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Cauliflower "Rice"

cauliflower "rice" Side
Cauliflower
  • Prep 35 min
  • Total 35 min
  • Servings 4

Maybe you’ve run across it in the freezer section of your grocery store before, but if you haven’t, let us introduce you. Meet your new favorite low-carb ingredient: Cauliflower rice. As a stand-in for traditional rice, this ingredient can be used to add great texture and flavor to a wide array of dishes. It’s also easy to make. Simply, blitz cauliflower florets into uniform size pieces. Then, toast it in a skillet to dry it out and add flavor. Serve this dish as a side, mix it into your soup, combine it with chicken for a casserole, put it in your burrito with some beans—the possibilities are endless. No matter what type of diet you follow, we think you’ll find this ingredient is both delicious and versatile. MORE+ LESS-

Updated January 15, 2020

Ingredients

4
cups cauliflower florets
2
tablespoons olive oil
1/2
cup chopped green onions (8 medium)
1/2
teaspoon sea salt flakes
1/4
cup reduced-sodium chicken broth
2
tablespoons chopped fresh parsley
1
tablespoon fresh thyme leaves

Steps

Hide Images
  • 1
    In food processor, place 1 cup of the cauliflower. Cover, and pulse until coarsely ground to the size of grains of rice. Transfer to large bowl; repeat in three more batches with remaining cauliflower. There should be about 3 1/2 cups processed cauliflower.
  • 2
    Place 12-inch skillet over medium-high heat until hot. Add 1 tablespoon of the oil, then add green onions and salt. Cook 1 to 2 minutes or until green onions soften. Add remaining 1 tablespoon oil and the cauliflower; toss to coat. Cook 4 to 6 minutes or until lightly toasted and dried out.
  • 3
    Add chicken broth. Heat to simmer until all liquid evaporates. Stir in parsley and thyme.

Expert Tips

  • Be careful not to over-process the raw cauliflower in the food processor. You'll end up with more of a couscous than a rice if you take it too far.
  • Experiment with different flavors and herbs based on what you're serving with the cauliflower. For example, try green onions and cilantro when serving with Mexican cuisine.
  • Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.
  • One medium head of cauliflower yields about 4 cups, which is the amount called for in this recipe. Remove the outer leaves, stalk and any discolored bits before using.
  • It’s important not to over process the cauliflower. You want rice, not couscous.
  • While this recipe includes directions for flavoring cauliflower rice, you can think of this ingredient as a blank slate. Just like rice, it’s amenable to most any type of seasonings you desire. Some ideas to get you started include: adding in fresh herbs, citrus, coconut or garlic.
  • If you’re making this dish for someone following a strict gluten-free diet, read labels on every ingredient used. Even if you think a product is gluten free, products and ingredient sources can change, so play it safe and double check.
  • One of our favorite dishes featuring cauliflower rice is Chicken and Cauliflower Rice Soup It’s a riff on your favorite comforting chicken soup but with cauliflower rice swapped in for traditional white rice. It also features bright, peppery and fresh flavors from ginger, jalapeno, garlic, fresh herbs and more. Ready for more ways with cauliflower? Try our “alfredo” sauce and cauliflower mashed “potatoes” next!
  • Cauliflower is a cruciferous vegetable in the same family as cabbage, broccoli, kale and others. These vegetables are rich in vitamin C, fiber and multiple nutrients.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
100
Calories from Fat
60
% Daily Value
Total Fat
7g
11%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
360mg
15%
Potassium
370mg
11%
Total Carbohydrate
7g
2%
Dietary Fiber
2g
10%
Sugars
2g
Protein
2g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
50%
50%
Calcium
4%
4%
Iron
4%
4%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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