Cauliflower Rice: How to Make the Low-Carb Rice Substitute Yourself

Cauliflower rice on a wooden bowl with some pieces of cauliflower

Cauliflower rice is quick to prepare and is a delicious, low-carbohydrate alternative to traditional rice. We give tips on how to prepare the healthy low-carb side dish and present simple recipes.

Cauliflower rice on a bowl. New alternative to prepare rice recipes.

Have you heard of cauliflower rice? The supplement is currently very much in vogue. It is particularly popular with low-carb fans. “Low carb” stands for “few carbohydrates” and describes a form of nutrition in which one eats a low-carbohydrate diet. Bread, pasta and rice are being replaced by foods that contain protein and fat, such as dairy products, nuts, fish or meat and lots of low-carbohydrate vegetables. Cauliflower rice is just the thing. But the preparation is not only worthwhile for health reasons: even those who simply feel like enjoying cauliflower in a new way can use the recipe to expand the variety on their plate.

Cauliflower rice: tips in brief

To make cauliflower rice yourself, first divide the fresh cauliflower into individual florets and then chop it up to the size of rice – preferably with a food processor or a kitchen grater. The low-carb vegetable rice tastes great raw in a salad or blanched as a side dish. For a spicy aroma, it is fried in a little oil and refined with salt, pepper and herbs.

What is cauliflower rice?

Cauliflower rice is made from 100 percent cauliflower, which is shredded to the size of rice. The edible inflorescence of the plant (Brassica oleracea var. Botrytis) is used, which is harvested between June and October, depending on the planting time. The mostly yellowish-white cabbage has a mild, nutty taste and contains only a few carbohydrates: two grams per 100 grams of cauliflower. The low-calorie vegetables are rich in fiber, minerals, B vitamins and vitamin C. The cabbage vegetables can be steamed, boil, fry or bake – you can also enjoy cauliflower raw. In order to preserve as many of its ingredients as possible, it should only be heated briefly.

Tip: If you don’t grow cauliflower yourself in the garden, you can also find it at weekly markets or in supermarkets between June and October. You can now even buy ready-made frozen cauliflower rice. However, making it yourself is not difficult at all.

Grating cauliflower with a metal grater on a wooden kitchen board, used as rice replacement for a healthy low carb or ketogenic diet meal, selected focus, narrow depth of field

How do you make cauliflower rice yourself?

To make cauliflower rice yourself, you must first chop the florets to rice size. A multi-chopper or a food processor can be used for this, but the cabbage vegetables can also be finely grated with a conventional kitchen grater. For a spicy roasted aroma, the cauliflower rice is then fried in a pan. Alternatively, it can also be used raw in a salad or blanched. Like conventional rice, the low-carb substitute can be combined in many ways with aromatic spices and colorful vegetables. It tastes good as an accompaniment to fish or meat, in curry dishes or as a filling for tomatoes or peppers. In the following, we will introduce you to simple and quick low-carb recipes.

Recipe: Blanched cauliflower rice

Ingredients for 2 servings

  • 1 cauliflower
  • water
  • salt

Preparation

First remove the outer leaves from the cauliflower. Cut the cauliflower into individual florets with a sharp knife, wash and pat dry. Chop the cauliflower florets in a food processor or grate them with a kitchen grater until they are about the size of grains of rice. Bring the water to the boil with a little salt in a large saucepan. Cook the chopped cauliflower in salted water for 30 seconds to 1 minute, depending on the grain size. When the rice has the desired bite, drain through a sieve and drain. Season to taste.

Recipe: Fried cauliflower rice

Ingredients for 2 servings

  • 1 cauliflower
  • 2 tbsp olive oil or coconut oil
  • salt pepper
  • 1 teaspoon lime juice
  • chopped herbs (for example, coriander or parsley)

Preparation

Clean, wash and chop the cauliflower to the size of rice. Heat the oil in a pan and fry the cauliflower rice over medium heat for about 5 to 7 minutes until lightly browned. Stir occasionally. Season to taste with salt and pepper. Finally fold the lime juice and the chopped herbs into the rice.

A popular low-carb recipe is cauliflower fried rice. You hardly need any ingredients for the dish – only cauliflower, oil, spices and herbs

Recipe: Colorful cauliflower rice pan

Ingredients for 2 servings

  • 1 cauliflower
  • 2 onions
  • 1 bell pepper
  • 300 g young pea pods
  • 200 g baby corn
  • 4 tbsp olive oil
  • salt pepper
  • paprika powder

Preparation

Clean, wash and chop the cauliflower to the size of rice. Peel the onions, wash and clean the remaining vegetables. Dice onions and peppers, halve pea pods and baby corn if necessary. Heat 2 tablespoons of oil in a pan, sauté half of the onions. Add cauliflower rice, fry for 5 to 7 minutes until lightly browned and remove. Add 2 tablespoons of oil to the pan and heat. Braise the rest of the onion and vegetables in it. Cover and cook everything over a low heat for 10 minutes, stirring occasionally, adding a little broth if necessary. Add cauliflower rice, season with salt, pepper and paprika powder.

How can you store cauliflower rice?

The raw cauliflower rice can be kept in the refrigerator for about three to four days. If you have prepared large quantities, you can also freeze the blanched vegetable rice. To do this, it is filled into a freezer bag or in a freezer can immediately after preparation, the container is sealed airtight and placed in the freezer compartment. Frozen cauliflower can be kept for up to twelve months at minus 18 degrees Celsius.

More low carb recipes

Alternatively, you can use the pre-cooked cauliflower rice for the base of a low-carb pizza. To do this, it is simply made into a dough with cheese, egg and spices. For a cauliflower schnitzel, cut the cabbage vegetables into slices before frying them on both sides in a pan. In addition to cauliflower, broccoli or romanesco can also be prepared as a vegetable rice. They taste even more aromatic. Vegetable noodles are a low-carb variant of classic noodles. For “Zoodles” – zucchini noodles – you cut raw zucchini into fine strips with a spiral cutter. Then just boil briefly and serve with a sauce of choice.

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