Thursday, 1 August 2013

Cauliflower Rice GF SCD

Cauliflower Rice

Years ago, my favourite way to eat cauliflower was smothering it in cheese sauce. It wasn't until I started cooking for a grain free diet that I realised how versatile this simple, much loved vegetable is. Used to replace starchy vegetables and grains, it can add so much nutritionally to the diet which, considering its colour, is unusual. This is one white food you can definitely enjoy eating regularly.


Cauliflower Rice is a great alternative to rice not only for those of you following a grain free diet but for anyone looking to add more vegetables into their diet or wanting to cut back on the carbs a little AND it's so easy to prepare! This is the way I make it.

Cauliflower Rice GF SCD

1 medium cauliflower
¼ medium white or yellow onion
freshly ground sea salt and black pepper
½ tblsp extra virgin olive oil.

Wash the cauliflower and break into florets. Place into the bowl of a food processor or grate it using the grater attachment or hand grater.

Wash the cauliflower and break into florets

Pulse a few times until the cauliflower resembles rice, don't process it too much.

Riced Cauliflower

Very finely chop the onion.

Finely chopped onion

Gently heat the extra virgin olive oil in a deep frying pan. Tip the chopped cauliflower in and the turn the heat up to high. Constantly stirring and turning over the cauliflower, cook for about two minutes. You will see slight brown specks start to appear on the cauliflower. Take off the heat and add the very finely chopped onion.

Cook the cauliflower rice in a deep pan

Turn the heat down very slightly to prevent the cauliflower from burning. I recommend that you don't cook on the highest heat, I find it cooks better on a light between medium and high. Continuing to turn the cauliflower regularly, cook for another 5 to 8 minutes until the cauliflower is cooked without being too soft. Season with freshly ground salt and black pepper. Tip into a bowl and serve.

Cauliflower rice

This is the basic cauliflower rice recipe which you can use instead of rice in any recipe. Add some extra flavour by adding spices with the oil and fresh herbs after it has finished cooking.

You might also be interested in these recipes which use cauliflower rice :

Vegetable Stuffed Tomatoes

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  1. Just lovely, Vicky. It's amazing how we can transform foods into something else. Who would have thought cauliflower could be so versatile in the grain free world! I made some cauliflower wraps tonight (perhaps the easiest thing in the world to make). So nice to have tacos with my family and still remain grain free.

    I love your method here. I will try it soon...perhaps as "fried rice" one night too with eggs and veggies. Food can be so darn fun!!

    Have a wonderful weekend.


    1. Hi Amber

      Yes I'm getting used to using foods which under different circumstances, I'd never have considered putting in a dish!

      Fried rice is lovely with cauliflower and it doesn't take nearly as long to make!

      Thank you xo

  2. Delicious Vicky, I love to try them. can you tell me rice is gluten free or not. I think it is gluten free, but my hubby's friends says it has gluten.

    1. Thank you Swathi! Ordinary rice is definitely gluten free but sometimes it can get contaminated in the packaging process so it's always wise to look at the label.

  3. Great tutorial, Vicky! Rice has always seemed too "heavy" to me, so cauliflower rice is a welcome substitute. :-)


    1. Thank you Shirley! I'm lucky to be fine with ordinary rice but I love cauliflower rice with some dishes because it's so light!

      Thank you for sharing the post :)

  4. While caulis are one of our fav veg, I have never tried it with rice. Its interesting and I went through the step by step process. Will give a try soon.

    1. Hi Navaneetham! I hope you try it, it's so simple to make and if you add in spices it really is wonderful!

  5. What an excellent idea, Vicky! Your cauliflower rice looks delicious and it's so wholesome too :)

    1. Thank you April but the idea has been around a while, I just thought I'd share how I make it because there's so many slightly different methods. If you want to try it and would like it to look more like rice and you've got a grater attachment to your processor, use that.

  6. Hi Vicky,

    I keep seeing loads of cauliflower "rice" recipes including on the restaurant menus, but I have never tried them! mmmm, the onions look so good with cauliflower, and provide flavors! That looks like a super simple recipe that I can try sometimes soon! This is my first time to stop by at your blog! :) I look forward to reading more of your gluten-free recipes! ^_^

    Cheers, Rika

    1. Hi Rika! I haven't seen any cauliflower rice on menus over here in the UK, I wish we could visit some of those restaurants! You can add whatever flavours you like, cumin seeds is one of our basic favourites. I don't like garlic because I've found that if for some reason you have leftovers and eat it the following day, the garlic flavour seems to get more and more intense overnight!

      Thank you for visiting my blog, yours is lovely!