Cauliflower Rice, Dal, Chutney, and Raita

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1/4Comfy Belly: Yellow Rice, Dal, Chutney, RaitaComfy Belly: Yellow Rice, Dal, Chutney, Raita

This is a collection of recipes that was slated for my cookbook, Cooking for the Specific Carbohydrate Diet, but due to size restraints most of it had to be cut. The only part that is in the book is the yellow cauliflower rice.

I’m sharing this list of group of recipes as inspiration for a meal that features lots of great flavors, textures, and uses a variety of spices, vegetables, and fruit. This meal is styled after a traditional Indian meal of rice, dal, and chutney. And of course you can deconstruct this collection and eat the parts any way you choose.

Here’s the individual recipes that make up this meal:

  • Red Lentil Dal
  • Yellow Rice
  • Mango Chutney
  • Cucumber-Mint Raita

Yellow Rice, Dal, Chutney, Raita (1 of 1)

 

Yellow Rice, Dal, Chutney, Raita

 

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Red Lentil Dal

Servings: 6 servings
Calories: 160kcal

Ingredients

  • 1 tablespoon coconut oil
  • 1 cup onion peeled and finely chopped
  • 2 carrots trimmed and diced
  • 2 garlic cloves peeled and finely chopped
  • 1 teaspoon fresh ginger peeled and finely chopped
  • 4 cups vegetable broth or water
  • 1 cup dried red lentils soaked
  • 1/2 teaspoon cumin
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon cinnamon
  • 2 tablespoons tomato paste or tomato sauce
  • pinch of cayenne pepper optional
US Customary - Metric

Instructions

  • In a large saucepan (about 6 quart capacity), heat the oil over a medium heat.
  • Add the onions to the saucepan and cook for about 8 minutes, or until the onions start turning translucent. Stir occasionally.
  • Add the carrots, garlic, and ginger to the onions and cook for a few more minutes.
  • Add the remaining ingredients, stir, and bring to a steady simmer.
  • Cover and simmer for about 20 minutes.
  • Store leftovers in the refrigerator to be reheated, or freeze for later.

Nutrition

Calories: 160kcal | Carbohydrates: 26g | Protein: 9g | Fat: 3g | Saturated Fat: 2g | Sodium: 686mg | Potassium: 445mg | Fiber: 10g | Sugar: 5g | Vitamin A: 3824IU | Vitamin C: 6mg | Calcium: 33mg | Iron: 3mg

 

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Yellow Cauliflower Rice

There's something about the appearance of yellow rice that almost allows me taste all it's flavor and seasonings before it even reaches my mouth. It could be that yellow, buttery color that glows, thanks to the saffron and turmeric.
The saffron in this recipe lends a unique flavor to the cauliflower as well, however, truth be told, when I don't have saffron, I do without and the rice still tastes quite good. If you're not an onion fan, you can do without, but it adds an additional flavor dimension to this tasty rice.
Servings: 4 servings
Calories: 178kcal

Ingredients

  • 2 large cauliflower heads trimmed and chopped into large pieces
  • 1 tablespoon oil for the cauliflower
  • 1 tablespoon oil for the onions
  • 2 saffron threads
  • 1 small onion trimmed and finely diced
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground turmeric
  • extra salt to taste
US Customary - Metric

Instructions

  • Preheat your oven to 400° F/ 200° C.
  • Break the saffron threads into small pieces and place in a large bowl.
  • Add 1 tablespoon of oil to the saffron and place the bowl in a warm spot, such as next to a warm oven, and let sit for about 10 minutes.
  • Add the cauliflower, tumeric, salt, and saffron-infused olive oil to the saffron bowl and blend well to coat the cauliflower.
  • Spread out the cauliflower on a piece of parchment paper (or non-stick mat) on top of a cookie sheet, and bake for 15 minutes, or until the edges begin to brown and the cauliflower is tender.
  • Place the onions and a tablespoon of oil in a small frying pan and cook the onions on a medium heat until they are transparent and starting to brown (about 8 minutes).
  • Cool the cauliflower for a few minutes and place it in a food processor (or chop finely by hand) to process it into small rice pieces.
  • Combine the rice and onions and blend well. Salt to taste.

Nutrition

Calories: 178kcal | Carbohydrates: 24g | Protein: 8g | Fat: 8g | Saturated Fat: 1g | Sodium: 273mg | Potassium: 1296mg | Fiber: 9g | Sugar: 9g | Vitamin C: 204mg | Calcium: 99mg | Iron: 2mg

 

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Apple Mango Chutney

This is a tangy mango chutney that can accompany curried bean stews, poultry, pork, and fish. It's a great sauce to balance out spicy and savory dishes.
This recipe makes a large batch and so can freeze, can, or share some of it if you don't use it all up right away. It's easy enough cut this recipe in half, but I think you'll wish you'd made more of it.
To can the chutney: Clean the jars and lids in boiling water. Fill the jars with chutney, place the top on, and fully immerse the jars in boiling water for 10 minutes. Store and use within a year.
To freeze the chutney: Place the chutney in a jar or other container with a lid, leaving at least 1/2 inch of space at the top. Cool the chutney before placing it in the freezer. Use within a few months.
Servings: 16 servings
Calories: 126kcal

Ingredients

  • 3 apples peeled, cored and finely chopped
  • 2 mangos peeled and finely chopped
  • 1 red pepper finely chopped
  • 1/2 cup raisins
  • 1/2 cup vinegar apple cider or other
  • 1.25 cups honey
  • 1/4 cup grated ginger
  • 1 tablespoon lemon juice
  • 2 teaspoons curry powder
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon salt
US Customary - Metric

Instructions

  • Place the apples, mangoes, pepper, onions, raisins, honey, ginger, and vinegar in a large saucepan.
  • Bring the saucepan mixture to a boil and then reduce it to a low, steady boil, and cook for about 30 minutes, or until the fruit is soft and the mixture is thick. Stir occasionally. Add water if necessary to continue cooking.
  • Blend in the lemon juice, curry powder, nutmeg, cinnamon, and salt and cook for about 5 more minutes.
  • Cool and store in the refrigerator for a few weeks, or you can freeze or can the chutney.

Nutrition

Calories: 126kcal | Carbohydrates: 33g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 77mg | Potassium: 113mg | Fiber: 2g | Sugar: 27g | Vitamin A: 258IU | Vitamin C: 13mg | Calcium: 7mg | Iron: 1mg

 

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Cucumber-Mint Raita

I kind of wing this recipe, so these measurements are mostly estimates. I suggest seasoning this recipe to your own taste. I sometimes add a teaspoon or so of lemon juice and one pressed clove of garlic.
Servings: 8 servings
Calories: 41kcal

Ingredients

  • 1 small cucumber peeled, seeded and grated
  • 2 cups plain yogurt
  • 2 tablespoons mint finely chopped
  • 1/4 teaspoon cumin
US Customary - Metric

Nutrition

Calories: 41kcal | Carbohydrates: 3g | Protein: 2g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 8mg | Sodium: 29mg | Potassium: 129mg | Fiber: 1g | Sugar: 3g | Vitamin A: 128IU | Vitamin C: 1mg | Calcium: 80mg | Iron: 1mg
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Comments

  1. Thanks so much for this Erica : ) First time cauli ricer here and we loved! I loved it and I don’t need to be paleo but my boyfriend does. Roasting it then ricing it is definitely the way to go… Mixed it with caramelized onions, your suggested spices + leftover diced yam and placed it beneath chicken thighs and improvised your cuke raita for a topper. Lovely! xo

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