How to Make Cauliflower Rice

Learn How to Make Cauliflower Rice with this quick and easy recipe.  It makes the best riced cauliflower that you can add to burritos, bowls, stir-fries, or simply serve it as a healthy side dish to grilled chicken or fish. 

This easy riced cauliflower recipe turns one head of cauliflower into a delicious rice that you can add it to your favorite recipes.

Cauliflower Rice Recipe

• Whole cauliflower
• Onion
• Celery
• Garlic
• Salt and pepper

How to Rice Cauliflower

It can be made by either grating it with a box grater, or pulsing it in a food processor.   Both techniques are super easy, but I typically opt for using the processor. Then after it has been “riced”, it’s super easy to cook.  Just sauté in a pan with onion, celery and garlic for a really flavorful dish. 

Food processor method

• Cut into florets
• Place in food processor (working in batches – don’t over-crowd)
• Pulse just until it resembles the texture of rice. 

Box grater method

• Cut into wedges
• Grate wedges using a box grater 

How Do You Cut Cauliflower?

• Pull the leaves off the base of the head.
• Carefully cut the cauliflower in half through the core.
• Cut out the core.
• Pull the florets apart.

How To Add More Cauliflower To Your Diet

If you’re wondering how to add more of this cruciferous vegetable to your diet, well the possibilities are endless really.  It’s great to add it to soups, stews, stir-fries and salads.  And it can be roasted, steamed, sauteed, mashed and riced.

• Chop it fine and crumble it over a salad instead of cheese, like I’ve done with this Everyday Tossed Salad
• Toss it with other cruciferous vegetables to make this Crunchy Detox Salad
• Serve it raw with carrots, celery and broccoli for dipping in this Homemade Ranch Dressing and this Greek Yogurt Ranch Dip.
• Add it to soups like this nourishing Vegetable Soup

Looking For More Cauliflower Recipes?

• Pesto Cauliflower Rice
• Mexican Cauliflower Rice
• One Pot Spanish Chicken 
• Garlic Parmesan Roasted Cauliflower
• Curried Roasted Cauliflower Soup
• Turmeric Cauliflower Chowder
• Creamy Cauliflower White Bean Soup

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Yield: 4 servings

How to Make Cauliflower Rice

Prep Time 5 minutes

Cook Time 30 minutes

Total Time 35 minutes

Learn How to Make Cauliflower Rice with this quick and easy recipe.  This recipe makes the best riced cauliflower that you can add to burritos, bowls, stir-fries, or simply serve it as a healthy side dish to grilled chicken or fish.

Ingredients

• 3 cups cauliflower (1 large head cauliflower), core and leaves discarded
• 1-1/2 cups onion, finely chopped
• 1-1/2 cups celery, finely chopped
• 2 garlic cloves, finely minced
• 3 tablespoons extra-virgin olive oil

Instructions

1. Cut the cauliflower into florets Place in food processor (working in batches - don't over-crowd). Pulse just until the cauliflower resembles the texture of rice. Or if using a box grater, cut cauliflower into wedges and grate cauliflower
2. Heat oil in large skillet over medium high heat.
3. Saute onion and celery for about 8-10 minutes or until soft.
4. Add garlic and saute another 2-3 minutes.
5. Add riced cauliflower to skillet. Cover with lid and turn heat to low. Cook for 15-20 minutes or until cauliflower rice is soft. Stir occasionally.

Notes

How to Cut Cauliflower

• Pull the leaves off the base of the cauliflower.
• Carefully cut the cauliflower in half through the core.
• Cut out the core.
• Pull apart the cauliflower florets.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 171Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 58mgCarbohydrates: 17gFiber: 5gSugar: 8gProtein: 4g

theharvestkitchen.com attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations. See full disclaimer on About page.