Recipes

How to Make Cauliflower Rice

by Laura Ratliff 11:04 AM, July 6, 2018

Aired July 6, 2018

Cauliflower “rice” is all the rage right now, especially for those who are sticking to a low-carb or paleo diet.

But, first things first...

WHAT IS CAULIFLOWER RICE?

This tasty side is made from coarsely chopped cauliflower that’s usually sauteed or steamed. Because it is white—and once it’s finely chopped—the texture is somewhat similar to rice, it can be used as a low-carb sub in all your favorite recipes.

HOW TO MAKE CAULIFLOWER RICE

To make it at home, you can pulse your cauliflower in a food processor (make sure to work in batches), then cook on the stovetop or microwave it until tender, about 3 to 5 minutes. You can add a bit of fat like butter or EVOO and/or your favorite seasonings, and voila, you have a tasty, healthy side dish!

More and more stores are carrying it pre-made in the freezer aisle and produce section—but you’ll pay a mark-up for the convenience.

 

IS CAULIFLOWER RICE GOOD FOR YOU?

Of course, just because a food is trendy doesn’t mean that it’s actually nutritious, but luckily, cauliflower rice is pretty good for you too and so easy!

Cauliflower is a great way to add more fiber to your diet and it’s also rich in Vitamin C, folate, magnesium, calcium, phosphorus, potassium, manganese and vitamin K, according to the USDA! Also, unlike rice, it’s not a starchy vegetable, which means you can save more than 160 calories each time you swap a cup of rice for a cup of its cauliflower counterpart.

START COOKING: CAULIFLOWER RICE RECIPES

Check out the video above for Chef Richard Blais’s version, served alongside a flavor-packed chicken and walnut stew.

Or try cauliflower rice the next time you whip up a quick Chinese-style fried rice (pictured above) or "rice" and beans.