How to make Cauliflower Rice Recipe (2024)

FAQs

Is cauliflower rice actually healthy? ›

Cauliflower is a cruciferous vegetable, the same family as broccoli, kale, brussels sprouts, and cabbage. Cruciferous vegetables are extremely healthy and since cauliflower rice is almost entirely made of cauliflower, it is definitely a great dish to add to your diet.

One additional step I like is to press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.

Cauliflower rice is finely chopped (either by hand or pulsed in a food processor) raw cauliflower that's small enough to look like grains of rice. It's used as a low-carb substitute for grains like couscous or rice. It's often eaten as a side dish with some dressing or herbs for flavour.

If you're planning to roast the cauliflower whole or slice it into steaks, slice off the thick stem at the base. Drop the whole cauliflower head upside-down into cool, salted water. Let it soak for 10 to 15 minutes to remove dirt, residue and bugs.

The fact that it's a vegetable makes cauliflower automatically good for you. Additionally, cauliflower is packed with nutrients that give it unique benefits, such as fiber, vitamin C, vitamin K and choline. These properties give you a good reason to eat it frequently or even daily.

Cauliflower is an excellent option for weight loss as it is low in calories, around 27 and 5 grams of carbs for a single serving. You can substitute riced cauliflower for actual rice without sacrificing taste and nutrients.

What Does Cauliflower Rice Taste Like? Riced cauliflower doesn't taste like real rice; it tastes like cauliflower florets, which have a mild, slightly cabbage-y flavor, like most brassicas. Its delicate flavor takes a backseat to whatever you season it with, whether that's soy sauce or parmesan.

Overcooking It

That cauliflower rice might turn into cauliflower mush if you cook it way too long, whether in the microwave or on the stove top.

In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the scallions and cauliflower and sauté until heated through, about 3 to 5 minutes. Season with salt, pepper, and a squeeze of lime juice to help remove any bitterness from the raw cauliflower.

While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn't in cauliflower.

How long does cauliflower rice last in the fridge? ›

Store cooked cauliflower rice in an airtight container for 3-4 days in the refrigerator. Cooked riced cauliflower doesn't taste the same after freezing, so freeze it uncooked instead, following the directions below.

Riced cauliflower is an excellent low-carb, low-calorie alternative to rice. Not only does it have a mild flavor, but it's also incredibly versatile, satiating and delicious with some big nutritional benefits.

Cooked cauliflower florets keep their shape best when steamed (5-10 mins) – remember to place them upright in the steamer. It can also be boiled (takes 5-10 mins for florets; around 10 mins for a whole cauliflower). For both cooking methods, test regularly with the tip of a knife to make sure they don't overcook.

Cooking cauliflower rice may seem straight to the point, but I have a few tips for cooking it so it isn't watery and mushy: 1. Use frozen, store-bought riced cauliflower. It's impossible to get equal-sized pieces when making it yourself in a food processor, and inconsistent size will make it watery when cooked.

Cauliflower and other cruciferous veggies contain a complex sugar called raffinose. It is hard to break down and is instead fermented by the bacteria in the large intestine. As a result, you may experience bloating and flatulence among other gastric issues.

The verdict. Cauliflower rice is the better choice if you're following a low-carb plan or interested in reducing energy without having to go for a tiny portion that might leave you hungry.

They've proven themselves to be a super-versatile, grain-free substitute when you want a vegetable alternative to rice. Despite the difference in flavor, riced cauliflower can do just about everything your favorite variety of rice can do — just as long as you avoid these missteps along the way.

Brown rice actually has more selenium (good for heart health) and vitamin B3 (needed for the production of sex and stress hormones) than quinoa, but quinoa is still the healthier choice. Cauliflower rice is a grain-free, gluten-free and nutrient-dense way to replace the white rice on your plate.