How to Make Cauliflower Rice
Learn how to make cauliflower rice with this quick and easy recipe. It’s one of my favorite cauliflower rice recipes! This recipe makes the best cauliflower rice that you can add to burritos, bowls, stir-fries, or simply serve it as a healthy side dish to grilled chicken or fish. There are so many health benefits of cauliflower making it worthy of your attention.
This easy recipe turns one head of cauliflower into a delicious rice that you can add it to your favorite recipes instead of using grain rice for a healthy low-cal, high fiber alternative.
Ingredients
- Whole cauliflower
- Onion
- Celery
- Garlic
- Salt and pepper
How to Rice Cauliflower
You can find riced cauliflower in bags at health food stores, Trader Joes, and most grocery stores, but you can also make it fresh at home. Riced cauliflower can be made by either grating it using a box grater, or pulsing it in a food processor. Both techniques are super easy, but I typically opt for using the processor. Then after the cauliflower has been “riced”, it’s super easy to cook. Just sauté in a pan with onion, celery and garlic for a really flavorful dish.
Food processor method
- Cut the cauliflower into florets
- Place in food processor (working in batches – don’t over-crowd)
- Pulse just until the cauliflower resembles the texture of rice.
Box grater method
- Cut cauliflower into wedges
- Grate wedges using a box grater
How to Cut Cauliflower
- Pull the leaves off the base of the cauliflower.
- Carefully cut the cauliflower in half through the core.
- Cut out the core.
- Pull apart the cauliflower florets.
Health Benefits of Cauliflower
Cauliflower is a member of the cruciferous vegetable family, along with broccoli, cabbage, kale, and brussels sprouts, It’s considered one of the healthiest foods on the planet.
- Rich with antioxidants (1)
- Good source of phytochemicals and anti-inflammatory compounds which help to ward off cancer and heart disease.
- Rich with certain compounds (sulforaphane, glucobrassicin, glucoraphanin, and gluconasturtiian) which supports liver health and is beneficial for digestion and triggers the liver to produce detoxifying enzymes that block free-radical damage.
- Good source of choline. Cauliflower and broccoli are one of the best plant based sources of choline. Choline is important for brain development, the production of neurotransmitters and a healthy nervous system. (2)
- High in fiber (1 cup contains 2.5 grams of fiber) (3) (4)
- May also aid weight loss (1 cup of raw cauliflower contains 25 calories, and because it’s rich with fiber, it slows digestion and makes us feel full, which may help us eat less calories during the day. (5)
Add More Cauliflower To Your Daily Wellness Plan
If you’re wondering how to add more cauliflower to your diet, well the possibilities are endless really. Cauliflower is great to add to soups, stews, stir-fries and salads. And it can be roasted, steamed, sauteed, mashed and riced.
- Chop it fine and crumble it over a salad instead of cheese, like I’ve done with this Everyday Tossed Salad
- Toss it with other cruciferous vegetables to make this Crunchy Detox Salad
- Serve it raw with carrots, celery and broccoli for dipping in this Homemade Ranch Dressing and this Greek Yogurt Ranch Dip.
- Add it to soups like this nourishing Vegetable Soup
Cauliflower Rice Recipes
- Pesto Cauliflower Rice
- Mexican Cauliflower Rice
- Quick Cauliflower Fried Rice
- One Pot Spanish Chicken
More Healthy Cauliflower Recipes
- Garlic Parmesan Roasted Cauliflower
- Baked General Tso’s Cauliflower
- Curried Roasted Cauliflower Soup
- Turmeric Cauliflower Chowder
- Creamy Cauliflower White Bean Soup
- Cauliflower Potato Salad
How to Make Cauliflower Rice
Learn how to make cauliflower rice with this quick and easy recipe. It's one of my favorite cauliflower rice recipes! This recipe makes the best cauliflower rice that you can add to burritos, bowls, stir-fries, or simply serve it as a healthy side dish to grilled chicken or fish.
Ingredients
- 3 cups cauliflower (1 large head cauliflower), core and leaves discarded
- 1-1/2 cups onion, finely chopped
- 1-1/2 cups celery, finely chopped
- 2 garlic cloves, finely minced
- 3 tablespoons extra-virgin olive oil
Instructions
- Cut the cauliflower into florets Place in food processor (working in batches - don't over-crowd). Pulse just until the cauliflower resembles the texture of rice. Or if using a box grater, cut cauliflower into wedges and grate cauliflower
- Heat oil in large skillet over medium high heat.
- Saute onion and celery for about 8-10 minutes or until soft.
- Add garlic and saute another 2-3 minutes.
- Add riced cauliflower to skillet. Cover with lid and turn heat to low. Cook for 15-20 minutes or until cauliflower rice is soft. Stir occasionally.
Notes
How to Cut Cauliflower
- Pull the leaves off the base of the cauliflower.
- Carefully cut the cauliflower in half through the core.
- Cut out the core.
- Pull apart the cauliflower florets.
I'm Deborah, the cook, photographer, writer and nutrition enthusiast behind The Harvest Kitchen. You'll find casual healthy recipes here for everyday life. I've been featured in Country Living, Prevention, Huffington Post, Women's Day, Four Seasons Hotel, Parade Magazine, Healthline and Purewow.