86 Calorie Curd Rice

Dr. Lakshmi K

PhD in Food Science & Nutrition

2 min read



Approx. Cost

INR 65



Cooking Time

15 Mins

Ingredients list

  • 150 g cauliflower (finely chopped)
  • 120 g curd
  • 150 ml water
  • 1 tbsp ghee
  • Pinch of mustard seeds
  • Pinch of cumin seeds
  • 1-2 dry red chillies
  • 8-10 curry leaves
  • Salt (as per requirement)


Step 1 :

Heat the water in the pan. Add the finely chopped cauliflower. Mix well until cooked. Transfer the cauliflower to the bowl by straining the water. Let cauliflower cool for few minutes.

Step 2 :

For Tadka, heat 1 tbsp of ghee in the pan. Add mustard seeds, cumin seeds, dried red chillies and curry leaves. Mix well and set aside.

Step 3 :

Add yogurt to the cauliflower mixture. Mix well. Add salt for the taste. Add prepared tadka to the cauliflower curd mix. Garnish with fresh coriander and serve.

Curd Rice Health Benfits

The dish Cauliflower Curd Rice is ideal for consumption in summer. This dish contains only 86 calories with low carbs and high protein. A twist to traditional curd rice, U will love the replacement of rice with cauliflower! From a nutrition point of view, 1 cup of cauliflower has 5 g of carbs while the cup of rice contains 45 g of carbs. It is a keto-friendly, pro-biotic and immunity-boosting dish. Here are other benefits of dish U should know about:

Curd: Curd is a pro-biotic which has good amount of Lactobacillus. Lactobacillus promotes gut health by assisting in good digestion, and absorption of nutrients. Curd offers calcium which keeps the bones and teeth healthy. One cup of yogurt meets 49% of UR daily calcium needs. Also, curd provides essential minerals such as phosphorus, magnesium and potassium. The impressive amounts of protein in the curd helps supports UR everyday metabolism. As U already know, protein helps with weight management and promotes immunity.

Cauliflower: Cauliflower is a low-carb vegetable with excellent portions of vitamin C, vitamin K, folate and vitamin B6. The high amount of soluble fiber in the cauliflower supports preventing digestive issues such as constipation, IBD (Inflammatory Bowel Disease) and diverticulitis. In addition, cauliflower helps with reducing inflammation and protecting against chronic diseases.

Please note that steaming the cauliflower reduces the levels of goitrogens–making the dish friendly for people suffering from thyroid disorders. So, whenever U think of replacing UR other grains and legumes with cauliflower, ensure that you steam cook it!

Wellness advice from qualified experts

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