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Healthy recipe for diabetics: Low carbohydrate cauliflower rice biryani

A healthy, tasty, quick and low-calorie recipe of cauliflower everyone must try!

Written by Bhavyajyoti Chilukoti |Published : November 22, 2016 4:57 PM IST

You might be well aware of the trials and tribulations a person with diabetes goes through while picking the foods. However, Ms Lalitha Subramanyam, Chief Nutritionist at Grow Fit says that a diabetic diet need not be complicated. The nutritional needs of a person with diabetes are the same as any other individual however the former has to exercise a little care while choosing the carbohydrates. Selecting whole grain carbohydrates instead of starchy carbohydrates is the key as they are high in fibre and digested slowly, keeping blood sugar levels in control. And this is why cauliflower, which is loaded with nutrients, low in calories, low in carbohydrates and high in fibre is known to be a diabetic friendly vegetable. Here's a quick, simple and low carbohydrate recipe of cauliflower biryani minus rice for diabetics.


1 medium sized cauliflower

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3 tablespoons of oil (use olive oil for best results)

1/2 inch stick of cinnamon or dalchini

3 cardamoms or elaichi

2 to 3 cloves or laung

1 medium onion (sliced and not cut into pieces)

1/2 teaspoon of turmeric or haldi

1/2 teaspoon of red chilli powder

1 medium sized tomato (diced)

Salt to taste

2 tablespoons of almonds

2 tablespoons of fresh coriander leaves for garnish


1. Remove the stalks from the cauliflower and separate the florals in a bowl. Now, wash it and cut the florals of cauliflower into large pieces and shred until you get the texture of coarse couscous. You can even coarsely grind it in a grinder.

2. In the meantime, heat olive oil in a pan and add cinnamon, green cardamoms and cloves. After a minute, add thinly sliced onions and allow it to cook for about 7 to 10 minutes or until the onions turn translucent.

3. Add grated cauliflower (cauliflower rice) in the pan. Mix all the ingredients properly and allow it to cook for 5 minutes by mixing continuously.

4. Add turmeric powder and red chilli powder. Mix and then add finely chopped tomatoes and mix well. Add some salt to taste and mix all the ingredients properly.

5. Cook on a slow flame for about 6 to 7 minutes by occasionally stirring till the mixture is fairly dry. Now, add almonds and garnish with fresh coriander leaves and serve.

Note: You can even add fresh vegetables like carrots, peas, mushroom and beans to the biryani. Also read about breakfast to dessert recipes for diabetics.

Image Source: Shutterstock

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