Super-Simple Cauliflower Rice Recipe
Cauliflower has been having a moment for the last several years, and for good reason. Given its neutral taste and long list of health benefits, it takes on a new identity in many inventive dishes. Wellness coach and recipe developer Miriam Hahn brings us this recipe for cauliflower rice and says, "Cauliflower rice is a great substitute for regular rice in a dish if you're going for a lighter meal that is less filling. It's also a great way to get another serving of vegetables in [your meal]. Cauliflower is a cruciferous vegetable and contains sulforaphane — a powerful compound shown to prevent disease, and this is an easy way to incorporate it into your diet." You can enjoy the cauliflower rice in a salad, sautéed with a few seasonings, in a stir fry, soup, or you can even freeze it and add it to your morning smoothie. Read on to learn how to make this simple recipe.
Gather the ingredients for simple cauliflower rice
You only need 1 ingredient for this cauliflower rice recipe, and you guess it — it's cauliflower.
"When choosing a cauliflower, look for one that is firm and tightly closed. I typically buy organic, but cauliflower is not on the dirty dozen list, so it doesn't have as many pesticides as some of the other vegetables," Hahn shares.
Prep the cauliflower
First, you need to wash and cut the cauliflower. "I have found the easiest way to cut a cauliflower head is to turn it over so the stem is [facing] up. Then, slice it in half, remove, and discard the leaves ... [then] cut out the triangle-shaped core [from each half]. From there, you can cut the cauliflower into medium-sized florets. Some food processors have a fairly small opening that go with the grating blade, so you'll want to check and see if you are trimming them small enough. As I cut the florets, I put them into a large bowl filled with water, swish them around, and then drain them in a colander," Hahn explains. Once cut, lay the cauliflower out on a clean dish towel, fold it over, and pat throughly to dry.
Grate the cauliflower
When using a food processor, "You have 2 options when ricing the cauliflower. You can use the grating blade or the "S" blade. I prefer to use the grating blade because when using the "S" blade, the cauliflower can quickly over process and turn into crumbs. But either one will do the job, just use a careful eye if using the "S" blade," Hahn explains. Insert each floret into the tube, press down with the tool that fits inside the tube, and watch your cauliflower turn to rice. "If you don't ... have a food processor, you can use a stand grater to grate the cauliflower ... and get the same effect," Hahn shares.
Serve or store the cauliflower rice
Now that the cauliflower rice is done, you can do so many things with it. "If I make a big batch and am not using it right away, I put it in a reusable silicone bag and stick it in the freezer. Cauliflower has a very strong scent, so if you leave it in the fridge, the smell will be very strong. If you are using cauliflower rice for a raw salad, you can take it out of the freezer and let it sit on the counter to thaw, and if you plan to cook the rice, you don't need to thaw it first. If you want to add a little extra boost of nutrition to breakfast, you can even add ½ cup of the frozen rice to oatmeal, and it adds a great texture without any taste," Hahn tells us.
- 1 head cauliflower
- Flip the cauliflower over so the core is facing up, then cut it in half. Remove the leaves and discard.
- Remove the triangular core piece from each half, then cut the cauliflower into small florets. Place the florets into a large bowl filled with water, then drain the cauliflower florets. Lay the cut cauliflower on a large tea towel to dry.
- Set up the food processor with the grating or "S" blade. Fit each piece of cauliflower into the grating tube and turn the processor on. Repeat until all the cauliflower has been grated.
- To cook, cover and sautée it in a frying pan over medium heat with 1 tablespoon of oil for 5 minutes. The rice is best within 24 hours, or for 1 month in the freezer.