What is Cauliflower Rice?
Cauliflower rice is a low-carb, gluten-free alternative to regular rice made by grating cauliflower into rice-sized pieces. It has become a popular staple in many low-carb, Paleo, and Keto diets as a way to cut back on carbs from rice.
Cauliflower itself is an extremely versatile vegetable. With its mild flavor, it can be used in a variety of dishes as a rice or grain substitute. Some key benefits of cauliflower rice include:
- Lower in carbohydrates and calories than regular rice
- Provides fiber, vitamins, and minerals such as vitamin C, vitamin K, folate, and potassium
- Naturally gluten-free and grain-free
- Highly satiating and perfect for low-carb/Keto diets
The only downside is that cauliflower rice can turn out soggy quite easily if not prepared properly. The texture of properly made cauliflower rice should mimic the fluffiness of regular rice grains.
Follow these tips below to learn how to make cauliflower rice that retains the perfect texture every time.
How to Make Cauliflower Rice
Making cauliflower rice is quite simple and only requires a few basic steps:
Ingredients:
- 1 medium head cauliflower
- 1-2 tbsp oil (coconut, avocado, olive oil)
- Salt and other seasonings of choice
Equipment:
- Food processor with grating blade or box grater
- Microwave-safe bowl or skillet
Steps:
- Wash the cauliflower head and cut out the core and stem. Break into florets.
- Working in batches, place cauliflower in food processor and pulse until grated and rice-like consistency is achieved. Alternatively, grate the cauliflower using a box grater.
- Place riced cauliflower into a microwavable bowl. Do not pack it down. Microwave for 2-3 minutes until softened.
- Remove from microwave and allow to cool slightly. The cauliflower rice should still be warm.
- Drizzle cauliflower rice with oil. Toss to distribute evenly. Season with salt and any other spices.
The cauliflower rice is now ready to use in any dish you would typically use regular rice. One head of cauliflower will yield around 3-4 cups of riced cauliflower.
Mistakes to Avoid When Making Cauliflower Rice
Follow these tips to prevent your cauliflower rice from turning into a soggy mess:
Don’t Overprocess the Cauliflower
It can be tempting to keep pulsing the cauliflower in the food processor until it is finely ground like sand. However, overprocessing will damage the rice-like texture. Pulse only until you achieve rice-sized granules. There should still be some larger granules in the mix.
Don’t Microwave Too Long
Microwaving briefly helps soften the cauliflower rice without overcooking it. Just 2-3 minutes is sufficient; any longer and the cauliflower will become mushy. Always err on the lower side, you can always microwave for an additional 30 seconds if needed.
Don’t Pack the Cauliflower Tightly When Microwaving
The riced cauliflower should be in a thin layer spread out in the bowl or dish before microwaving. Packing it down tightly creates a dense mass that prevents proper moisture release.
Don’t Add Too Much Moisture
Avoid sautéing the cauliflower rice since the extra moisture from sautéing leads to sogginess. Simply drizzle with oil after microwaving instead. Also, refrain from adding wet ingredients like raw veggies or sauces until after microwaving.
Don’t Overload Your Pan
When cooking cauliflower rice on the stove top, use a wide skillet and don’t overload the pan. Too much cauliflower piled up leads to uneven cooking and moisture getting trapped.
Don’t Stir Too Vigorously
When sautéing or stir-frying cauliflower rice, use a gentle hand. Rough handling breaks up the rice grains leading to a mushy consistency.
Tips for Extra Fluffy Cauliflower Rice
Follow these extra tips to get light and fluffy cauliflower rice every time:
- Spread freshly riced cauliflower out on a baking sheet and let sit for 5-10 minutes to release moisture before cooking. This helps minimize sogginess.
- For stove top cooking, use a non-stick pan and medium heat. Cook cauliflower rice in batches. Allow each batch to get crispy before removing from the pan.
- Mix in a beaten egg while the cauliflower rice is warm. The egg acts as a binder to hold the grains together.
- Finish off the cauliflower rice by stir-frying it. The high heat helps evaporate any remaining moisture.
- Fold in some grated Parmesan cheese after cooking. Parmesan adds richness and helps bind the cauliflower rice.
- Add a teaspoon of psyllium husk powder when making the rice. Psyllium absorbs moisture and gives a fluffy texture.
How to Use Cauliflower Rice
Cauliflower rice is incredibly versatile and can be used as a substitute for regular rice in just about any dish:
Cauliflower Fried Rice
To make a quick fried rice, stir-fry cauliflower rice with egg, vegetables, garlic, soy sauce, sesame oil, and protein like shrimp or chicken. Garnish with scallions.
Cauliflower Rice Pilaf
Sauté cauliflower rice with aromatics like onions or garlic. Then add vegetable or chicken broth and season with herbs and spices. Cook until liquid is absorbed.
Cauliflower Rice Risotto
Prepare risotto as usual, substituting arborio rice with riced cauliflower. Slowly stir in warmed vegetable broth until creamy and al dente.
Cauliflower Rice Sushi Bowls
Top cauliflower rice with smoked salmon, avocado, edamame, carrot, cucumber, and pickled ginger. Drizzle with rice vinegar and soy sauce.
Jambalaya with Cauliflower Rice
Cook cauliflower rice with Cajun seasoning. Add shrimp, chicken, onions, peppers, and tomatoes. Adjust seasonings to taste.
Cauliflower Rice Salad
Combine cooled cauliflower rice with chopped raw veggies, herbs, olive oil, vinegar, nuts, and dried fruit for a fresh salad.
Mexican Cauliflower Rice
Season cauliflower rice with cumin, chili powder, garlic, and lime juice. Stir in black beans, corn, peppers, onions, and top with avocado and cotija cheese.
Storing and Reheating Cauliflower Rice
Here are some tips for storing and reheating leftover cauliflower rice:
- Let cauliflower rice cool completely before storing it in an airtight container.
- It will keep in the fridge for up to 4 days.
- For longer storage, freeze cauliflower rice in portion sizes for up to 3 months.
- To reheat, add a tablespoon of water and microwave in 30 second intervals until heated through.
- You can also reheat frozen cauliflower rice on the stovetop over medium heat.
- Stir frequently to break up any clumps and add a splash of oil or broth to prevent drying out.
Reheating previously frozen or refrigerated cauliflower rice runs the risk of turning it soggy again. Be careful not to overheat and handle gently when reheating to preserve the texture.
Conclusion
With these handy tips on how to prep, cook, and store cauliflower rice, you can enjoy fluffy, grain-free rice any night of the week. Taking the time to rinse, squeeze out excess moisture, and avoid overcooking are key to preventing sogginess.
Cauliflower rice is incredibly versatile and can be swapped in for regular rice in a variety of global dishes. Its mild flavor also makes it perfect for absorbing any seasonings or sauces you pair it with. Make a big batch on the weekend to add a quick and healthy side to your meals all week long. Get creative in the kitchen with cauliflower rice!