Garlic & Herb Cauliflower Rice
This quick and healthy Garlic & Herb Cauliflower Rice is a versatile, low-carb alternative to traditional rice, packed with savory garlic and fresh aromatic herbs, perfect as a light side or a base for your favorite protein.
For 4 servings
Prepare Cauliflower: Wash the cauliflower head thoroughly. Remove the core and green leaves, then break the cauliflower into medium-sized florets. Ensure they are dry to prevent steaming.
Process Cauliflower: Place the cauliflower florets into a food processor in batches (do not overcrowd). Pulse until the cauliflower resembles grains of rice or couscous. Be careful not to over-process, or it will become mushy.
Sauté Aromatics: Heat the olive oil in a large non-stick skillet or wok over medium-high heat. Add the minced garlic and sauté for 30-60 seconds until fragrant, being careful not to burn it.
Cook Cauliflower Rice: Add the processed cauliflower rice to the skillet. Season with salt and freshly ground black pepper. Stir well to combine with the garlic and oil.
Sauté Until Tender-Crisp: Sauté the cauliflower rice for 5-7 minutes, stirring frequently, until it is tender-crisp and slightly softened but not mushy. Avoid overcooking, as it can release too much water.
Add Herbs: Remove the skillet from the heat. Stir in the chopped fresh parsley, chives, and thyme leaves.
Finish and Serve: Taste and adjust seasoning if necessary. For an extra bright flavor, stir in a teaspoon of fresh lemon juice. Serve immediately as a side dish or as a base for your favorite main course.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't Over-Process: When using a food processor, pulse in short bursts to achieve a rice-like texture. Over-processing will turn it into a paste. If you don't have a food processor, you can grate the cauliflower using a box grater.
- 2Dry Cauliflower is Key: Ensure your cauliflower florets are very dry before processing and cooking. Excess moisture can lead to a steamed, mushy texture rather than a sautéed, tender-crisp one.
- 3High Heat, Quick Cook: Cook the cauliflower rice over medium-high heat for a short period. This helps to evaporate moisture and achieve a slightly browned, flavorful result without making it watery.
- 4Batch Cooking: If making a large quantity, cook the cauliflower rice in batches to avoid overcrowding the pan, which can lower the temperature and lead to steaming instead of sautéing.
Adapt it for your goals.
Spicy Kick
Add 1/4 teaspoon of red pepper flakes along with the garlic for a touch of heat.
Cheesy DelightCheesy Delight
Stir in 2 tablespoons of grated Parmesan cheese or nutritional yeast at the end for a savory, umami boost.
Mediterranean TwistMediterranean Twist
Incorporate chopped sun-dried tomatoes, Kalamata olives, and a sprinkle of dried oregano along with the fresh herbs.
Why this is on our healthy list.
Rich in Nutrients
Cauliflower is an excellent source of Vitamin C, Vitamin K, and folate, essential for immune function, bone health, and cell growth.
High in Fiber
Provides significant dietary fiber, aiding in digestion, promoting satiety, and helping to regulate blood sugar levels.
Low-Carb Alternative
An ideal substitute for grains, making it perfect for low-carb, keto, or diabetic-friendly diets, helping to manage carbohydrate intake without sacrificing volume.
Frequently asked questions
Yes, you can. Thaw it completely and squeeze out as much excess water as possible before processing and cooking to prevent a watery dish.
