Recipes
November 13, 2017

Recipe: Cauliflower Rice

by Cauliflower finely chopped in a bowl.

Learn how to make cauliflower rice, a tasty alternative that’s packed with nutrition.

 

 

Replace your starchy side dish with this easy cauliflower “rice” recipe to take in more potassium and vitamin C. Add your favorite spices to complement any meal.

Cauliflower rice — the texture can also be compared to couscous — can be used raw, tossed like grains into a salad or in a cold side dish.

Cooking makes the cauliflower more tender and rice-like.

 

Head of cauliflower on a cutting boardIngredients

1 head cauliflower, any size
1 tablespoon olive oil or butter, optional
Salt, optional

 

Instructions

Cut the head of cauliflower into quarters. Trim out the inner core from each quarter.

Chopped raw cauliflower in a bowl.

Break apart the cauliflower into large florets with your hands. If the core is tender, you can chop it into pieces and add it with the florets.

 

Chopped cauliflower in a food processor bowl.
Transfer the cauliflower to a food processor. Don’t fill the food processor more than 3/4 full; if necessary, process in two batches.

Process the cauliflower in 1-second pulses until it has completely broken down into couscous-sized granules (small round grains, similar to rice). Or, grate the florets on the large holes of a box grater. Some florets or large pieces of cauliflower might remain intact. Pull these out and set them aside. Transfer the cauliflower couscous to another container and reprocess any large pieces.

 

Finely chopped cauliflower in a work bowl.

Warm the olive oil or butter in a large skillet over medium heat.

Stir in the finely chopped cauliflower and sprinkle with a little salt.

Cover the skillet and cook for 5 to 8 minutes, until it’s as tender as you like. Serve immediately, or refrigerate for up to a week.

 

Recipe: Cauliflower Rice
Author: 
Recipe type: Side dish
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
Ingredients
  • 1 head cauliflower, any size
  • 1 tablespoon olive oil or butter, optional
  • Salt, optional
Instructions
  1. Cut the head of cauliflower into quarters. Trim out the inner core from each quarter.
  2. Break apart the cauliflower into large florets with your hands. If the core is tender, you can chop it into pieces and add it with the florets.
  3. Transfer the cauliflower to a food processor. Don't fill the food processor more than ¾ full; if necessary, process in two batches.
  4. Process the cauliflower in 1-second pulses until it has completely broken down into couscous-sized granules (small round grains, similar to rice). Alternatively, grate the florets on the large holes of a box grater. Some florets or large pieces of cauliflower might remain intact. Pull these out and set them aside. Transfer the cauliflower couscous to another container and reprocess any large pieces.
  5. Cauliflower couscous can be used raw, tossed like grains into a salad or in a cold side dish.
  6. Cooking makes the cauliflower more tender and rice like. Warm the olive oil or butter in a large skillet over medium heat. Stir in the finely chopped cauliflower and sprinkle with a little salt. Cover the skillet and cook for 5 to 8 minutes, until it's as tender as you like. Serve immediately, or refrigerate for up to a week.
Nutrition Information
Serving size: 1 cup Calories: 54 Fat: 2.6 g Saturated fat: .5 g Carbohydrates: 7 g Sodium: 42 mg Fiber: 2.8 g Protein: 2.7 g

 

Source: The Kitchn

 

Dinner

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