Cauliflower rice is a great substitute for regular rice when you want an easy way to pack more veg into your fertility diet. The perfect base for your protein of choice, cauliflower rice is an absolute nutrient powerhouse. A must if you struggle to eat enough vegetables, cauliflower rice not only bumps up the nutrition in your meals, it also tastes absolutely delicious! Serve it alongside curry, use it to make cauliflower pizza crust, cauliflower tabbouleh, or enjoy it as a standalone meal with eggs.
Cauliflower rice ingredients
You only need five ingredients to make cauliflower rice:
- Olive oil: For sautéing.
- Aromatics: Onion and garlic. You don’t have to use these, but they add flavour.
- Sea salt: To enhance the flavours of the other ingredients.
- Cauliflower: The star ingredient! A small head of cauliflower weighs around 300g, and will yield about 4 servings of cauliflower rice. Rice your cauliflower in a food processor, you can do this with the blade in the machine, or you can use the grater attachment if you have one. If you don’t have a food processor just use a box grater to coarsely grate your cauliflower.
How to make cauliflower rice
It couldn’t be easier to make cauliflower rice, especially if you want it plain. Just follow these two simple steps:
- Heat the olive oil in a large frying pan over a medium heat. Add the onion, garlic and salt and cook for 4-5 minutes, or until soft and fragrant.
- Add the cauliflower and cook for 5 minutes, or until softened, stirring frequently.
To make flavoured cauliflower rice, you simply add an extra step:
- Heat the olive oil in a large frying pan over a medium heat. Add the onion, garlic and salt and cook for 4-5 minutes, or until soft and fragrant.
- Add cumin, paprika and chilli powder and cook for 1-2 minutes, or until fragrant.
- Add the cauliflower and cook for 5 minutes, or until softened, stirring frequently.
Flavour suggestions
Use any herbs and spices you like to flavour cauliflower rice. Just replace the spices in step two with your favourites, here are some suggestions:
- Thai-style: Use 2 teaspoons of Thai spice blend.
- Indian-style: Use 2 teaspoons of garam masala.
- Mexican: Use 2 teaspoons of Mexican spice blend.
- Italian: Use 2 teaspoons of Italian seasoning.
You can also stir your favourite chopped herbs through cauliflower rice or make a cauliflower rice tabbouleh bowl.
Use cauliflower rice in these recipes:
More cauliflower recipes to try:
I hope you enjoy this cauliflower rice recipe. If you make it, let me know how it turned out. I’d love to hear what you think in the comments below, or post in The Fertility Kitchen Community.
Cauliflower rice
Ingredients
- 1 tbsp olive oil
- 1 small onion diced
- 1 garlic clove crushed
- Sea salt
- 1 small head cauliflower about 300g, grated
To make spicy cauliflower rice (optional)
- ½ tsp ground cumin
- ½ tsp paprika
- ¼ tsp chilli powder
Instructions
- Heat the olive oil in a large frying pan over a medium heat. Add the onion, garlic and salt and cook for 4-5 minutes, or until soft and fragrant.
- To make spicy cauliflower rice, add the cumin, paprika and chilli powder and cook for 1-2 minutes, or until fragrant. (For plain rice, skip this step.)
- Add the cauliflower and cook for 5 minutes, or until softened, stirring frequently.
- Divide between serving bowls.
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