Cauliflower Rice

Cauliflower Rice

If you’re trying to reduce your carbohydrate intake, perhaps to lose weight, then you’ll want some easy swaps to transition your way into your new way of eating. Cauliflower rice is low in carbohydrate and is incredibly easy to make, in less time than it takes to boil white rice. And best of all, cauliflower is a cruciferous vegetable. See my recipe for creamy cauliflower soup for a long list of the benefits of cruciferous vegetables!

Ingredients (makes 2-3 portions, depending on the size of the cauliflower)

1 cauliflower, broken into florets

1 small or 1/2 medium onion, finely chopped

1 tbsp coconut oil

1 tsp ground turmeric

Sea salt and freshly ground black pepper

A couple of whole cloves and a cinnamon stick (optional)


  1. Put the cauliflower florets in a food processor. Process until about the size of couscous. If you don’t have a food processor you can use a grater.
  2. In a saucepan, heat the coconut oil. Gently fry the onion, together with the turmeric and some black pepper, until the onion softens.
  3. Add the processed cauliflower and stir in until it is all coated with the turmeric.
  4. Add a couple of tablespoons of water, turn the heat to low, put a lid on the pan and allow to cook for 3-5 minutes, until the cauliflower rice is tender. Do not overcook or the nutrient content will decrease and it will go mushy.
  5. Season with a little sea salt if required and use in place of rice. In the picture, I’ve served it with lightly sauteed vegetables and a little poached organic chicken thigh.

You can add other spices while you are frying the onion – I sometimes add cloves and a cinnamon stick if I’m pairing the cauliflower rice with curry.