How to Make Cauliflower Rice


Cauliflower rice relates to cauliflower that has been shred or cuts into tiny, rice-sized pieces and it is a finished dish that is made by cooking those soft pieces of cauliflower into something resembling white rice. It is fantastic a side dish similar to rice or you use it as an alternative for rice in recipes.

Rice has long been a staple food of many Eastern cuisines. It’s a traditional grain that can be included in almost any meal. Riced cauliflower has resembled consistency to actual rice, is common and easy to cook and has a higher nutrient density. Cauliflower rice has a mild, nutty, slightly bitter flavor. Cauliflower rice is light food to eat if you want to eat rice and maintain or lose weight and a portion of nutrient-dense food and fill a lot of nutrition per calorie.

Interesting facts of Cauliflower rice

The word cauliflower is originated from the Italian word flowered cabbage. Caulis has originated from the Latin word caulis, a variant of the Latin word caulis which refers to cabbage. In 17th-century cauliflower was initiated in France and England. It becomes popular in the United States and also in ethnic communities, particularly Italians. It is a biennial plant, looking somewhat like a mustard or half-grown cabbage.

Cauliflower is a low-fat vegetable, low in carbohydrates, and high in dietary fiber, folate, water, and vitamin C. Most Cauliflower in the United States are grown in California and also manufactured in Arizona, New York, Michigan, Oregon, and Texas.

Riced cauliflower is also sometimes called Cauliflower Chunks. This is a term that has been trademarked by Green Giant though so it’s brand-specific. Cauliflower is an ordinary vegetable that is very versatile and perhaps best known for its oft-touted health properties.

Surprising health benefits of Cauliflower rice

Cauliflower is very beneficial for health and cauliflower rice is a high-fiber, low-carb alternative to factual rice that’s also filled with essential antioxidants and vitamins. It’s an outstanding light dish, which is always a good sign of a food’s nutrition.

Cauliflower is a versatile vegetable and the world’s favorite thing to do with this cruciferous vegetable is to turn it into “rice.”

Rice can often leave dishes feeling heavy and cauliflower substitute a vegetable where a starch would usually be and cauliflower rice is a fantastic dish for light meal lovers. Cauliflower rice is a light, healthy, low-calorie paleo-friendly alternative for traditional rice. In its most basic form, cauliflower rice is simply cauliflower that has been grated down into rice-like granules traditionally with the use of food grinder. It can be eaten raw, and lightly cooked to tender it up and create a texture more akin to traditional rice.

Cauliflower rice rich in fiber has countless benefits. According to the Mayo Clinic, fiber helps to normalize bowel movements, lower cholesterol levels, control blood sugar, and maintain bowel health and help in gaining a healthy weight minimize the danger of heart disease, diabetes, and cardiovascular disease. Improves digestion, which helps you feel fuller for longer after you eat. Vitamin B-6 is essential for brain development and proper nervous and immune system function. Vitamin C helps form protein to make skin, tendons, ligaments and blood vessels and also effective bones health, cartilage, and teeth. It is beneficial in the absorption of iron and it helps heal wounds and make scar tissue. Also beneficial for fair skin and healthy hair. In short cauliflower rice is filled with health benefits.

People need to know about the texture and variety of cauliflower.

  • Orange

Filled with beta carotene out of all the varieties

  • Purple

Covered with anthocyanin

  • Green

It has the texture of cauliflower but the chlorophyll content of broccoli.

Here is the easy and mouth-watering recipe of low-carb cauliflower rice


  • 1 medium cauliflower head
  • 2tbsp sesame oil
  • 1tsp salt
  • 2-3 onions (chopped)
  • 4-5 garlic cloves
  • 2-3 cups peas and carrots
  • 2-3 scallions
  • 2cups frozen corn(optional)
  • 2tsp ginger paste
  • 2tbsp cooking oil
  • 2tsp white or black pepper
  • 1tsp soy sauce (optional)

Preparation method

  • First of all cut cauliflower head into 2 pieces and remove buds then set a bowl of cauliflower in the food grinder and after 5-7 minutes set aside
  • In another bowl, mix, sesame oil, ginger garlic paste, and white or black pepper; and salt then set aside
  • Heat the cooking oil in a large pot. Add eggs and cook until cooked through, for 5-7 minutes per side. Let them cool set aside then add onions, carrots, corn, and peas and stir them carefully for 5-10 until tender.

Now the delicious and healthy cauliflower rice is ready to eat garnish it with black pepper and sesame seeds and enjoy the light meal with your family and friends!

Nutrition facts

Calories 25
Total fat 0g
Sodium 30mg
Total carbohydrates 5g
Dietary fiber 2g




Vitamin c 100%




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