Cauliflower Rice
User Reviews
5
Cauliflower Rice
Description
This recipe begins by breaking a cauliflower head into florets suitable to fit in a grating disc-equipped food processor, which transforms the cauliflower into rice-sized grains. Alternative methods include pulsing with a standard blade or hand grating. The cauliflower rice can be used raw but is generally cooked briefly to tenderize without turning mushy.
Cooking options include oven roasting with olive oil for a slight crisp, microwaving with a vented lid, or stovetop cooking, always aiming to avoid excess moisture. The cauliflower rice provides a light, slightly crunchy base with a subtle floral taste, making it a versatile rice substitute.
This ingredient suits those seeking to reduce grain intake or add vegetables to meals. It can be used as a base for stir-fries, side dishes, or mixed into salads.
Frozen cauliflower rice can be cooked from frozen by microwaving or oven steaming if thawed and drained to avoid watery results. Raw cauliflower rice stores well for up to five days refrigerated; cooked leftovers remain good for four days but may soften over time.
Ingredients
- 1 cauliflower or 500g/1lb store bought prepared cauliflower rice, Note 1, head
Instructions
- Cut / break cauliflower into florets (including stems) that will fit into the feeding tube of food processor.
- Fit food processor with grating disc. Place lid on, then push the florets into the feeding tube with the motor running on low.
- Cauliflower will blitz into rice shaped bits! Can use raw but I prefer cooking it - use a method below.
Other grating methods:
- Food processor standard "S" blade - fill halfway with florets, pulse 4 to 5 times until largest bits are the size of cooked rice (half will be couscous size, half rice sized). Repeat as needed.
- Hand grating - cut whole cauliflower into quarters, then grate by hand.
Cooking Method options (6 - 8 cups rice):
- Only cook cauliflower rice until it is just cooked - don't let it go soft and mushy (it gets watery).
- Roasting - drizzle with 1 tbsp olive oil. Toss, spread on tray, bake at 200°C/390°F for 15 minutes, tossing halfway through cook time.
- Microwave - place in container with lid with vent open. Microwave 4 to 5 minutes on high until tender crisp. Don't overcook too soggy.
- Oven steam - place in covered baking dish, bake 200°C/390°F for 20 minutes.
- Stove - Heat 1 tbsp olive oil in large skillet over medium high heat. Optional: Cook 2 minced garlic cloves 20 sec until golden. Add rice, cook 4 to 5 minutes, stirring every minute or so, for 5 minutes until just cooked.
Serving:
- Serve in place of rice with stir fries, curries, anything saucy that you like serving with rice.
- Use in place of rice or grains in salads and fried rice.
Notes
- If using frozen cauliflower rice, microwave or oven steam it from frozen or thaw and drain excess liquid before other cooking methods.
- A medium cauliflower yields about 7 cups of raw cauliflower rice.
- Cook cauliflower rice just until tender to avoid sogginess and watery texture.
- Store raw cauliflower rice in an airtight container in the refrigerator for up to five days; cooked rice keeps for four days but softens over time.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5Serving
Amount Per Serving
Calories 35 kcal
% Daily Value*
| Calories | 35cal | 2% |
| Carbohydrates | 7g | 2% |
| Protein | 3g | 6% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Sodium | 42mg | 2% |
| Potassium | 419mg | 9% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin C | 67mg | 74% |
| Calcium | 31mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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