Curried orzo with ground beef and sweet sprouting cauliflower is a flavorful and satisfying warm salad. Sweet sprouting cauliflower has become more common in supermarkets lately and brings a mild, sweet taste and tender texture that works beautifully in quick stir‑fries and salads.
What is sweet sprouting cauliflower?
Sweet sprouting cauliflower originated in Japan and has a sweeter, more delicate flavor than regular cauliflower. It features long stems topped with small white florets. Popular in parts of Asia, it’s now grown here in the UK as well.
It can be eaten raw or cooked and is especially good in quick stir‑fries because it needs only a minute or two of cooking to remain tender-crisp. Its milder taste and attractive appearance make it a hit with children and adults who may not enjoy traditional cauliflower.
What is orzo?
Orzo is a pasta shaped like a large grain of rice, made from durum wheat semolina. It cooks like pasta—often just a little faster—and is widely used in Mediterranean dishes from Greece, Turkey and Israel to parts of the Middle East and Spain. Its small, attractive shape makes it great in salads, soups, pilafs, casseroles and even risotto-style dishes.
Orzo is versatile: serve it as a warm side, toss it into a salad or soup, or enjoy it simply boiled in milk with sugar and lemon zest for a comforting breakfast. In this recipe, orzo forms the base of a warm, curried salad that’s quick to prepare and packed with vegetables and spice.
This warm orzo salad is one of my go-to recipes because it’s fast, healthy, tasty and very appealing—especially to kids. It’s great for family dinners and works well for feeding a crowd.
- Quick to assemble
- Nutritious and balanced
- Full of flavour
- Kid-friendly and crowd-pleasing
More orzo recipes will follow, so stay tuned! If you enjoy light, vegetable-forward salads you might also like similar grain or pulse salads for vegetarian options.
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 excess fat from ground beef
If your ground beef isn’t very lean, you can remove some of the fat after browning. I recommend using a few folded paper towels shaped into a ball to soak up excess fat while moving them around the base of the pan with a wooden spoon or tongs. Take care to avoid burns. You can also leave the fat in for extra flavour if you prefer.
This recipe is a great way to add extra vegetables into children’s meals. The combination of mild sweet sprouting cauliflower, tender kale and broccolini, mushrooms, chickpeas and curried orzo creates a colourful, nutritious and flavourful dish the whole family will enjoy.
Let’s get cooking: curried orzo with ground beef, turmeric and sweet sprouting cauliflower is warming, easy to make and full of textures and spices that sing together.
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 I used chestnut
- 150 g broccolini
- 1 can ready cooked chickpeas well drained
- ½ teaspoon pink Himalayan salt
- ¼ teaspoon 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 of fresh coriander optional
Instructions
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Cook the orzo according to package instructions. 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, ½ teaspoon cumin, a pinch of salt and ½ teaspoon curry powder. Toss frequently for about 2 minutes to coat the chickpeas with the spices, then remove to a plate and set aside.
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In the same pan (no need to wash), add the ground beef with salt and pepper. Cook about 5 minutes, stirring and breaking up the meat until it’s browned.
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Stir in the remaining spices: cumin, curry and turmeric powders, plus the mustard seeds. Cook for another minute, stirring to release the aromas.
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Add the chopped kale, sliced mushrooms and broccolini. Continue to cook for about 4 minutes, tossing occasionally so everything cooks evenly.
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Add the sweet sprouting cauliflower and cook for 1–2 minutes until tender-crisp, tossing once or twice.
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Return the cooked orzo to the pan and gently mix everything together using two wooden spatulas or spoons. Sprinkle with chopped coriander if using.
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Serve immediately on plates as a warm salad.
Notes
Nutrition
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Carbohydrates: 12 g
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Protein: 28 g
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Fat: 27 g
