Cauliflower is such a versatile vegetable andI’ve grown to love experimenting with it. One of my favorite things to do with this cruciferous vegetable is to turn it into “rice.”
Because rice can often leave dishes feeling heavy, it’s nice to substitute a vegetable where a starch would usuallybe. In addition, it’s a great way to squeeze more servings of vegetables into your day.
Origins of Cauliflower Rice
We don’t claim to have invented cauliflower rice, but we sure do love it! So, who does deserve the credit?
It’s believed that cauliflower “couscous” was invented in 1998 in California by a chef named Ben Ford. As far as we can tell, it’s the same thing, just a different name. The term “cauliflower rice” didn’t become an internet sensation until around 2012. But ever since then, this nutrient-rich rice substitute has been booming in popularity!
How to Make Cauliflower Rice
There are two techniques for making cauliflower rice. You can either use a box grater withthe medium-size holes (pictured below) traditionally used for cheese, or a food processor with the grater blade to blitz it into small pieces. With both techniques you’re aiming for little pieces the size of rice.
One additional step I like is to pressany excess moisture from the rice by transferring the cauliflower rice to a large paper towel or absorbent dish towel and squeeze/press to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.
Once you have your cauliflower rice, it’s easy to cook! Simply sautéin a large skillet over medium heatin 1 Tbsp oil. Use a lid to cover so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, stirring occasionally, then season as desired (such as with soy sauce or salt and pepper).
How long does cauliflower rice last?
Raw Cauliflower Rice
We find that if you turn cauliflower into cauliflower rice and leave it in the fridge for a few days, it develops a strong and unpleasant sulfur smell. So its best to use it right away or freeze it.
Cooked Cauliflower Rice
Cooking cauliflower rice prevents it from developing a funky smell as quickly. Cooked cauliflower rice keeps for approximately 4 days in a sealed container in the fridge.
Can you freeze riced cauliflower?
Yes! We recommend freezing riced cauliflower after pressing out the moisture and before cooking. Freeze in a sealed container (we like to use Stasher bags) for up to 1 month.
Wash and thoroughly dry cauliflower, then remove all greens.
If using a box grater, cut the cauliflower into large chunks and use the medium-sized holes (see photo – the side commonly used to grate cheese), to grate into “rice.” If using a food processor, cut into small pieces and use the grater attachment to grate the cauliflower into “rice.”
Optional: Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy.
Once you have your cauliflower rice, it’s easy to cook (or enjoy raw)! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as with soy sauce or salt and pepper).
Use cauliflower rice in recipes that call for rice, such as stir friesor fried rice! Store leftovers in the refrigerator up to 5 days. Store uncooked cauliflower rice in the freezer up to 1 month.
Video
Notes
*This recipe is not my original concept! It’s just my preferred technique. *Nutrition information is a rough estimate calculated without oil or seasonings.
The best way to deal with the liquid is to put the riced cauliflower in a covered microwave-safe dish, heat it thoroughly to get all the liquid out of it you can, then drain it. If you have to cook it on the stovetop, add as little water as possible and stir frequently to keep it from sticking to the pan.
(See recipe notes if you don't have a food processor.) Wrap the cauliflower rice in a clean tea towel or paper towels, twist, and squeeze as much water as possible from the rice—you might be surprised by how much water you can wring out, or you might not be.
Substituting cauliflower rice for white rice is a great way to get more antioxidants while reducing calories and carbohydrates in order to save room for other nutrient dense foods.
Unlike traditional rice, cauliflower won't absorb much liquid, as it's not a dry, grain, so there's no need to add water. However, adding a little broth or bone broth can be a great addition and base layer for flavor.
Leave riced cauliflower on the heat too long and it will become soft and soggy. Follow this tip: Quickly cooked in a little butter or olive oil on the stovetop, riced cauliflower becomes softer and more tender. As a rule of thumb, about three minutes over medium heat and not too oil much should do the trick.
If you decide to blanch the cauliflower, drain it well. All the nooks and crannies in the florets create lots of pockets for water to be absorbed. Shake your colander a few times to jostle out as much water as possible. You could even return the cauliflower to the warm, empty cooking pan to help it dry.
The trick to the perfect cauliflower mash is to drain it really well and then let any remaining water evaporate in a pan on medium heat for 5-6 minutes before mashing. If you don't do this step, you definitely can have a very watery mash.
The fact that it's a vegetable makes cauliflower automatically good for you. Additionally, cauliflower is packed with nutrients that give it unique benefits, such as fiber, vitamin C, vitamin K and choline.These properties give you a good reason to eat it frequently or even daily.
Cauliflower has several properties that may help with weight loss. First, it is low in calories with only 27 calories per cup (107 g), so you can eat a lot of it without significantly increasing your calorie intake ( 1 ). It can also serve as a low calorie substitute for high calorie foods, such as rice and flour.
Brown rice actually has more selenium (good for heart health) and vitamin B3 (needed for the production of sex and stress hormones) than quinoa, but quinoa is still the healthier choice. Cauliflower rice is a grain-free, gluten-free and nutrient-dense way to replace the white rice on your plate.
If using a food processor, cut into small pieces and use the grater attachment to grate the cauliflower into “rice.” Optional: Transfer to a clean towel or paper towel and press to remove any excess moisture, which can make your dish soggy. Once you have your cauliflower rice, it's easy to cook (or enjoy raw)!
Cauliflower rice naturally has water content so it cooks faster and you don't need to add water. You can steam cauliflower in the microwave or oven, or if you want a more crispy rice, you can roast it in the oven or pan fry it!
In a large skillet, heat 1 teaspoon of olive oil over medium heat. Add the scallions and cauliflower and sauté until heated through, about 3 to 5 minutes. Season with salt, pepper, and a squeeze of lime juice to help remove any bitterness from the raw cauliflower.
If you decide to blanch the cauliflower, drain it well. All the nooks and crannies in the florets create lots of pockets for water to be absorbed. Shake your colander a few times to jostle out as much water as possible. You could even return the cauliflower to the warm, empty cooking pan to help it dry.
Most recipes recommend blanching the cauliflower in boiling water for a few minutes for this initial stage, but it's important to pay close attention to this step. The watery problem happens when the cauliflower is either overcooked or not drained well enough after a quick blanching.
"Be sure to give each floret a bit of room so that the they have space for airflow. I'd also recommend baking them on a silicone baking mat," says Blay. The edges will get much crispier than they would if you baked them on parchment paper.
Introduction: My name is Aracelis Kilback, I am a nice, gentle, agreeable, joyous, attractive, combative, gifted person who loves writing and wants to share my knowledge and understanding with you.
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