The Healthiest Smokey Turmeric Cauliflower Rice Recipe

When adding turmeric to any dish, you instantly give it an earthy and spicy flavor that is hard to replicate with other spices, and not only this, but you can get some excellent health benefits that improve many aspects of the body.

That’s why getting it into recipes that aren’t curries can require some searching, but this cauliflower rice recipe might be the thing you are looking for.

The Healthiest Smokey Turmeric Cauliflower Rice Recipe

Find out what you need, how to make it below, and how it can help you with pain and inflammation. 

How Do I Make It? 

Quite simply, you need the following ingredients:

  • Three tablespoons of ghee, avocado oil, or coconut oil
  • Two teaspoons of salt
  • 24 ounces of cauliflower, which can be cut up into smaller pieces
  • Half a teaspoon of paprika or oregano
  • One teaspoon of cumin
  • Two teaspoons of turmeric


Get a large cast iron skillet and heat your oil or fat on medium heat, and once this is worked in, add the cauliflower rice, salt, and spices.

You can sauté the rice so everything is cooked evenly and turns to a firm texture, and while doing this, you want to stir it around every few minutes. 

Once it all turns a nice cooked brown color, you can serve it straight up, and while sautéing it, you can add some bay leaves for more flavor, but be sure to discard them before you serve up a dish. 

What Are The Nutritional Values Of This Recipe? 

This recipe takes just 15 minutes to prepare and is suitable for vegans or those on a keto diet so that you can get something quite filling and has a lot of goodness inside.

The nutritional values based on a ¾ filled cup are:

  • Calories– 142
  • Fat– 10g
  • Sodium– 897mg
  • Potassium– 46mg
  • Carbohydrates– 5.8g
  • Sugar– 3g
  • Fiber– 3.5g
  • Protein– 3g 

What About The Health Benefits? 

With these values, you get a good balance of each value without going over your daily amount by more than 39%, so there is some flexibility to get other veggies and snacks into your day (like nuts) to have a complete amount of intake.

However, some ingredients here have some benefits of their own, and the whole dish works if you’ve just had something savory and you want something a bit lighter.

Below are the individual components of this dish that make it even healthier.



This spice is very versatile, as you’ll find people who use it in soups, shakes, curries, and vegetable dishes, so it fits in well here, and with some black pepper, the flavor is made even better.

It is said that the spice has antimicrobial, antioxidant, antibacterial, and anti-inflammatory, so this spice is said to help prevent chronic conditions and lower cholesterol and triglycerides.

It can reduce the risk of cataracts, macular degeneration, and glaucoma.

It has also been said that this spice could protect against Alzheimer’s disease and could help with issues like depression and mood disorders, but this is still being looked into, and some of these benefits are linked to turmeric in supplement form. 

Cauliflower Rice 

Not only is this a great low-carb option, but you also get perks like having vitamins C, A, and E, potassium, folate, iron, calcium, antioxidants, and zinc, so in some cases, you could cut back with supplements if you find you are lacking these or want a cleaner way to absorb them. 

These antioxidants remove free radical particles from your body. There have been studies that show that antioxidants can reduce your risk of certain cancers.

The fiber also acts as a prebiotic in your stomach, feeding the good bacteria in your gut! 

Keeping your portion sizes is essential, though, as too much can give you some discomfort when it comes to digestion, but with 1-2 cups a day, you can ensure your digestive system is running smoothly. 

Ghee, Or Other Oils

As of recently, ghee is known as a healthy alternative to butter, as you can find vitamins A, D, and K, E, and these work as antioxidants as they do with the cauliflower rice example, but it’s even said that ghee can help reduce excessive weight gain, though more research is needed. 

This is also a good alternative for lactose intolerance or dairy allergies, so they have more options beyond oils and vegan butter. 

When it comes to oil, avocado is one of the healthier options as it has unsaturated fats and vitamin E, which helps the body absorb other fat-soluble vitamins, and even though it could improve heart health and cholesterol, this is still being tested to see the extent of its benefits. 

Cumin And Paprika 

Not only do these spices make dishes much more interesting, but cumin also has properties that mean it has anti-cancer capabilities, improves blood sugar levels, is anti-inflammatory, and can be used to treat diarrhea. 

Paprika also shares similar properties to cumin, but it shines by helping with digestion and carries iron, so you feel more energized.

As long as you don’t consume too much, which can irritate your system more, it is an excellent compliment to any meal. 

The good thing about spices is that you can use them in many dishes, so if you want to use rice and cauliflower separately, you can still get the benefits from the spices, as some of these are being tested to see their antiviral capabilities. 

Closing Thoughts 

With this nutrient-packed meal, there are so many positive effects you can get from it, so you could pass this recipe on to someone who may be struggling with inflammation or have gut issues. 

This, in turn, could be improved with this recipe and the advice given by a nutritionist, who could point out other nutrient-rich foods that they could try.  

Lindsey Morgan
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