For some of us, cauliflower may taste bland but it all depends on how you incorporate it into your recipes. That aside, did you know that cauliflower packs a whole lot of nutrients such as vitamin C and K, potassium and iron? They happen to be a great alternative to those who want to reduce the usual rice consumption. Below are the selected 5 Easy Recipes You Can Make With Cauliflower Rice.
1) Cauliflower Fried Rice
Let’s start off with something simple, yet comforting and nourishing: Cauliflower Fried Rice. And as the name suggests, this recipe will be using cauliflower rice as the base instead of cooked rice.
Ingredients:
- 1 medium-sized head of cauliflower (blitz the florets into little pieces resembling rice shapes using a food processor)
- 1 tablespoon of extra-virgin olive oil or avocado oil
- 1-2 cloves of garlic (minced)
- 1/4 cup of red onion (finely diced)
- 1-2 beaten eggs
- 1 teaspoon of sesame oil
- 2 teaspoons of low-sodium soy sauce
- Salt and pepper to taste
Just like normal fried rice, you can swap or add different ingredients since it is meant to be versatile. Stir-fry every ingredient in a wok or pan. As for the beaten egg(s), make sure you make a well in the middle of a hot wok/pan and pour it in gently. Use the spatula to make scrambled eggs. Once cooked, stir to combine the scrambled eggs with the fried “rice”. To serve, you can eat it on its own or top your cauliflower fried rice with some chopped spring onions.
2) Thai Cauliflower Rice Salad
Give your cauliflower rice salad a unique Thai twist with this recipe, complete with some spicy-sour flavour. Best served as an appetizer or a side dish. You’ll need:
Ingredients:
For the salad
- 1 medium-sized head of cauliflower (blitz the florets into little pieces resembled of rice shapes using a food processor)
- 1 teaspoon of coconut oil or avocado oil
- 1 small onion (finely diced)
- 1-2 cloves of garlic (minced)
- 1 cup of coconut milk
- 1 small bunch of freshly chopped parsley
- 1 red/green/yellow bell pepper (diced)
- 1/4 cup of chopped toasted almonds
- 1 peeled mango (cut into small cubes)
- 3/4 cup of diced pineapple (optional)
For the dressing
- 1 cup of coconut milk
- 2 small limes (juiced)
- Some lime zest
- 2 teaspoons of red curry paste
- 1/2 cup of fresh coriander
- 2/3 cup of roasted cashews
For the salad, heat the oil in a large pan and saute both onion and garlic for a minute. Add the cauliflower rice and coconut milk and mix everything together until well-combined. Cook for around 5 minutes on low heat or at least until the cauliflower rice becomes tender. Just remember to make them mushy. Remove the pan from the heat and leave it to cool down. Once cooled, transfer them into a large bowl and add in the rest of the ingredients. Mix until everything is combined.
To make the dressing, place the ingredients except for the parsley and toasted almonds in the blender or food processor. Pulse until everything becomes smooth and creamy. Once done, pour the dressing over the cauliflower rice salad and toss to combine. Before serving, top your salad with parsley and almonds.
3) Cauliflower Bolognese
When comes to pasta dishes, minced meat often comes to mind as among the go-to ingredients. But did you know that you can substitute them with… cauliflower rice? Together with mushrooms, this otherwise bland vegetarian pasta bolognese adds different textures and richness.
Ingredients:
- 1 medium-sized head of cauliflower (blitz the florets into little pieces resembled of rice shapes using a food processor)
- 1 1/2 cups of Swiss brown/portobello/cremini mushrooms (stems removed)
- 2 tablespoons of extra-virgin olive oil
- 1 large onion (finely chopped)
- 2-3 cloves of garlic (minced)
- 2 cans of tomato puree
- 1 teaspoon of sugar
- Some dried herbs (thyme, basil and oregano)
- Pasta of your choice (e.g. spaghetti)
- Salt and pepper to taste
Boil the pasta according to the package direction or until they become al dente. Remember to save some pasta water for later use.
Pulse the mushrooms in a food processor until finely chopped and set them aside in a bowl. Then, heat the pan with oil and saute both onion and garlic until they become soft and translucent. Add in the mushrooms and cook them until they turn brown. Add the rest of the ingredients including the tomato puree. Stir and mix everything until well-combined. Add the cauliflower rice and keep stirring until soft but not mushy. Season with salt and pepper and bring the pasta sauce to a gentle boil. Reduce to low heat and let it simmer for around 30 minutes.
Finally, transfer the pasta (after draining, of course) into the pan and stir to combine the sauce together. Add some pasta water that you have saved earlier. Turn off the heat and serve the cauliflower bolognese on a plate. You can also top your pasta with some grated Parmesan.
4) Cauliflower Rice Burritos
Start your day fresh with these nutrient-packed yet fulfilling cauliflower rice burritos for breakfast. Or brunch for the weekend. And it’s simple to whip them up too.
Ingredients:
- 2 tortilla wraps
- Some cauliflower rice
- 2-3 eggs
- Some finely diced tomatoes
- Some diced cucumbers
- 1 avocado (pitted and sliced, optional)
- Some grated cheese of your choice
- 2 tablespoons of extra-virgin olive oil
- Salt and pepper to taste
Heat the pan with oil and cook the cauliflower rice for up to 5 minutes. Or at least until they become tender. Set them aside in a bowl. Next, crack and whisk the eggs. Season with salt and pepper. Cook the beaten eggs in the pan and stir occasionally until they are almost set. Turn off the heat and it’s time to assemble!
Using a spoon, scoop the cauliflower rice and place them in the centre of each tortilla wrap (after lightly toasted). Then, top the rest of the ingredients. Fold the wrap carefully and serve.
5) Cauliflower Smoothie
Okay, this may sound weird since adding cauliflower into a smoothie blend isn’t the first thing that crosses many minds. But the thing is, this smoothie isn’t going to taste bland since you can add different ingredients of your choice. It can be anything from peanut butter to chocolate powder, mixed berries and banana.
Ingredients:
- 1 cup of frozen cauliflower rice
- 1 cup of unsweetened almond milk
- 1/3 cup of ice
- 1/2 teaspoon of vanilla extract
Blend every ingredient in a blender until they become smooth. Since this cauliflower smoothie is a versatile beverage, you are free to add any sweet or tasty ingredient as mentioned earlier. Serve immediately and enjoy!
