Cauliflower rice
Cauliflower grated into rice-sized bits and sautéed for a few minutes. Serves 2.
- Hands-on
- 16 min
- Total time
21 min, show breakdown
- Prep 10 min
- Cook 6 min
- Clean up 5 min
- Pans
- 1
- Ingredients
- 4
- Cost/serving
- $0.99
Per serving
- Calories
- 100
- Protein
- 3 g
- Fiber
- 3.2 g
- Net carbs
- 4.9 g
- Fat
- 7.2 g
High in (% Daily Value per serving): Vitamin C 87%, Vitamin K 75%, Folate 23%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
½ head cauliflower (300 g)
Same amount as: about 2¾ cups.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
2 tbsp fresh parsley (7.6 g), chopped
Same amount as: 30 mL.
1 tsp lemon juice (5 g)
Same amount as: 5 mL, ⅛ lemon squeezed from fresh lemons.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. A whole head makes about 4 servings. Cook it in two rounds so it browns instead of steaming. Raw riced cauliflower keeps 4 days in the fridge.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (164 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 100 | ||
| Total fat | 7.2 g | 9% | |
| Saturated fat | 1.1 g | 5% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 202 mg | 9% | |
| Total carbohydrate | 8 g | 3% | |
| Dietary fiber | 3.2 g | 11% | |
| Total sugars | 2.9 g | ||
| Net carbs† | 4.9 g | ||
| Protein | 3 g | 6% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 39 mg | 3% | |
| Iron | 0.93 mg | 5% | |
| Potassium | 475 mg | 10% | |
| Vitamin A | 16 mcg | 2% | |
| Vitamin C | 78 mg | 87% | |
| Vitamin E | 1.1 mg | 7% | |
| Vitamin K | 90 mcg | 75% | |
| Thiamin (B1) | 0.08 mg | 7% | |
| Riboflavin (B2) | 0.09 mg | 7% | |
| Niacin (B3) | 0.81 mg | 5% | |
| Vitamin B6 | 0.28 mg | 17% | |
| Folate | 92 mcg | 23% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 25 mg | 6% | |
| Zinc | 0.45 mg | 4% | |
| Selenium | 0.92 mcg | 2% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Cut the cauliflower into large florets. Pat them dry.
Grate the florets on the coarse side of the box grater. Or pulse them in a blender in small batches, 1-second pulses, until they look like rice.
Done looks like: Pieces the size of rice grains, no whole chunks left. Heat the oil in the pan on medium-high for 1 minute. Add the cauliflower and spread it out.
Cook 4–5 minutes, stirring every minute.
Done looks like: Hot and tender with a little bite, a few golden spots. Not mushy. Turn off the heat. Stir in the parsley, lemon juice, salt and pepper.
Equipment
Box grater $10–20
What to look for
- Four sides, including a coarse side for cheese and vegetables
- Stable base that does not slide
Skip: Rotary graters. A box grater does more.
Large frying pan or skillet, 30 cm (12 in) $25–60
What to look for
- Wide flat base so food cooks in one layer
- Stainless steel or cast iron for high heat
Skip: Woks on flat electric stoves; they do not heat evenly there.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Mushy, wet rice | Blended too long, or cooked too long with the lid on. | Pulse in short bursts, cook uncovered, and stop at 5 minutes. |
| Tastes sulfurous | Overcooked. | Take it off the heat while it still has a little bite. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.