Cauliflower Rice and Jerk Sweet Potato Curry
Cauliflower is one of those underrated vegetables that has found a new lease of life in recent years. It’s now acclaimed as a wonder vegetable as it acts as a low carbohydrate alternative to rice or couscous. Cauliflower rice, I’ve found, works particularly well with this simple but delicious vegetarian jerk sweet potato curry.
Low Carbohydrate Grain Substitute
I’ve been noting the proliferation of cauliflower rice recipes over the last few years with a watchful, if slightly sceptical eye. I love my starch and this low carb, 5:2 diet food sounded a bit too good to be true. As I am co-hosting the Cool Cauliflower Recipe Collection this month, however, it seemed like the right time to try it out.
The idea is to pulse cauliflower in a food processor until it resembles rice or couscous and use it as a substitute for either of those ingredients. It not only resembles them in texture, but is meant to be filling and satisfying too. 100g of cauliflower is 25 calories compared to rice which is 350. Rather than use a food processor, I went with my trusty Optimum 9200 blender, which did a perfectly good job, as long as I didn’t add too much at one time.
Amazingly, sceptic that I am, I found the claims to be true. There was a bit of a brassica taste to be sure, but it was quite mild. Frying it in a very small amount of rapeseed oil, gave it a slightly nutty flavour and it went brilliantly with the jerk curry I made to accompany it. Not only did it taste good, but it soaked up the curry sauce well and was perfectly satisfying. I didn’t feel cheated at all. I have been converted to cauliflower rice as a perfectly exceptable substitute for the real thing. My only quibble is that it’s not as easy to prepare. However, given that the calories are significantly less, it’s probably worth the extra effort.
Cauliflower Rice with Jerk Sweet Potato Curry
Cornish cauliflowers are still in season and I easily found a good looking fresh one at my local greengrocers. I had some organic sweet potatoes in need of using up as well as some rather ropey carrots and sprouting onions. I made a simple Caribbean curry with these and used some flavoursome jerk seasoning from Spice Kitchen and fresh ginger to liven it up. Cooked in coconut milk, the results were quite delicious.
Cauliflower Rice with Jerk Sweet Potato Curry – The Recipe
- 1 cauliflower (Cornish is good)
- 1 tsp cumin seeds
- 1 tsp rapeseed oil
- pinch of sea or rock salt
- 1 tbsp rapeseed oil
- 3 onions - peeled and roughly sliced
- 3 carrots - scrubbed and roughly chopped
- 2 sweet potatoes - scrubbed and roughly chopped
- walnut size piece of root ginger - peeled and finely chopped
- 2 tsp jerk seasoning (mine came from Spice Kitchen)
- 1 tin red kidney beans - drained and rinsed
- 1 tin coconut milk
- 2 tsp tamari soy sauce or 1 tsp rock or sea salt.
- Remove the outer leaves and biggest part of the stem from the cauliflower and cut the remainder into florets.
- Pulse in a food processor until the cauliflower resembles rice or couscous - be careful not to over do it as you don't want a paste. Depending on the size of the machine you are using, it may be better to do 1/4 or 1/2 at a time (I used my high speed blender).
- Dry fry the cumin seeds in a large non-stick frying pan over medium heat for a minute or two.
- Add the rapeseed oil followed by the cauliflower. Cook for about 5 minutes, turning occasionally to ensure even cooking and no burning. The 'rice' should be golden and cooked, but with a slight bite to it.
- In a large saucepan, fry the onions in the oil over a low heat for about 10 minutes.
- Add the jerk seasoning and the carrots and fry for a few more minutes.
- Add the sweet potatoes and ginger and stir.
- Add the bean, coconut milk and tamari or salt. Cover and leave to simmer for about 15 minutes or until the carrots and sweet potatoes are soft.
Once riced, the cauliflower can be kept covered in the fridge for 2-3 days and cooked as required.
Please note: calories and other nutritional information are per serving. They're approximate and will depend on serving size and exact ingredients used.
I am of course adding this recipe to the Cool Cauliflower Recipe Collection hosted by myself and Karen over at Lavender and Lovage. Please do join in with any cauliflower recipes you have, past or present. The linky is open until the end of the month.
This cauliflower rice with jerk sweet potato curry also goes to Jac of Tinned Tomatoes for Meat Free Mondays.
Using cauliflower instead of rice makes this yummy curry eligible for Extra Veg which is this month hosted by Kate over at Veggie Desserts.
Although I bought the cauliflower fresh, how could I not for such a dish, the rest of the vegetables would have soon be ready for the compost heap and I only just rescued them in time. So I am sending this off to Lucy at Baking Queen for Credit Crunch Munch.
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Cauliflower Rice Curry. PIN IT
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