Looking for ways to add a little more health (and a few less calories) to each day? You’ll love these instructions on How to Make Cauliflower Rice, a simple rice replacement for so many recipes!
If you love rice, you may be wondering why anyone would want to replace it in a recipe. Well, I love rice too! However, every now and then it’s fun to try something different. And if you’re watching your calories, it’s nice to have an alternative.
Besides, in this guide on how to make cauliflower rice, you’ll notice something. It’s super easy!
Look at that! Only 3 ingredients!
How to Make Cauliflower Rice
I like to break the cauliflower into sections and then place in the food processor with some nutritional yeast flakes and rice vinegar.
This adds a little flavor to the cauliflower rice.
Then you simply pulse the cauliflower, a few seconds at a time, until you get to the consistency of rice. Feel free to take the lid off several times during this process to check on the size of your cauliflower. You can also check for large bits that are not breaking down. I use a knife to break up any large chunks.
Then I place a skillet over medium heat, spray it with some vegetable spray and cook the rice until tender, about 5-10 minutes, depending on the size of your skillet.
Look, you don’t have to cook the cauliflower rice. You could skip that step entirely. Just sprinkle a little salt and pepper and you’re good. It’s just that the flavor is a little more mild after it’s lightly sautéed. I like that.
Is Cauliflower Rice Healthy?
As if you had to ask! Cauliflower is a cruciferous vegetable. What does that mean? I’m gonna tell ya! Cruciferous vegetables are named after the four equally sized petals in the plants’ flower, basically resembling a cross. There are a lot of healthy plants in the cruciferous family, including:
- Bok choy
- Brussels sprouts
- Collard greens
- Watercress…and more!
Did you see cauliflower right in the middle of the pack? This means that cauliflower is loaded with the same nutrients as other cruciferous vegetables, like Vitamin A, Vitamin C, Folic Acid, fiber and more! According to the World’s Healthiest Foods site, “Significant increases in the blood levels of these key antioxidant nutrients have been seen very quickly in subjects who consume generous amounts of cruciferous vegetables in research studies.”
Another thing to note is that 100 calories from a cruciferous vegetable will provide up to 25% of your day’s fiber. Pretty sweet!
And speaking of calories, let’s do a little comparison.
1 cup of brown rice = 218 calories (3.5 grams of fiber)
1 cup of white rice = 205 calories (0 grams of fiber)
1 CUP OF CAULIFLOWER RICE = 27 CALORIES (2.1 GRAMS OF FIBER)
That means you can have more vegan sushi or more Crispy Orange Tofu!
Also, I love using cauliflower rice in my Vegan Sushi recipes. It’s makes the sushi much healthier and the taste is amazing! I confess that it is a bit messier than rice, but it still works!
We hope you love these instructions on How to Make Cauliflower Rice as much as we do! If you decide to make this recipe, take a photo and share it with us using #namelymarly on Instagram. We love seeing your photos!
Cauliflower Rice Recipe
- 1 head cauliflower stems removed, broken into florets
- 1 – 2 tablespoon nutritional yeast flakes
- 1 tablespoon rice vinegar
- Combine the cauliflower florets, nutritional yeast flakes, and rice vinegar in a food processor. Pulse a few seconds at a time until it breaks into small pieces.
- Remove the lid and use a knife to break any large pieces that are not breaking apart. Pulse in multi-second increments until the entire mixture is down to the size of rice.
- Place a large skillet over medium heat and spray with vegetable spray. Add the cauliflower rice and cook for about 5-10 minutes, until the cauliflower rice is tender.
- Serve immediately in place of rice in your favorite recipes, or store in a lidded container.