- Prep
- 20 min
- Cook
- 30 min
- Total time
- 50 min
- Yield
- 4 servings
- Difficulty
- EASY
- Calories
- 120 kcal
Quick summary
“Light and low-calorie substitute for traditional rice, prepared with cauliflower florets ground into grain size and quickly sauteed in olive oil with garlic, onion, and peas. A practical, fluffy and colorful vegetable dish with fresh chopped parsley.”
What you need to know
- Processing in pulse mode avoids the formation of wet paste, creating loose grains with dimensions similar to common rice.
- The quick sauté in hot olive oil cooks the cauliflower by direct heat without the need to add water.
- The peas incorporated in the final stage bring sweet notes and a vibrant green visual contrast to the dish.
Ingredients
Main
- 1 medium head of cauliflower (approximately 600g)
- 2 tablespoons olive oil
- 1 small chopped onion
- 2 cloves garlic, minced
- 1/2 cup of fresh or frozen peas
- Salt and pepper to taste
- Chopped parsley to taste for garnish
Instructions
Principal
- Start by washing the cauliflower well and removing the leaves. Cut it into florets.
- Place the cauliflower florets in the food processor and pulse until the texture resembles rice.
- In a medium pan, heat the olive oil over medium heat.
- Add the chopped onion and sauté for 3 minutes, until it is transparent.
- Incorporate the minced garlic and sauté for another 1 minute, being careful not to burn it.
- Add the processed cauliflower rice and mix well with the seasonings.
- Turn up the heat and cook for about 5 minutes, stirring occasionally.
- Incorporate the peas and continue to cook for another 5 minutes, until the cauliflower is tender.
- Season with salt and pepper to taste before serving.
- Finish with chopped parsley for a special touch.
Chef's tips
- Dry the cauliflower florets very well after cleaning before grinding so as not to create excessive steam in the pan.
- Do not cover the pot during cooking so that the natural water of the cauliflower evaporates and the grains remain dry and al dente.
- Cook for a maximum of 8 to 10 minutes in total, as excessive time softens the grains and releases a strong sulfur odor.
Variations
- Add a teaspoon of turmeric in the saute to give golden yellow coloring to the grains.
- Add toasted sliced almonds and white raisins at the end for a festive version rich in textures.
- Mix a tablespoon of toasted sesame oil and black sesame seeds to harmonize with Asian dishes.
Substitutions
- The extra virgin olive oil can be replaced by flavorless coconut oil or clarified butter ghee.
- Peas can be replaced by drained green corn, finely grated carrot, or small red bell pepper cubes.
- White onion can be swapped for finely chopped leeks or chives for a more subtle flavor.
How to store
Store in a sealed glass container in the refrigerator for up to 3 days. Reheat quickly in a hot skillet with a drizzle of olive oil for 2 minutes to regain freshness and evaporate accumulated moisture.
Can it be frozen?
It is not indicated to freeze ready-made cauliflower rice, as the thawed vegetable releases a lot of water and loses the texture of loose grains. If you want to freeze, process the raw cauliflower and freeze raw in bags for up to 2 months.
What to serve with
Versatile side dish for grilled fish fillets, oven-roasted chicken with herbs, beef stew with vegetables, or sautéed mushrooms.
Frequently asked questions
How to grate cauliflower without a food processor?
Use the coarse side of a manual vegetable grater; firmly pass the raw florets to obtain grains identical to those from a food processor.
Do I need to add water to cook the grated cauliflower?
Do not add water; cauliflower has about 90% water in its composition, which is released during sautéing in hot olive oil.
How to avoid the strong characteristic smell of cooked cauliflower?
The pungent smell arises when it cooks for an excessive time; keep the heat medium and respect the limit of 8 to 10 minutes of sautéing.
Can I use frozen cauliflower to make the rice?
It is not recommended, as already frozen cauliflower accumulates ice crystals and turns into watery puree when shredded and heated.
