Cauliflower has gained a lot of popularity among healthy eaters for its fibre-rich and disease-preventative benefits. As well, it’s a bit of a chameleon when it comes to nutritious meals. This cruciferous vegetable has a mild, agreeable taste that can take on any flavour and be transformed into risotto, pizza crust and cauliflower “rice” — all without the hefty dose of carbs!
If you don’t have a food processor, you can still make this sneaky healthy side dish with a knife or box grater. Here are a few easy ways to make the perfect cauliflower rice, and a few simple seasoning ideas.
Three Ways to Make Cauliflower “Grains”
Food Processor Method:
1. Cut cauliflower into several rough pieces and remove the tough core.
2. Working in 2 batches, add to a food processor fitted with a metal blade, and pulse until the size of rice or couscous. Add to a large bowl.
3. Repeat with the second batch of cauliflower.
Box Grater Method:
1. Cut cauliflower into several rough pieces and remove the tough core.
2. Working in several, manageable batches, grate cauliflower on the medium-sized holes of you grater. Add to a large bowl.
3. Repeat with remaining pieces of cauliflower.
Knife Method:
1. Cut cauliflower into several rough pieces and remove the tough core.
2. Make small slices crosswise into cauliflower pieces.
3. When entire head is slices, chop until fine, roughly the size of rice or couscous.
How to Cook Cauliflower Rice and Flavour Variations
Cauliflower rice is a nutritious addition to meals whether served raw or cooked. Add your uncooked rice into salads, soups or bake into casseroles for textural delight.
Simple Rice: Warm olive oil in a skillet over medium heat. Add the cauliflower “grains,, sprinkle with salt and cook covered for 8 minutes until fluffy. Serve as a side dish or bed for curries and stews.
Roasted Rice: Roast rice until crispy and use as a crunchy topper for avocado toast or hummus. For more flavour, try roasting the rice with cumin, cinnamon and thyme.
Southwestern Cauliflower Rice: Saute onion, red bell pepper and garlic with cumin, chili powder and smoked paprika. Add cauliflower rice and cook until tender. Season with a squeeze of lime juice, salt and chopped fresh cilantro. Serve inside tacos, as a side dish or toss in black beans to make it the main event.
Chinese Fried Cauliflower Rice: Sauté onion, carrot, ginger and garlic. Add cauliflower rice and cook until tender. Season with soy sauce or tamari, rice wine vinegar, sesame oil and Sriracha. Stir in diced green onions and serve inside lettuce cups with shredded cooked chicken or duck.
Greek Cauliflower Rice: Sauté onion, garlic, dried oregano, a pinch of nutmeg and chopped fresh rosemary. Add cauliflower rice and cook until tender. Season with salt, lemon zest and lemon juice. Remove from heat and stir in pitted black olives, seeded and diced Roma tomato, chopped fresh dill and crumbled feta. Serve with pita and hummus.
Photo courtesy of Getty Images
Published June 10, 2016, Updated June 1, 2018