Pesto Cauliflower Rice

This Pesto Cauliflower Rice is light and delicious and makes a perfect side dish to grilled chicken or fish!  

This easy cauliflower rice recipe comes together in just 20 minutes and makes a delicious healthy cauliflower side dish or light vegetarian main!

CAULIFLOWER RICE RECIPE

• 1 small head cauliflower (approximately 4 ups), stem and florets blended in a food processor or finely chop
• 1 small onion, finely chopped
• 2-3 tablespoons extra-virgin olive oil

For the Pesto

• 1 cup loosely packed fresh basil leaves
• 1 clove garlic
• 1/4 cup grated Parmesan cheese
• 1/4 cup toasted walnuts
• 3/4 cup extra virgin olive oil

For the Pan-Roast Tomatoes

• 2 tablespoons extra-virgin olive oil
• 1 cup tear-drop tomatoes or baby heirloom tomatoes, sliced in half

HOW TO MAKE CAULIFLOWER RICE

1. Add the cauliflower florets in a food processor and process until it resembles rice.  Scrape down the sides of the processor as needed.  Set aside.
2. Heat the olive oil to a large skillet over medium low heat.  Add the chopped onion and saute until the onions are light golden-brown in color.
3. Add the cauliflower rice to the pan and mix in with the onions.  Cook over medium-low heat for about 8-10 minutes or until the cauliflower is tender.  Stir occasionally.
4. Drizzle about 3 tablespoons of the pesto over the cauliflower and onion mixture and toss to coat the cauliflower.  Add more pesto as desired.
5. Serve with pan-roasted tomatoes.

Make the Pesto

Pan-Roast Tomatoes

• Heat the olive oil to a pan.
• Add the tomatoes and cook for over medium-low heat for about 1-2 minutes or until they begin to soften.

BENEFITS OF CAULIFLOWER

Cauliflower is a member of the cruciferous vegetable family (with broccoli, cabbage, kale and brussels sprouts). Inflammation is known to be one of the underlying causes of chronic disease such as cancer and heart disease.  But the anti-inflammatory compounds and phytochemicals found in cauliflower help to ward off inflammation.

Cauliflower is also rich with certain compounds which aid digestion and are beneficial for  liver health, triggering the liver to produce detoxifying enzymes that flush out toxins and carcinogens, making it a powerful disease-fighting food. 

I’ve never done a full-blown cleanse, but I do like to  incorporate foods (with recipes like this one) into my daily diet that will aid in my body’s natural detox process. Cauliflower aids in the production of enzymes that flush out toxins and carcinogens, making it also a powerful disease-fighting food.

HEALTHY CAULIFLOWER RECIPES

• Mexican Cauliflower Rice
• Turmeric Cauliflower Chowder
• Cauliflower Potato Salad
• Curried Roasted Cauliflower Soup
• One Pot Spanish Chicken (with Cauliflower Rice)
• Creamy Cauliflower White Bean Soup
• Garlic Parmesan Roasted Cauliflower
• Baked General Tso’s Cauliflower

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Yield: 4 servings

Pesto Cauliflower Rice

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

This Pesto Cauliflower Rice is light and delicious and makes a perfect side dish to grilled chicken or fish!  

Ingredients

• 1 small head cauliflower (approximately 4 ups), stem and florets blended in a food processor or finely chopped
• 1 small onion, finely chopped
• 2-3 tablespoons extra-virgin olive oil
• 1 cup loosely packed fresh basil leaves
• 1 clove garlic
• 1/4 cup grated Parmesan cheese
• 1/4 cup toasted walnuts
• 3/4 cup extra virgin olive oil
• 2 tablespoons extra-virgin olive oil
• 1 cup tear-drop tomatoes or baby heirloom tomatoes, sliced in half

Instructions

1. Add the cauliflower florets in a food processor and process until it resembles rice. Scrape down the sides of the processor as needed. Set aside.
2. Heat the olive oil to a large skillet over medium low heat. Add the chopped onion and saute until the onions are light golden-brown in color.
3. Add the cauliflower rice to the pan an mix in with the onions. Cook over medium-low heat for about 8-10 minutes or until the cauliflower is tender. Stir occasionally.
4. Drizzle about 3 tablespoons of the pesto over the cauliflower and onion mixture and toss to coat the cauliflower. Add more pesto as desired.
5. Serve with pan-roasted tomatoes.

For the Pesto

1. Combine the basil, garlic, cheese and walnuts in a food processor or blender and process.
2. While the motor is running, and the olive oil in a slow, thin stream.
3. Continue to process until you reach your desired consistency.
4. Add a little more olive oil if needed.

For the Pan-Roasted Tomatoes

• Heat the olive oil to a pan.
• Add the tomatoes and cook for over medium-low heat for about 1-2 minutes or until they begin to soften.