Hydration Blog

Chef Vishal: Curried “Rice”

By: Chef Vishal

When I was growing up, a staple in most meals was shok, which essentially is blend of seeds and spices tempered with various vegetables. The end product is a wonderful side dish you can eat with rice, or any type of Indian bread.

“Riced’ cauliflower makes creating classic Indian shoks very easy. If you haven’t combined cauliflower with curry, then you’re missing out. The mint-yogurt help balance the heat coming from the spices to create a truly incredible dish.

BONUS! Sore or achy muscles? This recipe contains turmeric and ginger which are rich in anti-inflammatories to help alleviate sore and achy muscles.


  • 3 cups ‘riced’ cauliflower (This can be purchased in most natural foods stores. If not available, simply pulse cauliflower until desired texture.)
  • ½ diced carrots (frozen is okay)
  • ½ peas (frozen is okay)
  • 1 onion (medium)
  • 1 tbsp minced ginger
  • 1 tsp cumin seeds
  • 1.5 tsp mustard seeds
  • ½ tsp hinge powder (found at specialty Indian or Asian grocery stores)
  • 2 tsp turmeric
  • ½ tsp masala powder (red chili powder)
  • 2-3 curry leaves (found at specialty Indian or Asian grocery stores)
  • 1-2 tbsp. olive oil
  • ½ tsp dried mint leaves
  • ½ cup Greek Yogurt


  1. Wash and dry produce.
  2. Dice onions into small pieces. Mince ginger and set aside.
  3. In a medium-sized pan, add tbsp. of olive oil, the seeds, and hinge powder. Saute for 1-2 minutes until seeds begin to pop.
  4. Add curry leaves (tearing apart), turmeric, and masala powder to create a paste.
  5. Add onions and ginger to pan, saute for 3-5 minutes.
  6. Add riced cauliflower, saute for a couple minutes.
  7. Add carrots and peas to pan, and cook for an additional 2-4 minutes.
  8. While vegetables are cooking, in a small bowl combine yogurt, dried mint leaves. Set aside for topping.
  9. When vegetables are tender, add splash of lemon juice to the pan then season with salt and pepper.

Divide contents into small bowls and top with yogurt. Share, and enjoy!

POSTED IN Hydration HQ, Nutrition

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