March 03, 2015

 

While whole grains are a beneficial part of any healthy lifestyle, some days you need to pack a little more veg into your diet. And while I love whipping up a hearty rice bowl, this fun twist is not only a delicious substitute, but also it serves as the foundation for many delicious cauliflower-based recipes.

With a quick and easy technique that yields a light and fluffy texture, you will love throwing this “rice” into homemade sushi, stir-fry dishes, or serving on the side. Just like rice, you can dress it up, or keep it plain and simple. Here, I’ve made a coconut curry version packed with bold flavors and nutritious ingredients. We'll get to that later, but first let's start with the basic recipe.

Cauliflower “Rice” Recipe:

  • 1 cauliflower head, leaves removed
  • 1-2 tablespoons extra-virgin olive oil
  • salt and pepper to taste
Step 1: Remove the leaves, core, and cut the cauliflower into florets. Place the florets in the food processor, and pulse for 10 to 15 seconds, or until the cauliflower looks like the picture below. Remove any larger pieces that don’t get chopped properly. Empty the grated cauliflower from the blow, and return the remaining large florets to the food processor. Pulse for a few seconds, or until the remaining cauliflower is properly chopped.

Step 2: Heat a large skillet over medium-high heat. Add olive oil to pan, and swirl to coat. Add the cauliflower, and cook for 5 to 7 minutes, or until cauliflower is cooked to desired texture. Stir frequently. Once the cauliflower is cooked, add desired salt and pepper, and serve.

Coconut Curry Cauliflower “Rice” with Almonds Recipe:

  • 1-2 tablespoons extra-virgin olive oil
  • 1 cauliflower head, leaves removed
  • ½ medium sweet onion, diced
  • 2 garlic cloves, minced
  • 1 cup organic light coconut milk
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon lime juice
  • 1 tablespoon lime zest
  • 3 tablespoons curry powder
  • ½ teaspoon kosher salt
  • pepper to taste
  • 14 almonds

Directions: Prep "rice" as instructed above. Heat large skillet over medium-high heat. Add oil to pain, and swirl to coat. Sauté onion and garlic for 2 minutes, or until aromatic. Add the cauliflower to the skillet. Cook the cauliflower for about 5 minutes, or until cauliflower is cooked to desired texture. Add the coconut milk, curry powder, ginger, lime juice, zest, salt, and pepper. Cook until the coconut milk has absorbed, about 3 to 5 minutes. Throw in roasted almonds or cashews for a nutty crunch.

Makes: 8 ServingsCALORIES 94; FAT 6.5g (sat 1.8g, mono 3.25g, poly 0.7g); PROTEIN 2.4g; CARB 8.6g; FIBER 3g; CHOL 0mg; IRON 1.1mg; SODIUM 154mg; CALC 38mg

See More: Healthy Vegetarian Curry Recipes

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