Before attempting this jollof cauliflower rice recipe, I had only tried cauliflower a couple of times and was not particularly fond of the taste. Last weekend, my mother accidentally bought cauliflower even though she knows it’s unlikely anyone will touch it in my household lol. I don’t like wasting food, so I decided to try something different. I’m not a nutritionist, but I do enjoy researching health and skin benefits of food I normally eat.
Cauliflower has numerous health benefits; it is great for cardiovascular and digestive health, has anti-inflammatory properties and is super low in calories and carbohydrates so this is nice alternative to rice.
Makes 5 servings| Cooking time: Approx. 15 minutes
- 1 medium cauliflower
- 4 medium vine ripened tomatoes
- 2 red bell peppers
- 1 green bell pepper
- 1 scotch bonnet pepper
- 1 medium onion
- 1 tbsp tomato puree
- 1 tbsp curry powder
- 1 tbsp dried thyme
- 2 maggi cubes or chicken stock cubes
- 1 tbsp coconut oil
- salt, to taste
- 1 garlic clove (optional)
- Wash and chop cauliflower florets.
- Grate or finely chop cauliflower florets until they resemble rice grains. You can also use a food processor to pulse the cauliflower florets to give you a finer texture (This is what I did as it’s much quicker).
- Add tomatoes, garlic clove, onion, scotch bonnet pepper and the red bell peppers in a blender and blend to make your tomato stew. *Leave 1/4 of chopped onion, half a red bell pepper and the green bell pepper to add the pan.
Warning: This dish is spicy so if you cannot handle spice, use half a scotch bonnet pepper or leave out it out all together.
- In a pan, heat 1 tbsp of coconut oil, add chopped onions, cook for 2 minutes and add chopped bell peppers.
- Add the tomato stew, 1 tbsp of tomato puree, curry powder, thyme, 2 magi cubes and leave to simmer on a medium heat for at least 10 minutes. * At this point, you can taste the stew to check if you need to add salt or more seasoning to your taste.
- Add the grated cauliflower and cook for 5 minutes on high heat while stirring thoroughly. * Do not cover your pan to ensure the cauliflower rice absorbs the stew and does not come out too soggy.
You can pretty much serve with anything like plantain, fish, chicken or vegetables of your choice. If you need further assistance making this recipe, do not hesitate to comment below or contact me via email. Enjoy!
Nutritional Info (per serving): 74.5 Calories | 2.2 g Protein | 8 g Carbs | 3.3 g Fat | 2.4 g Fibre * This may slightly differ depending on where you buy your ingredients from.