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Cauliflower rice is a versatile, low-carb alternative to traditional rice that’s become a staple for many diabetics who are trying to reduce their carbohydrate intake or add more vegetables to their diet. It’s incredibly easy to make, and with a few simple steps, you can have a healthy and delicious base for stir-fries, curries, or even as a standalone side dish.
What You’ll Need
- Cauliflower
- Boxed Grater or Food Processor
- Salt or seasoning
How to Make Cauliflower Rice
Wash the cauliflower: Rinse the head of cauliflower under cold water and pat it dry with a paper towel.
Remove the leaves and core: Cut away the green leaves at the base of the cauliflower. Then, using your knife, cut out the tough inner core.
Break into florets: Break the cauliflower into manageable florets. Don’t worry about them being perfectly uniform. The size you need will depend on the method you are using. For a grater, cut in tp larger chinks. For a food processor, break into smaller pieces.
Making the Rice
Food Processor Method
Place a handful of cauliflower florets into the bowl of your food processor. Avoid overfilling, as this can lead to uneven processing.
Pulse the cauliflower using short bursts. Keep an eye on the consistency – you want it to resemble grains of rice, not a paste. This usually takes about 10-20 pulses, depending on your processor. Empty the riced cauliflower into a bowl and repeat with the remaining florets until all of your cauliflower is “riced.”
Using a Grater
Hold a floret firmly and use the large holes of a grater to grate the cauliflower directly onto a cutting board or into a bowl. Be careful of your knuckles as you get closer to the end of the floret.
Cooking Cauliflower Rice
There are two ways that I regularly cook Cauliflower rice: frying pan method and steaming. Both are equally good.
To use the frying pan method:
Heat the pan: Place a large skillet over medium heat. Add 1-2 tablespoons of olive oil (or butter, coconut oil, etc.) and let it heat up.
Add the cauliflower rice: Pour the riced cauliflower into the hot skillet.
Season: Season generously with salt and pepper to taste. You can also add other seasonings like garlic powder, onion powder, or your favorite herbs at this stage.
Cook: Sauté the cauliflower rice for 5-8 minutes, stirring frequently. You want it to soften slightly and become tender-crisp, but avoid overcooking, as it can become mushy. It should still have a slight bite to it.
Taste and adjust: Taste the cauliflower rice and adjust the seasoning if needed.
Using the steaming method.
If you are using a plug-in steamer, prepare it as directed by adding water and the cauliflower rice to the basket. Steam for 5-8 minutes. Time will vary depending on how much rice you have, desired tenderness, and the type of steamer.
If using a steamer pan, add water to the pan and rice to the steamer pan. Bring the water to a simmer and Steam for 5-8 minutes. The cooking time will vary depending on how tender you like your cauliflower rice. For crisp-tender, start checking at 3 minutes. For a softer, more rice-like consistency, it might take up to 8-10 minutes.
Nutrition Information
One cup of Cauliflower rice contains approximatelt:
- Calories – 25
- Total Fat – 0
- Cholesterol – 0
- Sodium – 30mg
- Total carbs – 5g
- Fibre – 2g
- Sugar- 2 gr
- Protein 2 gr
Tips for Success
Don’t overcook: Cauliflower rice cooks quickly. Overcooked cauliflower rice can become mushy and watery. It should be tender-crisp.
Remove excess moisture: Cauliflower has a high water content. After steaming, if you notice a lot of moisture, you can gently press it with a paper towel or continue to cook it uncovered in a pan for a minute or two to dry it out. This is especially important if you’re using it in a dish where you want a drier texture (like a “fried rice”).
Season generously: Steamed cauliflower rice is quite mild, so don’t be shy with seasonings! Salt, pepper, garlic powder, onion powder, herbs, and a squeeze of lemon juice are all great additions.
Frozen cauliflower rice: If using frozen riced cauliflower, you can often steam it directly from frozen, adding a minute or two to the cooking time.
Freezing Cauliflower Rice
Freezing cauliflower rice is an excellent way to save time on meal prep and ensure you always have a healthy, low-carb option on hand. The key to successful freezing is minimizing moisture to prevent a mushy texture upon thawing and cooking
While you can freeze cooked cauliflower rice, it often results in a significantly mushier texture upon reheating. Freezing it raw (uncooked) generally yields a better texture once cooked from frozen.
Spread it out: After ricing and drying, spread the cauliflower rice in a single layer on a baking sheet.
Freeze until solid: Place the baking sheet in the freezer for 1-2 hours, or until the cauliflower rice is completely frozen solid.
Bag it Up: Scoop into a large ziploc bag and seal. When you are ready, just scoop out the desired amount. Easy Peasy!
SERVE HOMEMADE CAULIFLOWER RICE WITH…
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