Cauliflower rice is a big rage among people who want to eat healthier, include more vegetables in their diet, or are following a Paleo, low carb, Whole 30 or other grain free diet. Cauliflower rice, which is simply cauliflower grated into rice size “grains”, is low in carbohydrates, low in calories (about 1/10 of the calories of brown rice), high in fiber, and versatile and easy to make and use.
Although it’s not indistinguishable from rice, it is a pretty darn good and extremely healthy substitute for white or brown rice. Sauté it, make fried rice, or top it with a flavorful sauce
In this video Aviva Goldfarb shows you how to make cauliflower rice or cauliflower couscous by hand using a box grater, or using a food processor.
You can buy cauliflower rice fresh or frozen but it usually tastes better when you make your own.
One 1 lb. head of cauliflower yields 4 – 6 cups of “rice”. You can steam it in the microwave and use it like you would a bed of rice, or add it directly to the pan to cook for recipes like fried rice or the cauliflower curry couscous or rice below.
Veggie Cauliflower Fried Rice
Prep + Cook = 20 minutes
4 servings, about 1 1/2 cups
You could also sauté a cup or two of cooked diced chicken or peeled shrimp instead of the edamame. Thanks to R.D. Jessica Levinson of Nutritioulicious for inspiring me to add rice vinegar and sriracha to the sauce. Serve it with sliced oranges.
2 Tbsp. vegetable oil
1/2 yellow onion, finely diced (1 cup)
1 carrot, finely diced
1 tsp. minced garlic (about 2 cloves)
3 eggs, beaten
1 lb. riced cauliflower or 1 head of cauliflower to make your own (4 – 5 cups rice)
1 cup frozen shelled edamame, steamed for 4 minutes
3 Tbsp. reduced-sodium soy sauce
1 Tbsp. sriracha (Vietnamese hot sauce)
1 Tbsp. rice vinegar
1 tsp. sesame oil
1 Tbsp. orange juice
Heat 1/2 the oil over medium heat in a large nonstick skillet or wok. When it is hot, add the onions and carrots and sauté them for about 3 minutes until they are starting to get tender. Add the garlic and cook for 1 more minutes, then transfer the vegetables to a bowl and set them aside.
Add the eggs to the pan and scramble them for about 2 minutes until they are well cooked, chopping them with the spatula into bite size pieces as they cook. Add them to the bowl with the vegetables.
Add the remaining oil to the pan, and when it is hot, add the cauliflower and toss it a bit. Cover it for 2 minutes to let it steam, then remove the cover and continue cooking it for 2 or 3 more minutes, tossing occasionally, until it is tender and rice-like in texture.
Meanwhile, in a large measuring cup or bowl, combine the soy sauce, sriracha, vinegar, sesame oil and juice to make the sauce.
Add the vegetables, eggs, edamame and sauce to the pan and toss everything together over the heat until the sauce is well distributed. Serve it immediately or refrigerate it for up to 3 days.
Scramble Flavor Booster: Serve it with fresh lime wedges and additional sriracha sauce
Cauliflower Curry Couscous or Rice
4 servings, about 1 cup
2 Tbsp. extra virgin olive oil or coconut oil
4 cups cauliflower couscous or rice
1/2 cup cashews, coarsely chopped
1/4 cup raisins
1 tsp. curry powder, or more to taste
1/2 tsp. salt
½ lime, juice only
Heat a large skillet over medium heat, and when it is hot, add the cauliflower couscous or rice, cashews, raisins, curry powder and salt, and saute it, stirring occasionally, for about 5 minutes until the “couscous” is hot and tender.
Stir in the lime juice and serve.
Here are some of my friends’ cauliflower rice recipes:
Cauliflower Rice Pizza Crust recipe from Melissa D’Arabian
Pineapple Fried Cauliflower Rice from Olga Berman of Mango & Tomato
Cauliflower Pizza with Pesto and Tomatoes from Judy Lyness of My Well Seasoned Life