How To Make Cauliflower Rice (Cauli Rice)
Cauliflower rice or cauli rice is an alternative low carb substitution for the almighty rice. Learn how to make cauliflower rice in easy steps and all the tips you need to make it perfectly, at all times.
Servings: 4 cups
Food processor or
- 1 cauliflower head
- 2 tbsp vegetable oil
- ⅓ cup yellow onion chopped
- 1 tsp garlic chopped
- Salt and pepper to taste
- parsley, chopped for garnish
How to make cauliflower rice
Rinse the cauliflower head and dry it with a kitchen towel (make sure you do not skip the step) Remove the stalk and the green leaves around the cauliflower.
Cut the vegetable into florets and place in the food processor, and pulse it about 5 to 8 times until rice texture is achieved. Work in batches especially if using the S blade so that the bit at the bottom of the food processor doesn’t over-process.
How to cook cauliflower rice
Heat up vegetable oil over medium high heat, sauté the onions and garlic until soft and oil fragrant. Keep an eye so as not to burn the garlic
Add the cauliflower rice to the sauteed aromatic and stir to combine. Continue to stir for about 3 minutes, season with salt and pepper, add chopped parsley and stir to combine, take it off the heat and serve. It can be served hot, warm or cold
Other cooking methods
Microwave: Add the portion you want to cook into a microwavable bowl and microwave between 3 to 5 minutes depending on the power of the microwave used.
In the oven: spread the riced cauliflower on a baking sheet, drizzle with olive oil, add any seasoning mix of choice and roast in the oven at 190C/385F for 15 to 20 minutes.
PS. Do not cook the cauliflower rice with water as you would with rice.
Calories: 103kcal | Carbohydrates: 9g | Protein: 3g | Fat: 7g | Saturated Fat: 6g | Sodium: 44mg | Potassium: 449mg | Fiber: 3g | Sugar: 3g | Vitamin C: 71mg | Calcium: 35mg | Iron: 1mg