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 grains.
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.
The definition
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 it 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.
If you love cauliflower like I do then definitely check out my Instant Pot Cauliflower Soup recipe.
Ingredients you will need
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 as a viable option for those who can't stomach grains or want 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
- Stuffed Peppers
- Pudding
- Smoothies
- Casserole
- Pizza crust
- Porridge
- Grits
The list is just absolutely endless. You can be as limited or as creative as you wish!
How to season cauliflower rice
The great thing about this recipe is that you can pretty much add any type of herb or spice to your "rice" and make it taste amazing;
- Herbs: Parsley, basil, sage, cilantro, thyme, tarragon, dill, rosemary
- Spices: Paprika, chilli, allspice, black pepper, cumin, turmeric, mustard seeds, ginger
- Citrus: Lemon, lime, orange, grapefruit
The steps
- 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 with 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 tablespoon of water and steam for 3 to 4 minutes.
Frequently Asked Questions
Is the "rice" freezer friendly?
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
Can you make the "rice" without a food processor?
Yes, if you don't own a food processor then using a box grater is a great alternative that will still yield the same texture.
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.
- Don't forget to check out my Ochro Rice which is also made with Cauliflower.
- 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
- Cuban Picadillo
- Slow Cooker Ground Turkey
- Slow Cooker Lamb Stew
- Creamy Coconut Curry Chicken
- Lamb Kofta Kebabs
- Broad Beans Curry
- Cuban Black Beans
- Caribbean Style Curry cod
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Herb Cauliflower Rice
Ingredients
- 1 whole cauliflower
- 1 tablespoon fresh parsley chopped (or dried)
- 1 teaspoon garlic powder
- 1 teaspoon 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 florets into small chunks.
- Fix a food processor with 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.
- Don't forget to check out my Ochro Rice which is also made with Cauliflower.
- 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.
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