Cauliflower Rice Recipe

Cauliflower rice has become the core to of many of the dishes I have recently been making. My new found obsession with Instagram really opened my eyes to just how much of a staple this simple idea has become. And I’m not surprised, because if I can get my traditional Polish family enjoying it to the point it gets requested I’m sure you and your family or friends will enjoy it too.

10306478_10152522355171871_2023850728592781835_nWhy It’s Great

  • Great for bulk cooking
  • Freezes well
  • Can be made the day before
  • Versatile
  • Healthy – It’s a vegetable!

Ingredients

1 head of cauliflower (or however much you want to make)

Nutrition

  • 600g or 1 medium head = approx 150 calories
  • 4 serves of 150g = approx 37.5 calories per serve
  • A great source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6.
  • Also contains choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin (B7).
  • When compared with cooked white rice, 600g will set you back 780 calories, or 130 calories per 150g serving.
  • Nutritionally is doesn’t even come close. Whilst white rice is a good source of folate, thiamine (B1), niacin (B3) as well as containing some magnesium, manganese, and iron, its 90% carbohydrate content really fails to provide fiber.

Process

1) Cut your cauliflower into several pieces. This will help you get it into your food processor and process more evenly.

Blending Cauliflower Rice

2) Process fresh cauliflower until it is the size of rice. If your food processor has a pulse setting I recommend you use this. Otherwise, blend for 2 seconds, pause, check the texture and keep doing this until it’s the right texture.
Note: If you don’t have a food processor you can use a hand grater or cut the cauliflower using the knife, however this can get quite messy.

3) You can serve it raw, however I don’t enjoy the taste of raw cauliflower, and I find it doesn’t quite act like rice as well as it does when cooked. You can cook your cauliflower rice in a couple ways. My personal preference (for textural, bulk cooking and nutritional reasons) is to steam it over the stove, using a pot with a lid, water and a colander.

Cauliflower Rice BowlNote: If you don’t want to steam your cauliflower rice over the stove you can microwave it in a bowl with a cover. The moisture from the cauliflower will steam in the bowl and cook the cauliflower accordingly.

Note: With both options I do recommend stirring the cauliflower rice half way through the cooking process to ensure even cooking. I find it usually takes about 5 minutes to steam, however it may take longer depending on your equipment etc. It’s definitely worth giving it a try at 2.5 minutes when you stir it, and then again at 5 minutes and leaving it to cook further if required.

Cauliflower Stirfry

4) If you are looking to cook a dish such as a stirfry with cauliflower rice it is worth letting it sit and dry a little before using it… As you would with regular rice. Day old is best, but even 5-10 minutes to cool will do if you’re in a rush. This simply ensures the integrity of the texture is kept in tact.

5) Freeze it. Store it in the fridge. Serve it straight up. But most importantly, no matter how you choose to serve it, enjoy!

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