Low-calorie and gluten-free, cauliflower-based rice is a perfect substitute for regular rice and is great for filling your plate with vegetables rather than carbohydrates. In addition, it is versatile: it can be used to prepare couscous, for sautéing or as a side dish for curries and stews.
Steps
Method 1 of 4: Make Cauliflower Rice
Step 1. Examine the cauliflower for brown or other discolored parts
Use a sharp knife.
Step 2. Since you need to use the buds, tear the leaves off the bottom and discard them
Step 3. Cut the cauliflower in half
Then, cut all the buds off the stem.
- The stem must be thrown away;
- Cut the buds into pieces of similar size. They don't need to be perfect or totally the same.
Step 4. Put the buds in a food processor or, if not possible, in a blender
If you don't have any utensils, you can try grating the buds, but you need elbow grease
Step 5. Blend a handful of buds at a time
Set the food processor or blender to minimum power. Don't overfill the bowl by pouring all the buds in at once.
- The buds should be chopped, but not ground into powder;
- They should become similar to rice grains.
Step 6. Store the cauliflower or cook it
If you've made plenty of rice, store it in an airtight bag suitable for the freezer. Before closing it, be sure to remove excess air.
- Rice can be stored in the freezer for up to three months.
- To make frozen rice, remove it from the freezer and set it on the kitchen worktop for a few minutes. It will soften and thaw, so you can cook it.
Method 2 of 4: Steaming
Step 1. Heat two tablespoons of water or stock in a skillet over medium-high heat
The liquid should not come to a boil.
Step 2. Cook the rice and cover the pan for about two minutes
Step 3. Check that it has softened
Taste a small piece to make sure it's cooked.
- If there is any liquid left in the pot, remove the lid and let it evaporate before serving the rice.
- By not using oil, this method saves some calories;
- Boiled rice can replace couscous or quinoa in various recipes;
- To flavor it, add chopped fresh herbs, or fresh lime or lemon juice.
Method 3 of 4: Baking
Step 1. Preheat the oven to 200 ° C
The overall preparation takes about 20 minutes.
Step 2. Lay the rice on a baking sheet evenly, creating a single layer
- Do not overfill the pan and do not stack the grains, otherwise they will boil and stay moist, rather than forming a nice crust.
- If you are making large quantities of rice, you will need more than one pan.
Step 3. Bake the rice for 15 minutes, turning it at least once
Use a spatula, being careful not to burn yourself.
Step 4. When cooked, take the rice out of the oven and place it on the plate
It can be used in place of various carbohydrate sources for curries, pasta and stews.
Method 4 of 4: Frying
Step 1. Heat a tablespoon of olive or coconut oil in a non-stick skillet over medium-high heat
Depending on the recipe, you can add a chopped onion or chopped garlic to the oil before cooking the cauliflower
Step 2. Add the cauliflower rice
This method is called "deep frying" and does not involve adding liquids such as water or broth. This helps remove as much liquid as possible from the rice.
The cauliflower flavor will become more delicate, with an aftertaste of dried fruit, similar to brown rice
Step 3. Season with salt and pepper
Keep an eye on it while cooking. It should start to brown and soften.
Step 4. Remove the rice from the heat and serve
You can use it as a side dish for protein-based dishes such as meat, fish or tofu.
You can also use it to replace noodles in stir-fry or to make Cantonese rice
Advice
- One cup (100 g) of cauliflower rice equals 30 calories.
- Some people like cauliflower raw. If so, avoid steaming, baking, or frying it and serve it raw.
- Cauliflower rice can cause some problems for cooking dishes where the rice is supposed to absorb excess liquid. If you decide to use it as a substitute, try to calculate about half the liquid that you would normally use in the preparation of the dish.
