Riced cauliflower is a low-carb substitute for regular white rice made from chopped cauliflower. Try this recipe to boost your favorite rice dishes with fiber and leave you feeling satisfied between meals. Cauliflower is also a great source of heart-healthy dietary fiber and is packed with vital nutrients and antioxidants.
If you haven't yet made the cauliflower switch, this is the recipe to try out your first time. This cauliflower rice tastes very mild, but the beauty of a plain rice recipe is you can always make it your own. See below for additional suggestions.
Ingredients
- 1 medium head cauliflower
- 2 tablespoons olive oil
Preparation
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Process fresh cauliflower until it is the size of rice, either using the plain steel blade of your food processor or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife if you have the dexterity to chop it up finely.
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Optional: Squeeze excess water from the riced cauliflower using paper towels or cheese cloth.
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Sauté the rice with the olive oil over high heat for a few minutes until cooked.
Variations and Substitutions
Use this simple cauliflower rice wherever you'd use white rice. Try using cauliflower as the base for a burrito bowl or homemade fried rice.
The finished cauliflower rice can also be used under a sauce, such as a curry, though it may not work well as a substitute for rice in casseroles where the rice is supposed to absorb the liquid.
You can also jazz up your cauliflower rice with your favorite spices or herbs and serve as a flavorful, filling side dish.
Cooking and Serving Tips
There are also alternative methods for preparing cauliflower ice, other than sautéing:
- Microwave: Microwave the rice in a covered dish for 3 to 5 minutes. Do not add water or oil. Cauliflower absorbs water and the "granules" will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work. This method results in a more mild flavor.
- Oven: Or, try the roasted cauliflower rice. Spread the processed cauliflower evenly on a baking sheet, drizzle olive oil across the top, and place in a 400F oven for 12 minutes.