Cauliflower is a very nutritious and versatile vegetable. It packs a lot of punch and when treated right it offers a lot more taste than the unappetising boiled version you might have experienced in your childhood! If you are watching your weight – cauliflower is a great alternative to higher carb options like rice as it has just 25 calories per cup versus the white rice equivalent of 150 calories*. From a brain and body perspective, cauliflower is a really good source of vitamin C, folate and potassium. For all these reasons you might have noticed cauliflower rice appearing in various health orientated recipes. You can buy cauliflower rice ready made in the freezer section of your supermarket. However it is really easy to make and the bought version is just virgin cauliflower, if you make it at home you can make it really tasty and cram in even more nutritional benefits.
You will need a food processor or grater for this recipe.
Simply, remove the green leaves from the cauliflower and whizz up in a food processor until it resembles rice.
Add a tbsp of olive oil to a sauté pan and add the cauliflower rice, season and sauté until soft – this will take up to 10 minutes depending on how much cauliflower you are using. Serve warm with any dish that you would have traditionally served rice with. Its really great with a salmon fillet!
To can really jazz the taste up and add more nutritional value – here are a couple of ideas:
- Blitz some onion, garlic and chilli, sauté in olive oil and then add the cauliflower, season and sauté until soft
- As above but with red onion, grated carrot or grated courgette (zucchini)
Cover photo by Amallia Eka
*Source – Harvard Health