This Cauliflower rice recipe is the perfect, healthy, low carb substitute for rice. Did you know that you can prepare it in 3 different ways?
Course Cauliflower Recipe, Low Carb Cooking 101, Main Course, Side Dish
Cuisine Keto, LCHF, Low Carb, Vegan, Vegetarian
Keyword cauliflower, cauliflower-rice, rice
Prep Time 10 minutesminutes
Cook Time 3 minutesminutes
Total Time 13 minutesminutes
Servings 10serves
Calories 4kcal
Ingredients
1headcauliflower
Instructions
Remove hard stalks and leaves from a head of cauliflower. Cut it into large florets and process.
Process in small batches in a food processor to create ‘grains’ of rice. Take care not to over process the cauliflower to mush. Smaller batches are good for preventing this. You can also use a grater on the coarsest side to rice your cauliflower.. Store cooked rice in the fridge for up to 3 days. One head of cauliflower yields about 4-5 cups of rice. You can also use ready made cauliflower rice. My preference is for fresh cauliflower rice if store bought for these methods of cooking.
Microwave rice
Place riced cauliflower in a microwave proof bowl covered with a lid or cling wrap. Cook on high for around 3 minutes and let stand for another couple of minutes to continue cooking. Fluff the rice with a fork and add some butter if desired and season with salt and pepper. You can add herbs such as parsley or chives. You can also steam the rice on the stove top to achieve the same result. Both of these methods produce a soft, white subtle flavored cauliflower rice.
Pan Fried rice
Heat a generous splash of your preferred oil in a large frying pan. If you want to add any garlic, onion or spices that need cooking off, cook them off first at a lower temperature so they don’t burn. Turn the temperature up to high and add the rice. Spread the rice over the base of the pan and stir gently so it doesn’t stick or burn. Add a bit more oil if is sticking. Cook for around 3-4 minutes or until the rice is cooked to your taste. A higher temperature will yield a more toasted flavored rice while a lower temperature will create a more subtle flavored rice. Take care not to overcook the rice. If you want to add any stock or liquid such as coconut cream, add it now and cook until the stock reduces and the rice dries out slightly. Limit the liquid to approximately 50-100 mls/3-7 ozs, so it doesn’t make the rice too wet unless you that is what you desire. This method produces a slightly roasted, slightly drier rice that is also suitable for enhancing with spices, onions etc.
Oven baked rice
Preheat your oven to approximately 200 C/400 F. Spread your cauliflower rice out thinly on baking paper on a hot baking tray and drizzle or spray with a little oil of your choice. Bake for approximately 10-15 minutes, turning every few minutes so it doesn’t burn or stick. This produces a roasted much drier textured rice than the methods above. It is ideal for drier style dishes such as Cous Cous, fried rice, Nasi Goreng etc.
Notes
Some people freeze their rice raw or cooked but I don't recommend to as it tends to go too soft and soggy for my liking. You may not mind it so please freeze if you wish to.