Riced Cauliflower

CauliflowerHave you every heard about riced cauliflower?  Until several months ago, I never thought about this option to substitute for rice in a stir fry, make a cauliflower patty, mashed cauliflower, or even use as a pizza crust.

You can make riced cauliflower in a food processor or you can use a cheese grater.  The food processor may be quicker, but if you’re not careful, your cauliflower will turn into mush.  That’s not always a bad thing because you can make mashed cauliflower as a substitute to mashed potatoes.  The cheese grater is tedious, but you will get the correct size pieces for riced cauliflower.

Cauliflower | History

Cauliflower goes back to the wild cabbage and is thought to have originated in Asia Minor, then around 600 B.C., was used in Turkey and Italy.  Then introduced in France in the 16th century and not popular in the U.S. until the 1920’s.

There are several colors of this wonderful vegetable.  Typically we see the white cauliflower in our grocery stores, but I will be looking for these other colors now…. orange, green and purple.  Especially if I have to make a tray of veggies for a party.

orange purple green white

orange purple green white



Riced Cauliflower | Instructions

If using a cheese grate, cut your head of cauliflower into large pieces so it’s easy to hold onto while grating.  Put your grater into a large bowl, start grating, and watch your fingers.

Chopped Cauliflower

Chopped Cauliflower

If you’re using a food processor, first chop your cauliflower into bite size pieces.

Chopped in Food Processor


Place a small amount into your food processor (about 1/4 full).  This is the important part
because if you over fill your food processor, you’ll have to pulse too many times to chop it and it will turn to mush.

Pulse about 4-5 times.  Keep checking the size of your pieces.  They should be about the size of rice or a little larger.  There are many types of food processors out there and yours may not operate the same as mine.  (Especially since mine is ancient.)  Just try to avoid over pulsing.  It’s better to take out the 1 or 2 pieces that just won’t meet the blades than to have your cauliflower turn to mush.Riced Cauliflower

Riced Cauliflower


Riced Cauliflower (close up)

Riced Cauliflower (close up)

Empty riced cauliflower into a bowl and repeat until you have the amount you need for your recipe.  1/2 head of cauliflower makes approximately 2 cups.

Cauliflower has a mild flavor and it can be enhanced with any seasoning of choice or by adding other ingredients, such as, cheese, garlic/onion, Cajun spice, or even bacon.  The possibilities are endless.

Cauliflower | Nutritional Value

To get the most health benefits from this cruciferous vegetable, cut in 1″-2″ pieces and saute in  water or broth for about 5 minutes.  I’ve also cooked in the microwave with just a splash of water for 4-6 minutes stirring mid-way between cooking time.

Quick cooking time is the key.  The longer you cook, the more loss of valuable nutrients.  So, please do not boil your vegetables.

Approximate daily recommendations for 1 cup raw cauliflower:

  • 85% Vitamin C
  • 20% Vitamin K
  • 15% Folate
  • 10% Choline
  • 10% Vitamin B6
  • 10% Potassium

If you’re on a low calorie, low carbohydrate, or gluten free diet, this could be an option for you.  Substitute riced cauliflower for rice or mashed potatoes.  If you come up with a recipe that you love, please share it with me.  Riced cauliflower has become a new treat to experiment with in my kitchen.  And, yes, my husband even likes it.  Yep!  My meat and potatoes husband.  So, don’t be afraid to try it with your family.



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About Sylvia Smith

The Culinary Cucumber hopes to share some easy, quick, and inexpensive recipes. Please share your thoughts and suggestions. You can also join me on GooglePlus! Sylvia On Google+

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