Learn how to make this nutritious grain free, low carb rice alternative made from pulsed cauliflower rice florets. A great, healthy alternative to using rice.
At last a cauliflower rice recipe, trust me this tutorial is long over due. I’ve been eating this low carb rice alternative for some time now. This herb cauliflower rice contains 5 ingredients – fresh chopped parsley, onion powder, garlic powder, olive oil and of course the star of the show cauliflower florets. It pairs well with meat and plant based dishes alike and is incredibly easy to prepare.
What is cauliflower rice
In short, cauliflower rice is a grain free alternative to those starchy rice grains that are consumed by the majority the population.
Instead the florets are either pulsed into a fine texture by using a food processor or alternatively, a box grater is used to achieve this result.
From there, the “rice” can either be consumed in its raw state or cooked on the stove top for several minutes.
What does cauliflower rice taste like
Well it certainly doesn’t taste like conventional rice grains as we know it. The texture is fine but the taste is nutty yet mild at the same time.
It’s best not to do a direct comparison of cauliflower to rice grains because cauliflower is a vegetable. On the other hand, rice is a cereal grain with a much firmer texture and taste.
Dietary suitability
- Keto
- Gluten free
- Plant based
- Vegan
- Paleo
- Whole 30
As you can see this pseudo rice caters to many dietary requirements and lifestyles making it highly versatile and recommended at a viable option for those who can’t stomach grains or want to something that is very similar to the real deal.
You can use this pseudo rice in……….
- Burritos
- As side dish
- Eat it by itself/raw
- Stir fry
- Stew
- Pudding
- Smoothies
- Casserole
- Pizza crust
- Porridge
- Grits
The list is just absolutely endless. You can be as limited or as creative as you wish!
The benefits of cauliflower
- Low in fat and carbohydrates
- High in fibre
- The optimal fibre levels help to slow down digestion thus making you feel fuller for longer
- Contains plenty of B vitamins
- Great for supporting weightloss
- High in antioxidants
How to make herb cauliflower rice
- Start by removing the leaves from the cauliflower then use a knife to cut off the base
- Cut the floret into small chunks
- Fix a food processor in an S blade and pulse the small chunks into a fine “rice consistency”. You may need to do so in batches and scrap down the bowl and continue to pulse until the “rice” has formed.
- If using a box grater or microplane use the side with the medium holes and push through to make “rice grains”
- On medium heat, add the oil to a frying pan or skillet
- Add the “rice”, parsley, onion powder, garlic powder and pink salt to taste
- Proceed to cook the rice, stirring for 5-7 minutes until the “rice is tender”
Alternative cooking methods
Microwave – place the “rice” in a microwave proof bowl along with the oil and seasoning. Place plastic wrap (cling firm) over the bowl and microwave for 3 minutes.
Oven Roast – place the “rice” on a baking sheet, drizzle with oil then mix in the seasoning. Roast on 200c/400f for 10 minutes (longer if you want the rice quite brown)
Steam – Place in a basket or skillet with 2 tbsp of water and steam for 3 to 4 minutes.
Frequently Asked Questions
Can you freeze cauliflower rice
Yes, if you want to extend the shelf life then freeze for up to a month. It is best to freeze the rice UNCOOKED where possible. Do make sure the rice is thawed out and blot the excess moisture before cooking.
How long can I store in the refrigerator
Store the “rice” in the refrigerator for up to 4 days
Notes and tips
- I used fresh parsley as a part of the seasoning because it is more pungent but dried parsley works just as well.
- If you don’t plan on eating your riced cauliflower straight away, it’s best to refrigerate or freeze immediately.
- If refrigerating use within 4 days
- If using a food processor to pulse the florets into “rice” the texture can vary from super fine to slightly coarse. The longer you pulse the “rice” the finer the consistency.
- Don’t over process or you increase the risk of the “rice” being mushy
Some recipes to pair your “rice” with
Curried jackfruit
Slow cooker ground turkey
Cuban black beans
Caribbean style curry cod
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Herb cauliflower rice
Ingredients
- 1 whole cauliflower
- 1 tbsp fresh parsley chopped (or dried)
- 1 tsp garlic powder
- 1 tsp onion powder
- Pink salt to taste
Instructions
- Start by removing the leaves from the cauliflower then use a knife to cut off the base
- Cut the floret into small chunks
- Fix a food processor in an S blade and pulse the small chunks into a fine "rice consistency". You may need to do so in batches and scrap down the bowl and continue to pulse until the "rice" has formed.
- If using a box grater or microplane use the side with the medium holes and push through to make "rice grains"
- On medium heat, add the oil to a frying pan or skillet
- Add the "rice", parsley, onion powder, garlic powder and pink salt to taste
- Proceed to cook the rice, stirring for 5-7 minutes until the "rice is tender"
Notes
- I used fresh parsley as a part of the seasoning because it is more pungent but dried parsley works just as well.
- If you don't plan on eating your riced cauliflower straight away, it's best to refrigerate or freeze immediately.
- If refrigerating use within 4 days
- If using a food processor to pulse the florets into "rice" the texture can vary from super fine to slightly coarse. The longer you pulse the "rice" the finer the consistency.
- Don't over process or you increase the risk of the "rice" being mushy
Nutrition
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