Plain Cauliflower Rice is a recipe you NEED to have in your repertoire. This easy peasy side dish is packed full of goodness, yet low in carbs, calories and fat… and it takes less than 10 minutes to make! Perfect for when time is short, but you still want to eat well.
Plain Cauliflower Rice
I LOVE cauliflower rice. It’s easily one of my favourite sides. I love it because it’s easy, quick, healthy… but above all because it is delicious!
I do however DISPAIR at so many of the cauliflower rice recipes I see online or in books… one quick look at those long and over-complicated recipes and I just KNOW the result will be soggy and bland… (not to mention half the nutrients disappearing into the cooking water!)
Not so with my recipe! I simply stir-fry the ‘riced’ cauliflower in a dry wok (or non-stick frying pan) for 2-3 minutes until it’s piping hot… and voilà! It’s done.
Better still stir-frying the cauliflower slightly concentrates the flavour and makes it a tiny bit sweeter and richer… in much the same way as roasting cauliflower does (and we all KNOW how delicious roasted cauliflower is!)
There’s no oil needed, as the cauliflower doesn’t stick to the wok… and because this method doesn’t involve boiling or steaming in water, there’s no risk of the cauliflower getting soggy or losing its nutrients to the cooking water.
Why is cauliflower rice so good for you?
Cauliflower rice counts as one of your 5 a day and is packed full of goodness! It’s a source of antioxidants and choline (an essential nutrient we need for mood, memory and recall), rich in sulforaphane (which can reduce your risk of cancer), high in fibre and contains many nutrients, including vitamin C, vitamin K, Vitamin B6, folate, pantothenic acid, potassium, manganese, magnesium and phosphorus.
It’s very low in calories (only 25 calories per 100g!) as well as being low carb and low in fat… so perfect if you are looking to cut down, without missing out on flavour!
(Looking to reduce your calories? Then you might like my 20 Easy Dinners Under 400 Calories and my 20 Easy Dinners Under 500 Calories)
How to ‘rice’ a cauliflower
I have tried many methods of ‘ricing’ a cauliflower over the years… from putting it into a food processor, using a stick blender (don’t try that!) or cutting it up by hand… but the method that I have found to be the quickest and easiest is to simply grate the cauliflower on the large holes of a box grater. It’s quick and easy and you can just throw the grater into the dishwasher afterwards. Better still, you get the perfect texture!
If you prefer, you can use a food processor… but I find this method actually takes LONGER than grating it by hand (because you have to chop the cauliflower up first, then feed it slowly into the processor – plus it’s more faff to wash up!)… and if you are not careful it can cut the cauliflower up a bit too finely… so texturally it’s not really like rice any more.
What to serve cauliflower rice with
You can serve cauliflower rice as a side dish alongside anything that you might usually have regular rice with. For example: curry, chilli, stew, casserole, Thai curry, stir fry… Though, I have to say, my favourite is Indian-style curry. Curry and cauliflower just go so well together!
Here are some examples of Easy Peasy Foodie recipes that would go brilliantly with cauliflower rice…
- Easy Prawn Jalfrezi
- Easy Chicken, Red Lentil and Coconut Curry
- Easy Peasy Chilli Con Carne
- Easy Lamb Tikka Masala
Easy Prawn Jalfrezi with Plain Cauliflower Rice
Cauliflower rice variations to try
This recipe is for plain cauliflower rice, but cauliflower rice is just as adaptable as regular rice!
You could try:
- Pilau Cauliflower Rice
- Mexican Cauliflower Rice
- Coconut Cauliflower Rice
- Indian Spiced Cauliflower Rice
Pilau Cauliflower Rice
Can you reheat cauliflower rice?
Absolutely! If you have any leftover cauliflower rice, simply place it in a plastic lidded container and pop it into the fridge, where it will keep for up to 3 days.
Reheat the leftover cauliflower rice by stir-frying it in a wok (or non-stick frying pan)… exactly the same way as you cooked it the first time! (You can also reheat it in a microwave, if you prefer.)
Can you freeze cauliflower rice?
Yes, you can. simply place it in a plastic lidded container and pop it into the freezer, where it will keep for up to 3 months.
Defrost overnight in the fridge, then reheat as above.
If you like this recipe…
…you might also like:
Plain Cauliflower Rice
Ingredients
- 1 medium cauliflower (roughly 400g / 14 oz)
Instructions
- Grate the cauliflower on the large holes of a box grater (or use a food processor, if you prefer).
- Place a wok (or large non-stick frying pan) over a medium-high heat for one minute.
- Tip the cauliflower into the wok and stir-fry for 2 minutes or until the cauliflower is piping hot.
- For extra flavour, stir less and allow the cauliflower to brown slightly – this will give your cauliflower rice a slightly richer, nuttier flavour, reminiscent of roasted cauliflower.
Video
Notes
- Suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
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Corina Blum says
It really does sound like a super healthy way to make cauliflower rice! I will have to try it.
Eb Gargano says
Aw, thanks Corina! It’s super easy and super tasty too 😀
Kat (Kat's Veg Kitchen) says
Such a fab option for healthy meals!
Eb Gargano says
Aw, thanks Kat!
Cat | Curly's Cooking says
A great and healthier alternative to normal rice.
Eb Gargano says
Thanks Cat – it really is! 😀
Jo Keohane says
I love cauliflower rice and this super simple version is right up my street….thanks so much for posting!
Eb Gargano says
Aw, thanks Jo! Glad you like it 😀
Gabriel Inpool says
I got a head of cauliflower and needed to use it. Tried some of the store frozen brands and really liked it.
Easy to do and freeze for later.
Eb Gargano says
Glad you liked it! Eb 🙂
erin says
If youre going to freeze it, do you cook it first? Or grate and freeze fresh, then thaw and cook?
Eb Gargano says
You can do either, but for best results, I recommend you freeze it after cooking.