How to make Cauliflower Rice
“Simple cauliflower rice that is great for people watching their carbs; prepare and cook it any way you want. It’s healthy, filling and a great substitute for rice.”
I’ve learned how to make cauliflower rice when I decided to go for a low carb diet. As a Filipino, rice is a staple in our meal, “rice is life” as what most people jokingly say. But it’s true. Traditional pinoy meal usually make up of rice and it is not complete without it.
As I am living in a “desk” life, I gained weight little by little. So I decided to limit my rice intake which equates to less rice or no rice at all. It’s very difficult at first until I discovered that cauliflower rice can be a good substitute for rice.
Suddenly my spirit was up at the thought of it. Although it’s not the same taste as the white rice, it is still filling and most of all healthy so I don’t feel guilty when I consumed a lot of it.
Cauliflower Rice as healthy rice alternative
Cauliflower rice is a low-calorie and low-carbohydrate alternative to rice. It may also provide a variety of health benefits, including aiding weight loss, reducing inflammation, and even protecting against some diseases. It’s very easy to prepare and can be consumed raw or cooked.
Cauliflower rice has made its way into homes as a low-carb, paleo, and vegetable-friendly alternative to grains. When broken down into tiny rice-sized pieces by chopping or grating, the appearance may trick you for a second into thinking it’s the real thing.
There are other culinary reasons for the popularity of its use in meals, aside from being a healthy method to incorporate more veggies to your diet. It’s incredibly versatile in recipes, has a neutral flavor, cooks tenderly while maintaining its shape, and saves time over boiling and simmering grain rice.
How to make Cauliflower Rice
Cauliflower rice can be made in different ways. Let’s take a look at four simple methods for making cauliflower rice with the tools you already have in your kitchen. Cauliflower rice may be created in minutes if you have a chef’s knife, grater, food processor, or blender.
1. By chopping
Remove the florets from the stem using a large chef’s knife. Mince into little bits until it resembles into rice grains in size and shape. This approach takes a little longer than the others, but it is the most straightforward and requires the simple tools.
2. By Grating
Cut the cauliflower into quarters and remove stem and leaves. It’s easier to grate the florets if they’re larger. Using a grater with medium-sized holes, push through the florets to produce smaller pieces.
3. By using a Food Processor
Cauliflower should be cut into 1 to 2 inch florets. In a food processor, using a grater attachment, grate the florets. Work in batches as necessary, as the amount will vary depending on the size of the food processor.
You can also pulse the cauliflower using a grater blade until it is broken up into small pieces and avoid overprocessing to avoid mushy results. But I find the bits to be smaller compare with using a grater attachment. You may also need to scrape the sides of the bowl from time to time.
4. By using a Blender
Cut cauliflower florets into 1 to 2 inch size. In a high-powered blender, combine about 1-2 cups of florets, depending on your blender capacity. Blend the cauliflower until small pieces form, about 15 to 60 seconds. Similar to the food processor, you may need to scrape the sides.
Of all the methods, I find using a food processor to be the easiest and less time consuming.
How to cook the Cauliflower Rice
Steaming. Place cauliflower rice in a steamer. Cover, and steam for 3 to 5 minutes, or until soft.
Sautéing. Sauté the rice in 1 tablespoon hot oil or butter in a large pan over medium-high heat until cooked, about 5 to 10 minutes. Cover the cauliflower with a lid to allow it to steam and become more soft. Cook for a further 5-8 minutes, stirring periodically, before seasoning to taste (such as with soy sauce or salt and pepper).
Stir-Frying. Using a wok, heat 1 tablespoon vegetable oil on high heat. Allow rice to cook in a single layer for about 1-2 minutes, or until gently browned. Cook for 5 to 7 minutes, stirring occasionally, until cauliflower is soft.
Microwave. The fastest way to cook cauliflower rice for me. Place cauliflower rice in a microwave-oven safe bowl with lid or wrap with a plastic wrap. Microwave for 5 minutes in high.
How to Store Cauliflower Rice
I’ve noticed that when you make cauliflower rice and stored it raw in the fridge for a few days, it acquires a strong and unpleasant sulfur odor. So I recommend to use it right away or cook it before storing in the fridge. It is less likely to produce a nasty odor when cooked. Cooked cauliflower rice lasts about 4 days in an air tight container in the fridge.
If you made a big batch and would like to keep it for the next couple of days or weeks, it is better to freeze it after squeezing out the moisture. Freeze for up to a month in a sealed container in individual serving bags.
Time to switch to a healthy rice !
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How to Make Cauliflower Rice
Equipment
- Knife, grater, food processor or blender
- Steamer, wok, pan, or microwave oven
Ingredients
- 1 head of cauliflower
Instructions
Ways to Prepare:
- Chop. Remove the florets from the stem using a large chef's knife. Mince into little bits until it resembles into rice grains in size and shape. This approach takes a little longer than the others, but it is the most straightforward and requires the simple tools.
- Grate. Cut the cauliflower into quarters and remove stem and leaves. It's easier to grate the florets if they're larger. Using a grater with medium-sized holes, push through the florets to produce smaller pieces.
- Food Processor. You can also pulse the cauliflower using a grater blade until it is broken up into small pieces and avoid over-processing to avoid mushy results. But I find the bits to be smaller compare with using a grater attachment. You may also need to scrape the sides of the bowl from time to time. Cauliflower should be cut into 1 to 2 inch florets. In a food processor, using a grater attachment, grate the florets. Work in batches as necessary, as the amount will vary depending on the size of the food processor.
- Blender. Cut cauliflower florets into 1 to 2 inch size. In a high-powered blender, combine about 1-2 cups of florets, depending on your blender capacity. Blend the cauliflower until small pieces form, about 15 to 60 seconds. Similar to the food processor, you may need to scrape the sides.
Ways to Cook:
- Steaming. Place cauliflower rice in a steamer. Cover, and steam for 3 to 5 minutes, or until soft.
- Sautéing. Sauté the rice in 1 tablespoon hot oil or butter in a large pan over medium-high heat until cooked, about 5 to 10 minutes. Season with salt and pepper.
- Stir-Frying. Using a wok, heat 1 tablespoon vegetable oil on high heat. Allow rice to cook in a single layer for about 1-2 minutes, or until gently browned. Cook for 5 to 7 minutes, stirring occasionally, until cauliflower is soft.
- Microwave. The fastest way to cook cauliflower rice for me. Place cauliflower rice in a microwave-oven safe bowl with lid or wrap with a plastic wrap. Microwave for 5 minutes in high.
Video
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