Go healthy with Herbed Cauliflower Rice—an alternative to your carb-heavy serving of traditional white rice that blends cauliflower with vivacious herbs and sweet pomegranate.
Table of Contents
I am always looking for new ways to “healthify” (yes, it’s a word!) my current recipes. Those with traditional white rice are always concerns. My family doesn’t like brown rice but I’m aware that the white stuff doesn’t bring much to the table in terms of nutrition. That’s why I’ve jumped on the cauliflower rice train!
This versatile veggie has quickly become everyone’s go-to when they want to sidestep the carbs found in white rice. It’s easy to prepare with a food processor (even without one, it’s pretty straightforward), and the best part? No one will notice the difference (at least, in my family)! Yes, it tastes like cauliflower but I never really found cauliflower to have much of a distinct taste, which makes it ideal for dishes where it is just the foundation for all the good stuff you plan on mounting on top. It’s similar to my Cilantro Lime Cauliflower Rice but for this one, I’ve added some delicious herbs and pomegranate seeds(!) so that foundation is brimming with taste on its own.
Once you’ve got this recipe down pat, you may want to try my Cauliflower Rice Burrito Bowl or Mexican Chicken Bowl with Cauliflower Rice. Experiment with ingredients to add to the rice and make these dishes your own!
Is Herbed Cauliflower Rice Healthy?
It sure is! That’s why it’s such a good substitute for plain white rice. The herbs provide lots of vitamins and minerals, while the pomegranate is full of antioxidants. It’s low in carbs and high in fiber, and a great addition to keto, gluten-free, plant-based, vegan, paleo, and Whole30 diets.
INGREDIENTS
- 1 medium-sized head cauliflower
- 2 tbsp butter
- 1 clove garlic, minced
- 1/4 tsp cumin powder
- pinch of sea salt and freshly ground black pepper
- 1 tbsp fresh parsley, chopped
- 1 tbsp fresh basil, chopped
- 1 tbsp fresh coriander, chopped
- squeeze of lemon juice
- pomegranate seeds
INSTRUCTIONS
Rice
Cut the cauliflower into medium chunks and remove the core. Add the cauliflower to a food processor and pulse until the cauliflower resembles rice. Work in batches to prevent the cauliflower from becoming mushy.
Melt
Heat the butter in the skillet on MED-HIGH. Once the butter has melted, stir in the garlic. Cook for about 30 seconds until fragrant.
Add
Add the cauliflower rice to the skillet. Season with cumin powder and a pinch of salt and pepper. Cook the cauliflower and stir until tender and lightly browned, 5–6 minutes.
Stir
Remove the skillet from the heat. Stir in the fresh herbs and a squeeze of lemon juice.
Garnish
Transfer the cauliflower herb rice to a plate and garnish with the pomegranate seeds.
DEVOUR!
Tips & Tricks to Making Perfect Herbed Cauliflower Rice
- If you don’t have the time or desire to rice your cauliflower, you can buy it pre-riced (and frozen) at your grocery store.
- Go easy on the spices to start; you can always add more but you can’t so easily take some away.
- For the best texture, remove as much moisture from the cauliflower rice as possible by pressing it within a clean kitchen towel.
- If you’re up for a change in taste, use coconut oil instead of butter.
- The garlic should be aromatic, not burnt, and take less than a minute to cook.
FAQs
No biggie. You can either use a blender or get a workout by using an old-fashioned grater.
This recipe makes two servings and each one runs around 176 calories. It’s nutritionally dense, remember, so those calories bring with them a significant health boost.
For a nutty, crunchy texture, add slivered almonds to the equation. Lightly toast them in a dry pan on MEDIUM then set them aside. Later, add them along with the lemon juice and fresh herbs.
The key is ridding the rice of any excess moisture. So, after processing the cauliflower, press it firmly within a clean tea towel.
That’s because it (along with other cruciferous veggies like broccoli and kale) contain a type of sugar that some people have difficulty breaking down. It requires bacteria in the gut, a process that causes gas and could lead to bloating.
Variations
Mexican Cauliflower Rice: Add diced tomatoes, jalapenos, and cilantro.
Curry Cauliflower Rice: Add curry powder, turmeric, and cumin.
Mediterranean Cauliflower Rice: Add chopped olives, feta cheese, and oregano.
Asian Cauliflower Rice: Add soy sauce, sesame oil, and chopped green onions.
Serving Suggestions
As a side dish, this cauliflower rice can go with any number of proteins. Got a favorite chicken, fish, or Mango Curry Steak entrée? I’m willing to bet the house it will go with this recipe. If you’re looking for something more specific, my Easy Southwest Tofu Scramble with Cauliflower Rice or Egg Muffins with Ham, Kale & Cauliflower Rice could be what you’re looking for.
how to prep and store herb cauliflower rice
Let the cauliflower rice cool completely. Then put it in an airtight container or resealable bag and store it in the fridge for up to 5 days. You can also store it in the freezer if you don’t intend on using it in that time. It should last in there for up to 2 months. When you’d like to use it again, let it thaw in the fridge overnight then use a paper towel to soak up all the moisture. Warm it up in a pan on MED-LOW in a bit of oil or butter and it’s good to go!
Herbed Cauliflower Rice Recipe
Ingredients
- 1 medium-head cauliflower
- 2 tbsp butter
- 1 clove garlic minced
- 1/4 tsp cumin powder
- pinch sea salt and freshly ground black pepper
- 1 tbsp fresh parsley chopped
- 1 tbsp fresh basil chopped
- 1 tbsp fresh coriander chopped
- squeeze lemon juice
- pomegranate seeds
Instructions
-
Cut the cauliflower into medium chunks and remove the core. Add the cauliflower to a food processor and pulse until the cauliflower resembles rice. Work in batches to prevent the cauliflower from becoming mushy.
-
Heat the butter in the skillet on MED-HIGH. Once the butter has melted, stir in the garlic. Cook for about 30 seconds until fragrant.
-
Add the cauliflower rice to the skillet. Season with cumin powder and a pinch of salt and pepper. Cook the cauliflower and stir until tender and lightly browned, 5–6 minutes.
-
Remove the skillet from the heat. Stir in the fresh herbs and a squeeze of lemon juice. Transfer the cauliflower herb rice to a plate and garnish with the pomegranate seeds.
Notes
- For the best texture, remove as much moisture from the cauliflower rice as possible by pressing it within a clean kitchen towel.
- If you’re up for a change in taste, use coconut oil instead of butter.
- The garlic should be aromatic, not burnt, and take less than a minute to cook.
Nutrition
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