Curried orzo with ground beef and sweet sprouting cauliflower is a delightful and nourishing warm salad. Sweet sprouting cauliflower might be unfamiliar to some, but it’s appearing more often in supermarkets and makes a great, mild-tasting alternative to regular cauliflower.
What is sweet sprouting cauliflower?
Sweet sprouting cauliflower originated in Japan and is notably sweeter than traditional cauliflower. It has long, tender stems topped with small white florets. Popular in China for some time, it’s now grown in the UK as well. It cooks quickly—often only a couple of minutes are needed—so it’s ideal for stir-fries or as a lightly cooked vegetable. Its texture and flavor are more appealing to children and anyone who finds regular cauliflower too strong.
What is orzo?
Orzo is a pasta shaped like a large grain of rice, typically made from semolina (durum wheat). It cooks like other pasta—usually a little faster—and is used widely around the Mediterranean: Greek, Turkish, Israeli and Middle Eastern cuisines all make good use of it. Orzo is versatile: serve it in soups, salads, pilafs, casseroles or even as a risotto-style dish. My kids call it “cute pasta,” and it’s also delicious boiled in milk for a simple sweet breakfast with sugar and lemon zest.
This recipe uses orzo in a warm salad-style dish because it’s quick, easy and satisfying. It’s a great way to add vegetables to meals, and children often enjoy it.
This warm salad stands out because:
- it comes together quickly,
- it’s healthy,
- it’s full of flavor,
- it looks and tastes appetizing,
- it’s suitable for groups and popular with kids.
Other dishes you might enjoy include quinoa salads or lentil and feta salads if you prefer pulses to pasta.
Other recipes you might like:
- All Seasons Orzo, Halloumi and Olive Salad
- Shredded Roast Chicken with Pesto, Crudités Bits and Orzo Summer Salad
- Creamy Cauliflower with Pork Medallions, Turmeric and Mushrooms
- Cauliflower Bake with Gnocchi and Mozzarella
- Low Carb Prawn, Chorizo and Cauliflower Couscous
Tips:
How to remove extra fat from ground beef
If your ground beef isn’t very lean, choose a 10–15% fat option and remove excess fat after browning. The easiest method is to gather several sheets of paper towel into a small ball and use them to blot the fat from the pan while carefully using a wooden spoon or tongs to move the paper towel. Avoid touching hot oil with bare hands. You can also leave the fat in for extra flavor if you prefer.
I hope you enjoy making this curried orzo with ground beef, turmeric and sweet sprouting cauliflower. It’s one of my favorite quick and satisfying meals.
Curried orzo & ground beef, turmeric and sweet sprouting cauliflower
Ingredients
- 500 g ground beef lean 5% fat
- 200 g sweet sprouting cauliflower
- 200 g sweet kale
- 8 medium mushrooms (chestnut mushrooms used)
- 150 g broccolini
- 1 can ready cooked chickpeas well drained
- ½ teaspoon pink Himalayan salt
- ¼ teaspoon black pepper
- 1 teaspoon coconut oil
- 1 teaspoon cumin powder
- ½ teaspoon turmeric powder
- 1 teaspoon curry powder
- 1 teaspoon mustard seeds
- ¼ teaspoon red chilli flakes optional
- 10 sprigs fresh coriander optional
Instructions
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Cook the orzo according to package instructions, then drain and set aside.
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Wash and chop all vegetables to your preferred size.
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Heat a deep pan or wok over medium heat and add 1 teaspoon coconut oil. When hot, add the drained chickpeas with ½ teaspoon cumin, a pinch of salt and ½ teaspoon curry powder. Toss for about 2 minutes to coat with spices, then remove to a plate and set aside.
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Using the same pan, add the ground beef with salt and pepper. Cook for about 5 minutes, breaking up larger pieces, until browned and cooked through.
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Stir in the remaining spices—cumin, curry and turmeric powders—and the mustard seeds. Cook for another minute, stirring so the spices coat the meat.
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Add the chopped kale, sliced mushrooms and broccolini. Continue cooking for about 4 minutes, tossing occasionally.
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Add the sweet sprouting cauliflower and cook for another 2 minutes, tossing a couple of times so it warms through while retaining some crunch.
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Return the cooked orzo to the pan and gently combine using two wooden spatulas. Sprinkle with chopped coriander if using, then mix once more.
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Serve immediately while warm.
Notes
Nutrition
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Carbohydrates: 12g
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Protein: 28g
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Fat: 27g
