This healthy black pepper rice recipe is lower in calories and richer in veggies, because we’ll sneak in some thinly chopped cauliflower, but it’s 100% delicious! This is a very simple way to cook rice and it takes no more than 10-15 minutes. And don’t worry, you won’t really notice the cauliflower in it, I promise!
You can serve this black pepper rice as a comforting side dish to chicken, meatballs or even shrimp. It also pairs really well with sauces like tzatziki or avocado-based sauces (as you’ll see in an upcoming recipe).
Black Pepper Rice Ingredients
Here’s what you’ll need for this wonderfully comforting rice recipe:
- rice (I only had basmati, but arborio should work too)
- black pepper kernels
- cauliflower
- onion
- garlic
- curry powder
- oregano
- salt to taste
- olive oil
And that’s pretty much it!
How To Make Healthy Black Pepper Rice
The secret to making black pepper rice healthy is adding in some thinly chopped cauliflower or riced cauliflower to the mix. This will naturally increase the volume of the recipe, lower the calories and sneak in extra nutrients. I know, the secret was already not a secret, but I still wanted to make it more dramatic as if I’m revealing something huge. Now, here’s your to do list for the kitchen:
- Chop the caulflower and the onion very thinly and mince the garlic.
- Rinse the rice a few times until the water runs clear.
- In a pan with a lid, saute the onion, cauliflower and garlic with olive oil, curry powder, salt and oregano for about 2 minutes while stirring.
- Add in the rest of the ingredients (rice, water, black pepper kernels and some more salt and ground black pepper) and bring to a boil. Keep the pan covered with the lid.
- Then reduce the heat to low and simmer for 10-12 minutes or until rice is tender (read package instructions, as cooking times can vary).
- Turn the heat off, but keep the rice covered and let it sit for 5 more minutes. This will help the rice absorb any extra water.
- Fluff with a fork and if desired, squeeze some lemon over it (for a more tangy taste).
Serve immediately!
How To Store
If there are any leftovers, you can store them in an airtight container in the fridge for up to 3 days.
How To Serve
This healthy rice dish is best served warm. I love it with salad, tzatziki and any type of cooked meat.
You can also serve with tomato-based stews or curries.
More Healthy Recipes With Rice
I hope you enjoy this simple, comforting and healthy black pepper rice recipe and enjoy it as at dinner or lunch! If you’re looking for other easy recipes with rice, here are some other options as well:
Healthy Black Pepper Rice
This healthy black pepper rice recipe is lower in calories and richer in veggies, because we'll sneak in some thinly chopped cauliflower, but it's 100% delicious! This is a very simple way to cook rice and it takes no more than 10-15 minutes. And don't worry, you won't really notice the cauliflower in it!
Ingredients
- 1/2 cup rice (I used basmati)
- 1 1/2 cup cauliflower, thinly chopped*
- 1 tsp black pepper kernels
- 1/2 onion, thinly chopped
- 1 garlic clove, minced
- 3/4 cup water
- 1 1/2 tsp curry powder
- 1 tsp oregano
- salt or to taste**
- 1 tbsp olive oil
Instructions
- Chop the cauliflower and the onion very thinly and mince the garlic.
- Rinse the rice a few times until the water runs clear.
- In a pan with a lid, saute the onion, cauliflower and garlic with olive oil, curry powder, salt and oregano for about 2 minutes while stirring.
- Add in the rest of the ingredients (rice, water, black pepper kernels and if needed some more salt and ground black pepper), then bring to a boil. Keep the pan covered with the lid (it should take 2-3 minutes).
- Then reduce the heat to low and simmer for 10-12 minutes or until rice is tender (read package instructions, as cooking times can vary).
- Turn the heat off, but keep the rice covered and let it sit for 5 more minutes. This will help the rice absorb any extra water.
- Fluff with a fork and if desired, squeeze some lemon over it (for a more tangy taste).
Notes
*or riced cauliflower
**I needed around 1/2 tsp & a pinch of salt (it can vary depending on the salt you use) - add a few pinches in the beginning and adjust to taste once almost done (before letting it sit).
Nutrition Information
Yield 3 Serving Size 1Amount Per Serving Calories 103Total Fat 5gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 0mgSodium 207mgCarbohydrates 13gFiber 3gSugar 2gProtein 2g