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How to Make Cauliflower Rice, a quick and easy recipe for the microwave, great for a low carb meal. This recipe will show you how to make cauliflower rice or 'couscous'. I use the term couscous loosely as it obviously isn't really couscous, but when you make this cauliflower rice, the grains resemble couscous in size and texture.

How to Make Cauliflower Rice, quick and easy recipe for the microwave, great for a low carb meal

If you're trying to cut down on carbohydrates or want a change from regular rice, here's a great substitute!

Cauliflower, as you know, is full of vitamins and fiber, and when you make it this way, it opens up a whole new range of recipes for you to try.

For this recipe, I've used a standard microwave. However, you can also use a skillet and cook it through on the stovetop. That will require you to add some oil to the pan to stop it from sticking. So if you want oil-free as well, then the microwave is the best option.

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Cooking the cauliflower rice softens the grains a little. You can also serve this raw, without microwaving. For example, make up a salad and add some fresh herbs, tomatoes, and a sprinkle of Feta cheese!

Or for cooking, serve as you would a couscous, along with a dinner, or go Oriental and turn your cauliflower rice into ham and egg cauliflower fried rice as I have done.

Whichever way you decide to serve this, it will taste delicious. 

Prep time

10 Minutes

Cook Time

7 Minutes

Serves

2-4 

Ingredients

1 Cauliflower

Instructions

1. Prepare the cauliflower by removing the hardcore and stalks, leaving just the florets. 

Cauliflower Florets

2. Add the florets to a food processor fitted with the blade attachment. 

NOTE: Do not overfill the food processor. Make sure you fill no higher than 1/2 full sop the florets have room to move around. You might need to do this stage in a few batches depending on the size of your cauliflower

3. Use the pulse setting on the food processor and pulse a second at a time until the cauliflower resembles rice grains.

4. Transfer the cauliflower rice to a heatproof bowl and cover with plastic wrap. DO NOT ADD WATER as this will make it slushy.

5. Microwave for 7 minutes on high. Remove the cling film and using a fork, fluff it up and it's ready to serve.

How to Make Cauliflower Rice, quick and easy recipe for the microwave, great for a low carb meal

Recipe Card

How to Make Cauliflower Rice, quick and easy recipe for the microwave, great for a low carb meal

How to Make Cauliflower Rice

Yield: 4
Prep Time: 10 minutes
Cook Time: 7 minutes
Total Time: 17 minutes

How to Make Cauliflower Rice, quick and easy recipe for the microwave, great for a low carb meal

Ingredients

  • 1 Cauliflower

Instructions

    1. Prepare the cauliflower by removing the hardcore and stalks, leaving just the florets. 

    2. Add the florets to a food processor fitted with the blade attachment. 

    ***NOTE: Do not overfill the food processor. Make sure you fill no higher than 1/2 full sop the florets have room to move around. You might need to do this stage in a few batches depending on the size of your cauliflower

    3. Use the pulse setting on the food processor and pulse a second at a time until the cauliflower resembles rice grains.

    4. Transfer the cauliflower rice to a heatproof bowl and cover with plastic wrap. DO NOT ADD WATER as this will make it slushy.

    5. Microwave for 7 minutes on high. Remove the cling film and using a fork, fluff it up and it's ready to serve.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 33Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 0mgSodium: 22mgCarbohydrates: 6gFiber: 3gSugar: 3gProtein: 3g

Low Carb Recipes

Here's a selection of low carbohydrate healthy dishes you can make

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2 thoughts shared

  1. I wanted to see how to make cauliflower rice, but it only has a video and not a write up. The message says the video is not available so that won’t work. Please put a write up and not just videos.

    Thank you

    1. Hi Carol, Thank you for bringing this to my attention. I’ve written the recipe out so we don’t need to rely on the video! Hope you get to try the recipe soon. it’s delicious and very easy to make