Cauliflower Rice Recipe
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5
12 reviews
Excellent
Cauliflower Rice Recipe
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This Cauliflower Rice recipe transforms fresh cauliflower into grains resembling rice by pulsing florets in a food processor. Lightly seasoned and sautéed with butter and spices, it creates a versatile, low-carb rice alternative with a tender texture. The method keeps the cauliflower light and fluffy, suitable as a side or base for many dishes.
Description
The recipe begins by washing and breaking down a large cauliflower into pieces suitable for pulsing in a food processor until the pieces resemble rice grains. The resulting cauliflower "rice" is gently cooked with butter and seasoned with salt, black pepper, garlic powder, and onion powder, enhancing its mild flavor without overwhelming it. Fresh parsley garnish adds brightness to the dish.
The cauliflower rice is sautéed until tender but not mushy, preserving texture similar to traditional rice. This preparation allows cauliflower to be used as a lower-carb substitute or vegetable side. Sautéing in butter contributes richness and helps blend the spices.
For storage, keep the cauliflower rice dry and refrigerated in an airtight container for up to four days. It can also be frozen after individually flashing frozen to avoid clumping and cooked directly from frozen. Reheating can be done in a skillet or microwave with care to avoid excess moisture and mushiness.
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Ingredients
- 1 large cauliflower head
- 4 tablespoons butter butter tastes better, or olive oil
- 1 teaspoon salt or more to taste
- 1/4 teaspoon black pepper or to taste
- 1 teaspoon garlic powder
- 1/4 teaspoon onion powder
- parsley to garnish
Instructions
- Wash your head of cauliflower well.
- Slice the cauliflower in half down the center, so that you are splitting the stem in half too (see photos). Split each half in half again, right down through the stem. Use your knife to slice at an angle to remove the stem entirely from each quarter.
- Food processor instructions: Chop the cauliflower into 1 to 2 inch pieces. You don't need to bother keeping the florets intact, you're just going to pulverize them anyway.
- Add about 1/3 of the chopped cauliflower to a food processor OR a blender (but use a food processor if you have it, it will chop more evenly). Pulse in 1 second intervals, until the cauliflower is chopped into pieces about the size of grains of rice. Don't go too crazy. You don't want to accidentally puree your cauliflower! If you are using a blender, you may need to use a spatula to scrape down the sides and pulse again. If the cauliflower gets pretty evenly riced, but there are still a couple big chunks, take the chunks out, chop them a bit smaller, and add it to the next batch.
- Remove the cauliflower rice to a large bowl. Repeat with the remaining batches of chopped cauliflower. (If you add too much cauliflower to the machine at once, it will not rice evenly.)
- How to rice cauliflower with a box grater: After removing the stem, grate the cauliflower using the biggest holes on your box grater. It will make a mess and you will get cauliflower bits on the floor. Embrace it! Grab the broom! If you don't have a box grater, you could also just use a knife to chop up the cauliflower into rice-sized pieces.
- Once all of your cauliflower has been riced, heat a large skillet over medium heat. Add 4 tablespoons of butter. You can use oil if you like; I prefer the taste of butter. If you are watching your calories, you could definitely get away with adding less oil or butter, even down to 1-2 tablespoons. But, um, butter is delicious and I like to be able to taste it.
- Once the butter is melted and bubbly, add the cauliflower rice.
- Season with 1 teaspoon salt, 1/4 teaspoon pepper, 1 teaspoon garlic powder, and 1/4 teaspoon onion powder. You can use any seasonings and any amount that you want. Remember, some cauliflowers are huge and some are tiny, so use your best judgment when seasoning.
- Sauté for about 5-10 minutes, stirring often with a wooden spoon. How long you cook it really depends on how much cauliflower you have. Taste it; the "grains" should be crisp-tender, just like any sautéed vegetable. If you cook it too long, it will get mushy.
- Remove from heat and serve immediately! See above the recipe for lots of ideas for what to serve this with.
Notes
- Store raw cauliflower rice in an airtight container in the refrigerator and use within four days to maintain freshness.
- To freeze, spread the rice in a thin layer on a tray, freeze for about an hour, then transfer to a sealed container to prevent clumping.
- Frozen cauliflower rice can be cooked directly from frozen without thawing.
- When reheating cooked cauliflower rice, avoid overcooking to prevent mushiness; warm gently in a skillet or microwave.
Nutrition Information
Show Details
Serving
1serving
Calories
156kcal
(8%)
Carbohydrates
11g
(4%)
Protein
4g
(8%)
Fat
12g
(18%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
6g
(30%)
Potassium
646mg
(14%)
Fiber
4g
(16%)
Sugar
4g
(8%)
Vitamin A
501IU
(10%)
Vitamin C
101mg
(112%)
Calcium
52mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 156 kcal
% Daily Value*
| Serving | 1serving | |
| Calories | 156kcal | 8% |
| Carbohydrates | 11g | 4% |
| Protein | 4g | 8% |
| Fat | 12g | 18% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 6g | 30% |
| Potassium | 646mg | 14% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 501IU | 10% |
| Vitamin C | 101mg | 112% |
| Calcium | 52mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
12 reviews
Excellent
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