Cauliflower Rice

Cauliflower Rice
This is surprisingly delicious, very easy-to-make, low calorie, and gluten free
Serves: 4
Prep time: 
Cook time: 
Total time: 
  • 1 head cauliflower
  • 1 tablespoon extra-virgin olive oil or safflower oil
  • 1 medium onion, diced
  • Coarse salt and coarsely-ground black pepper to taste
  • Spices, herbs, and/or vegetables of your choice (see variation ideas below)*
  • * Season as you would any rice dish. I added some diced red bell pepper and sautéed with the onions.
  1. Wash, remove core and leaves, trim, and coarsely chop the cauliflower. Also make sure there are no brown or black spots on it. If so, remove with a paring knife. Chop the fresh cauliflower into small florets or pieces small enough to fit into the food processor. Make sure that the cauliflower pieces are completely dried before using.
  2. In a large frying pan over medium heat, heat olive oil. Add onion and sauté approximately 10 minutes or until soft. If adding other diced vegetables, add with the onions.
  3. Meanwhile, place cauliflower pieces in a food processor and process (pulse) until the cauliflower is small and has the texture of rice. Place florets in bowl of food processor in batches. Process until evenly chopped but not completely pulverized. Don't over process, as the cauliflower can get mushy - you want a rough chop.
  4. Raise the heat to medium-high. Add the prepared cauliflower to the cooked onions in the frying pan. Cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside (similar to "al dente" pasta). Season with salt and pepper to taste.
  5. Remove from heat and serve.
Variation Ideas:
Also great used as "rice" in soups and stews and as side dish in place of rice or curry. Great served with chicken, seafood, and a side salad. Be creative!

Curried Cauliflower Rice: Add 1 tablespoon turmeric or curry powder.

Herbed Rice: Add ¼ cup of fresh basil, parsley, cilantro, green onion, and/or other herbs of your choice.

Chinese Fried Rice: After frying the cauliflower rice, push the cauliflower to one side of the pan. Pour in one (1) beaten egg into the empty part of the pan and lightly scramble the egg. Then mix the scrambled egg and cauliflower "rice" together. If desired, add a little soy sauce to the mixture.

Rice Salad: After frying and cooling, mix in some chopped cucumbers and tomatoes. Season lightly with some oil and vinegar.

Spanish Rice: After cooking the cauliflower, add an can of chopped tomatoes and a little hot sauce (to taste). Can also add some sautéed diced green pepper and garlic.

Vegetable Rice: Add your favorite diced vegetable; sauté with the onions.

Lemon Rice: Add some lemon zest and lemon juice.
Nutrition Information
Serving size: 1 Calories: 76 Fat: 1.5 gm Carbohydrates: 9.7 gm

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