How to make Cauliflower Rice (two ways) – gluten-free, Paleo, low-carb alternative to grain rice. It’s an easy and delicious healthy option for many rice dishes!
For the past few weeks, I have been testing the idea of rice made of cauliflower and it’s use in many dishes you would typically serve with rice. And I am OBSESSED! Can’t believe it took me so long to jump on this, especially since (as you may know) I love love love my healthy cauliflower Alfredo sauce and used it in healthy mac and cheese and our beloved Fettuccine Alfredo pasta dish.
But this CAULIFLOWER RICE is currently rocking in my kitchen and I can’t stop! Not only I can’t wait for you to try this “rice” but I am already excited to share how to use it in a very popular dish. Stay tuned! 😀
Cauliflower is not only low in carbs, but also contains fiber, protein and Vitamins! A serving of 100 grams of cauliflower
has just 26 calories, 2 grams of dietary fiber, almost 2 grams of protein, 48 mg of Vitamin C (that’s 80% of daily recommended value) and a good amount of many B Vitamins as well as Vitamin K. It’s low in fat and cholesterol.
So let’s jump right in!
Making cauliflower rice is so simple because all you need to do, is cut off the leaves, slice off any stains on the head, cut it into florets and grate it. You can use a box grater or a food processor. Obviously, the latter is faster but you will have a food processor bowl to clean. Besides, you may not want to pull out the big guy for this job and I have to say that I like the texture from a box grater better. Food processor left some longer, string-y pieces.
One thing to remember, use the bigger holes of your grater to make this “rice”. My food processor blade has both, small and big and I used the big. The size of “rice” was the same as using the box grater on the side with bigger holes.
As I said, my food processor technique made a “rice” that had pieces resembling shredded cabbage to me. It may sound silly, but that’s what I thought! I think it was the thicker ends of the florets, which I tried to trim as much as possible. It does not affect the taste at all and honestly, once cooked the texture is not affected either. I just want you to be able to see it grated. From a medium cauliflower head, I got about 6 cups of “rice”. I use 2 to 2 and 1/2 cups for a dish. The rest, I store in a Ziploc bag in my fridge to use during the week.
To cook this cauliflower rice and serve is like cooked rice, all you need to do is heat up some sort of fat (olive or coconut oil or butter) in a saucepan and cook the cauliflower for about 5 minutes, sauteing, stirring often. Season with salt and pepper and you are done. It takes way less time than cooking grain rice!
The real test for this rice alternative was to serve it to my Hubby. I mentioned before that he is quite sensitive to different textures which I believe also let’s him identify ingredients very quickly. It’s like a game for us sometimes – I give him a taste of something and let him guess the ingredients and man, he gets them every time! 😀 Anyhow, I served him this cauliflower rice cooked and simply seasoned with salt and pepper. He LOVED it! He said it tastes just like my perfectly fluffy rice! And so did our kids! Score and score!
Make healthy cauliflower rice with fresh cauliflower head, by using a grater or a food processor. Freeze and keep to use in place of white rice.
- Remove leaves and core of cauliflower.
- Cut the head into florets and cut off the thicker ends.
- Grate cauliflower using box grater of food processor. Use the larger hole side.
- You should get about 6 cups of cauliflower "rice" from a medium head.
- Too cook: heat up a tablespoon or so of olive oil in a saucepan and cook 2 and 1/2 cups of cauliflower rice for about 5 minutes, stirring often. Season with salt and pepper and serve.