Riced Cauliflower as a Rice Substitute

Basket of CauliflowerWhen I first heard about using riced cauliflower as a rice substitute I was skeptical. So a few months ago I decided to try it and was surprised at how good it was. Now I’m a cauliflower convert.

You might ask, “Why would anyone want to substitute something else for rice, anyway?” Some people, for medical reasons, cannot eat grains. Others are avoiding grains because they’re on a low carb diet or a raw food diet. Rice has a lot of calories and is high in carbohydrates. Or maybe you’re just looking for a way to get your family to eat more vegetables. Cauliflower rice is a great way to do that. Also, cauliflower is just plain fantastic for your health.

You can use cauliflower rice in any recipe that calls for rice. I’ve made Asian stir fries, Mexican rice, bean and rice burritos, chicken burritos, and risotto dishes. I’d like to try it in sushi rolls next.

So how is the basic rice done? Just take a head of raw cauliflower (preferably organic) and, using a food processor or a cheese grater, grate it into rice-sized bits.

Using a clean towel, press out as much of the moisture as you can from the grated cauliflower before using it in your recipe.

The rest is up to you. Season the rice however you want for the recipe you’re preparing. I think you’ll be as surprised as I was to find how good it can be and doubly surprised when vegetable-fearing members of your family start begging for more!


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4 Comments on "Riced Cauliflower as a Rice Substitute"

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I eat this every day, I buy the pre riced trader joes cauliflower (in the fresh veggie isles) and I boil it in water with a dash of salt for 10 or so minutes or until soft, less if you like a firmer rice, and then I drain I, and fry it in coconut oil. My fave is to add curried lentils from the jyoti brand canned goods, mix it, and top with sweet and sour chili sauce and garlic powder, or make parmesan garlic ‘rice’ in a pan or wok.

i was wondering if it would taste ok. how would i know. it sounds okish but i’m not to sure…

Hi – you can cook the cauliflower any way you like once it’s grated. You can throw it in a wok with some vegetables and stir fry it or add it to a baked casserole bake it.

Alternately, you can precook the cauliflower and grate it afterwards. This works well if you’re making burritos. Boil the cauliflower whole, grate it, dry it, and the add it to your burrito along with your other ingredients. The possibilities are really limitless.

Can you please tell me how to cook the “rice” once it’s grated? Is it boiled? And if so, for how long?

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