Cauliflower rice is a substantial substitute for white rice. By taking a head of cauliflower and shredding it up in a food processor, and then lightly steaming it, you get a delicious, substantial low carb substitute for white rice.
How to Purchase and Store Cauliflower
When at the grocery store of farmer's market, look for large firm cauliflower with even color. Light brown spots on the outer florets are a sign of decay and mold formation. If you're in the store and see brown, or it looks like the brown areas were cut away (large areas of flat spots), do not purchase.
To store your cauliflower, remove it from its original packaging and place it in a clean, sealed plastic bag. Preferably, you should leave it whole, but it will still be good for about two days if you cut it up.
Organic farm fresh cauliflower is your best bet. Next, unblemished organic fresh supermarket cauliflower. Frozen cauliflower is always an option, but use fresh vegetables when available for maximum nutrition. Cauliflower is low in calories and high in fiber (3g per cup)--making it an excellent choice.
How to Make Cauliflower into "Rice"
Method #1, using the "S" blade" of your food processor
- Remove green leaves and about 1" of the stem from the cauliflower and coarsely chop up stems and florets.
- Using your food processor with the "S" blade in place, lightly pulse small batches of cauliflower into pea-size pieces that resemble rice.
- When most of it is in small pieces, pull out any remaining chunks and run them through in the next batch.
Method #2, using the shredding disk of food processor
Using the shredding disk, as explained by Nagi over at Recipe Tin Eats, is a better method of "ricing" the cauliflower. Just attach the disk to your machine (if you still have it) and push the cauliflower through the feeder. The cauliflower is shredded evenly in seconds.
How To Cook Cauliflower Rice on The Stove
Heat a tablespoon of butter or oil in a 12" skillet over medium heat. Add cauliflower. Stir to coat the cauliflower with oil and cover the skillet. After three minutes, lift cover and stir. Cover and cook another three to five minutes until tender. Remove pan from the heat and season to taste with salt and pepper.
How to Serve Cauliflower Rice
Use cauliflower rice in your favorite recipes in place of starchy rice. It can be used as a side dish mixed with butter and salt, in stir-fries, mixed in with scrambled eggs, and fried rice, to name a few.
Try Some Other Cruciferous Vegetable Recipes:
How to Make Cauliflower Rice
- 1 medium head of cauliflower
- 1 tablespoon unsalted butter or olive oil
- ¼ teaspoon salt try pink Himalayan salt or Redmonds's Real Salt
- freshly ground black pepper
Grating the Cauliflower with "S" Blade Attachment
- Wash and thoroughly dry the cauliflower. Cut out the core, chop it up, and then break the florets into medium-sized pieces. Place a third of the cauliflower (core and florets) in a food processor with the “S” blade, and pulse slowly until cauliflower is pea-size.
- Any big pieces can be run through in your next batch. It should take about three batches to do one head of cauliflower depending on the size of your food processor and your cauliflower.
Grating the Cauliflower with Shredding Disk
- Attach the shredding disk to your machine and push the cauliflower through the feeder.
How to Cook Cauliflower RIce
- Heat a tablespoon of butter or oil in a 12" skillet over medium heat. Add cauliflower. Stir to coat the cauliflower with oil and cover the skillet. After three minutes, lift cover and stir. Cover and cook another three to five minutes until tender. Remove pan from the heat and season to taste with salt and pepper.
- Cover and cook an additional minute. Remove pan from heat. Season with salt and pepper.
The nutrition information is provided as a courtesy and it comes from online calculators. Although we try to attempt to provide accurate information, these figures are estimates only.