Discover how to make cauliflower rice ... no-mess method. The easiest and tastiest recipe is an absolute low carb, keto and Paleo staple recipe.
You can adapt and flavour cauliflower rice any which way you like.
If you have ever made cauliflower rice with a hand grater/shredder and found cauliflower covering your entire kitchen, then watch the quick cooking video, and watch how I end up with ZERO mess using my method.
Cauliflower Rice
If you have been eating low carb for a while, you will have heard of cauliflower rice.
What is so wrong with rice I hear you say? Rice is incredibly high in carbs and isn't that nutritious?
Take a look at the comparison below showing Cauliflower Rice is far more nutritious.
Cauliflower is incredibly low carb, high in fibre, Vit A, Vit B6, and Vit C. The calcium and magnesium are slightly lower, but this is of little concern when eating LCHF because your entire diet will be high in these anyway because we emphasise variety and whole foods.
Another point to remember with rice, is that many people either overeat (who eats just 1 cup?) so you could easily consume a few days worth of carbs in one sitting.
Cauliflower rice vs white and brown rice nutrition
Cauliflower 1 cup serving: 5.3g carbs, 2.5g fibre, 2.4g sugar, Vit A 0.3%, Vit B6 10%, Vit c 77%, calcium 2.2%, iron 2.4%, magnesium 4%
White rice 1 cup cooked : 53.2g carbs, 0.6g fibre, 0.7g sugar, Vit A 0%, Vit B6 15%, Vit C 0%, calcium 0.6%, iron 15%, magnesium 21%
Brown rice 1 cup cooked : 44.8g carbs, 3.5g fibre, 0.7g sugar, Vit A 0%, Vit B6 15%, Vit C 0%, calcium 2%, iron 4.5%, magnesium 21% (% of your daily requirement)
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How to flavour cauliflower rice?
With cauliflower rice, the sky is the limit. You can eat and eat as much as you like without feeling guilty or feeling bloated and stodgy for hours. When I explain that we have gone low carb, many react saying it is restrictive and not healthy.
I have never eaten so many vegetables since I switched to a low-carb and keto diet.
In fact, I eat more vegetables than many vegetarians I know. My children have never eaten so many vegetables and such a wide variety. Yes, it takes a while to get used to doing things a bit differently, but it soon becomes the 'new normal'.
I try and make all my recipes as easy as possible. I don't use a hand shredder/grater, I don't pre-soak, I don't pre-season.... I shred/grate it all using the blender, then cook in coconut cream and seasoning. All in all, it is actually quicker than cooking rice! I like to flavour mine so it is not so 'cauliflowery', but plain rice needs flavouring too. Cauliflower rice can really add to the meal, rather than being the vehicle for the meat to go on.
Cauliflower Rice
Recipe Video (tap to play)
Calculate ingredients
Ingredients
- ½ cauliflower cut into pieces, small enough to fit into your blender
- 250 ml (1 cup) coconut cream full fat
- 25 g (1.4 cup) desiccated/shredded coconut unsweetened
- 1 tsp coriander/cilantro dried or fresh
- salt to taste
Equipment
Instructions
- Grate/shred all the cauliflower using the blender.
- Place in a large saucepan and add the coconut cream, coconut, coriander and salt.
- Cook on a medium/high heat until softened, stirring occasionally to stop the coconut cream from burning.
- Garnish with more coriander and desiccated coconut.
Nutrition
The Ultimate LOW-CARB Vegetarian Cookbook: Suddenly being a low-carb vegetarian just got a whole lot easier AND healthier. Tasty nutritious meals, snacks and sweet treats the whole family will love. DON'T WAIT - BUY NOW
Cauliflower rice can be served with these dishes - can you tell I love curry recipes?
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Sonia
When cooking cauliflower rice I often saute mine with butter or ghee, coconut oil and garlic powder.