Keep a green tree in your heart and perhaps the singing bird will come.
Have you ever heard of cauliflower rice? It’s a low-carb, gluten-free, and vegan alternative to regular rice that’s made from grated or processed cauliflower. It has a similar texture and flavor to rice, but with fewer calories and more nutrients. Cauliflower rice is easy to make at home, or you can buy it ready-made from the grocery store. Here are some of the benefits of cauliflower rice and how to use it in your recipes.
Benefits of Cauliflower Rice
- Cauliflower rice is rich in vitamin C, vitamin K, folate, and fiber. One cup of cooked cauliflower rice provides 25% of the daily value for vitamin C, 15% for vitamin K, 14% for folate, and 10% for fiber. These nutrients support your immune system, blood clotting, DNA synthesis, and digestive health.
- Cauliflower rice is low in calories and carbs. One cup of cooked cauliflower rice has only 25 calories and 5 grams of carbs, compared to 205 calories and 45 grams of carbs in white rice. This makes cauliflower rice a great option for people who want to lose weight or manage their blood sugar levels.
- Cauliflower rice is versatile and delicious. You can use cauliflower rice as a base for any dish that calls for regular rice, such as stir-fries, curries, soups, salads, or casseroles. You can also season it with different spices, herbs, sauces, or cheese to suit your taste buds. Cauliflower rice can be cooked in various ways, such as steaming, microwaving, sautéing, roasting, or baking.
How to Make Cauliflower Rice
Grating Method
- Wash and dry a head of cauliflower and remove the leaves and stem.
- Cut the cauliflower into large florets and grate them using a box grater or a food processor with a grating attachment.
- Transfer the grated cauliflower to a large bowl and squeeze out any excess moisture with a paper towel or a clean cloth.
- Use the cauliflower rice as desired or store it in an airtight container in the fridge for up to 4 days or in the freezer for up to 2 months.
Processing Method
- Wash and dry a head of cauliflower and remove the leaves and stem.
- Cut the cauliflower into small florets and place them in a food processor. Pulse until the cauliflower resembles coarse crumbs. Do not overprocess or the cauliflower will become mushy.
- Transfer the processed cauliflower to a large bowl and squeeze out any excess moisture with a paper towel or a clean cloth.
- Use the cauliflower rice as desired or store it in an airtight container in the fridge for up to 4 days or in the freezer for up to 2 months.
Steaming Method
- Place the cauliflower rice in a microwave-safe bowl and cover it with a lid or plastic wrap. Microwave for 3 to 5 minutes or until tender.
- Fluff the cauliflower rice with a fork and season with salt, pepper, butter, or your favorite toppings.
Microwaving Method
- Place the cauliflower rice in a steamer basket over a pot of boiling water. Cover with a lid and steam for 5 to 10 minutes or until tender.
- Fluff the cauliflower rice with a fork and season with salt, pepper, butter, or your favorite toppings.
Sautéing Method
- Heat some oil or butter in a large skillet over medium-high heat. Add the cauliflower rice and cook for 10 to 15 minutes, stirring occasionally, until browned and crisp.
- Season with salt, pepper, garlic, onion, or your favorite spices.
Roasting Method
- Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
- Spread the cauliflower rice in an even layer on the prepared baking sheet. Drizzle with some oil and sprinkle with salt, pepper, and your favorite herbs.
- Roast for 15 to 20 minutes or until golden and crisp.
Baking Method
- Preheat the oven to 180°C (350°F) and grease a baking dish.
- In a large bowl, toss the cauliflower rice with some cheese, eggs, cream, and your favorite seasonings.
- Transfer the mixture to the prepared baking dish and bake for 25 to 30 minutes or until set and bubbly.
Cauliflower Rice Recipes
Cauliflower Fried Rice
This recipe is a healthy twist on the classic Chinese dish that uses cauliflower rice instead of regular rice. It’s loaded with vegetables, eggs, soy sauce, and sesame oil for a satisfying and flavorful meal.
Ingredients
- 4 cups of cauliflower rice
- 2 tablespoons of oil
- 2 eggs, beaten
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 carrot, peeled and diced
- 1/4 cup of frozen peas
- 2 tablespoons of soy sauce
- 1 teaspoon of sesame oil
- Salt and pepper, to taste
- Green onions, for garnish
Directions
- Heat a tablespoon of oil in a large skillet over high heat. Add the eggs and scramble until cooked. Transfer to a plate and set aside.
- Heat another tablespoon of oil in the same skillet over medium-high heat. Add the onion and garlic and cook for about 5 minutes, stirring occasionally, until soft.
- Add the carrot and peas and cook for another 5 minutes, stirring occasionally, until tender.
- Add the cauliflower rice and soy sauce and cook for another 10 minutes, stirring occasionally, until heated through and slightly browned.
- Stir in the sesame oil and season with salt and pepper to taste.
- Serve with the scrambled eggs and green onions on top.
Cauliflower Rice Pilaf
This recipe is a simple and elegant side dish that uses cauliflower rice instead of regular rice. It’s flavored with butter, onion, garlic, chicken broth, parsley, and almonds for a nutty and aromatic dish.
Ingredients
- 4 cups of cauliflower rice
- 2 tablespoons of butter
- 1 onion, diced
- 2 garlic cloves, minced
- 1/4 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1 cup of chicken broth
- 2 tablespoons of chopped parsley
- 1/4 cup of sliced almonds, toasted
Directions
- Heat the butter in a large skillet over medium-high heat. Add the onion and garlic and cook for about 10 minutes, stirring occasionally, until soft and golden.
- Add the salt, pepper, and chicken broth and bring to a boil. Reduce the heat and simmer for about 15 minutes or until the liquid is absorbed.
- Stir in the parsley and almonds and serve.
Cauliflower Rice Pizza Crust
This recipe is a low-carb and gluten-free alternative to regular pizza crust that uses cauliflower rice instead of flour. It’s mixed with cheese, eggs, and seasonings to form a thin and crispy crust that you can top with your favorite pizza toppings.
Ingredients
- 4 cups of cauliflower rice
- 1 cup of shredded mozzarella cheese
- 1/4 cup of grated parmesan cheese
- 2 eggs
- 1 teaspoon of oregano
- 1/2 teaspoon of garlic powder
- Salt and pepper, to taste
Directions
- Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
- Place the cauliflower rice in a microwave-safe bowl and cover it with a lid or plastic wrap. Microwave for 3 to 5 minutes or until tender. Let it cool slightly and squeeze out any excess moisture with a paper towel or a clean cloth.
- In a large bowl, combine the cauliflower rice, mozzarella cheese, parmesan cheese, eggs, oregano, garlic powder, salt, and pepper. Mix well until a dough-like consistency forms.
- Transfer the mixture to the prepared baking sheet and spread it into a thin circle or rectangle. Bake for 15 to 20 minutes or until golden and firm.
- Top with your favorite pizza toppings and bake for another 10 minutes or until the cheese is melted.