Today I am going to share with you how to make cauliflower rice or couscous. It is a healthy, low carb, high fiber alternative to replace rice or couscous in any recipe. You will be able to satisfy even the most grain-loving individuals with this easy swap.
Y’all I stand corrected on this one!! I have seen this grain-alternative around for a while, but I was skeptical to try it. I AM a veggie lover, but I thought that there was no way that cauliflower could taste like rice or couscous!! Boy was I wrong!!
I had bought some cauliflower with the intention of making this Creamy Cauliflower Sauce after one of my blog-crushes, Pinch of Yum, had posted a video of Lindsay making her famous sauce. I had been intending to make this sauce for a long time and just never got around to it. I actually have her Creamy Cauliflower Sauce eCookbook (affliate link) and still haven’t made it. I will at some point…
For some reason when I got this head of cauliflower, I suddenly didn’t feel like making the sauce and the idea of making cauliflower rice or couscous popped in my head. So I went to Pinterest and found this post I had pinned on how to do it.
To get started with the cauliflower, peel off the green leaves and discard them. I’ve read that they are edible, but I have never tried it. They seem too tough to eat. If you have tried them, please let me know in the comments and whether you enjoyed them.
Then cut the head of cauliflower in half and then into fourths and cut out the core.
Break the cauliflower pieces into florets. Be sure to keep any little pieces that break off too!! They make “rice” too 😛 Now it is time to add the cauliflower to the food processor.
I used my 7 cup food processor and was able to fit about 1/2 of the cauliflower florets. You only want to fill the bowl of your food processor about 3/4 of the way full. This allows for pulsing room, which is key to getting the light and fluffy texture you want.
You want to pulse the cauliflower in short quick bursts until you achieve a “rice-like” texture. Do not just turn on your food processor or you will end up with cauliflower mush. I processed my “rice” in two batches. Dumping the cauliflower rice into a mixing bowl between batches.
What you are left with is light and fluffy, but tender and the perfect healthy, low-carb, high-fiber stand-in for white rice or couscous 😆
The raw cauliflower rice can be used in recipes like cooked grains in things like tabbouleh or salads. You might want to try combining it with my Smoky Spice Blend Roasted Chickpeas for a quick and easy lunch.
When cooked in a little olive oil for just a few minutes, the cauliflower “rice” becomes softer and more tender. This would be a great way to get your kids to eat more veggies without them complaining. Just tell them it is rice and use it as your side dish for dinner 😉 I promise I won’t tell and they won’t figure it out (unless they saw you make it, of course)…
Ok here is your printable “recipe” for how to make cauliflower rice or couscous:
- 1 head cauliflower
- 1 tbsp. extra virgin olive oil
- 1 tsp. sea salt
- Remove the green leaves from the cauliflower and discard.
- Cut the cauliflower into half and then into fourths
- Cut out the tough cores from each fourth
- Break each fourth into florets
- Add ½ of the florets into a food processor
- Process in 1 minute pulses until a rice-like consistency is reached
- Remove any larger pieces that haven't processed and set aside
- Add the processed cauliflower to a medium mixing bowl
- Add remaining cauliflower florets and large pieces from previous batch to the food processor and repeat pulsing.
- Add to the mixing bowl and fluff with a fork.
- Enjoy if eating raw!
- Add olive oil to a large skillet over medium heat
- Add cauliflowere rice or couscous to the skillet and add salt
- Cover and cook for 5-8 minutes or until it is as soft as desired
- Enjoy immediately or refrigerate in an air-tight container until ready to eat!
PS. If you are wondering about all the veggies in the pictures with the cauliflower “rice,” they are a hint on the recipe that I will be sharing with you next. It is what I made with my cauliflower rice and enjoyed for lunch all week long at work. Nope, I didn’t get tired of it…I loved it that much 😀
I have never thought to do anything like that with my Cauliflower before, but I’m definitely trying it. It sounds like an awesome idea.
Yum! I’m not sure about the rest of my family, but I know this is a recipe I would enjoy. Thanks for sharing.
I love cauliflower. This rice sounds tasty.
looks delicious my hubby would love this thank you for sharing
How fun is this? Easy, healthy, and yummy at the same time!
Ah. I need a food processor. I’ve made cauliflower rice by mashing it after cooking. This is a lot easier.
It is worth it to take the plunge and buy a food processor, April!!
This recipe looks amazing! I am a clean eater and I love what happens when an alternative is used to make a dish healthier.
This sounds so yummy!!! I just love cauliflower and I’m constantly trying to find ways to prepare it!
I’ve done this before with my cauliflower, since I’m gluten free and many grains I can’t eat – this also makes a good pizza dough!
Cauliflower is getting a new popularity isn’t it? ANd hurrah for it too.
It really is Rosey and that makes me happy 🙂
Wow, This is perfect for an alternative for rice. We could try this back home. Thank you
Absolutely!! I hope you give it a try Manu!!
That looks delicious. My family loves to eat vegetables. I can’t wait to make this for my family.
Cauliflower is such an interesting vegetables – I have never really enjoyed it. I should try it this way.