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Easy Cauliflower Rice

Easy Cauliflower Rice

Serves: 4

Category: Main Dishes - Vegan
Author: Kara Reeder

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Rated by: 8 members

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Cauliflower rice is trending. Make it in minutes with this super simple recipe.

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1 head cauliflower, cut into large pieces
1 teaspoon Bragg Liquid Aminos or low sodium soy sauce, if desired
1 cup cooked wild rice, optional


Pulse the cauliflower in a food processor until it is broken down into rice-sized granules.
Place in a microwave-safe dish with 1 tablespoon of water. Cover with plastic wrap, leaving one corner open to vent. Cook for 4-5 minutes. Stir in Bragg Liquid Aminos and if desired, cooked wild rice.

Calories 37; Protein 3 g; Carbohydrates 7 g; Sugars 3 g; Total Fat 0.4 g; Saturated Fat 0.1 g; Cholesterol 0 mg; Sodium 99 mg; Fiber 2.9 g; Beta-Carotene 0 ug; Vitamin C 71 mg; Calcium 33 mg; Iron 0.6 mg; Folate 84 ug; Magnesium 22 mg; Potassium 440 mg; Zinc 0.4 mg; Selenium 0.9 ug

Comments (9):



09/25/2011 08:33 PM

Rated this recipe:

Good idea about using the food processor on the Cauliflower. Better than steaming firs.


04/17/2017 06:56 PM

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i do not use a microwave so how long in an oven


04/17/2017 08:51 PM

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it;s my understanding that use of the microwave is not recommended as essential nutrients are destroyed as well as harmful chemicals released during the heating process

kmwilber replies:

04/17/2017 09:45 PM

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A bit of myth busting needed.  No, microwaves don't destroy essential nutrients.  Heating can do that, no matter what method you use to heat the food.  On the other hand, heat can also break down cell walls and make nutrients more bioavailable.  Depends on how hot, how long, and what food you are cooking.  No, harmful chemicals are not released by microwave cooking.  Any chemicals released by cooking (harmful or otherwise) will be released by any method of cooking.  Now, there is some concern about microwaving with plastic although there are brands of plastic that claim to be microwave safe.  I stick to glass containers and covers, just in case.


04/17/2017 09:14 PM

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I use the cauliflower rice instead of rice in an asian steamed rice that is awesome!! Cauliflower, green onions, sprouts, braggs, ginger and spices.  Stir steam in a little water. My local supermarket is even the selling fresh cauliflower already riced! yum


This comment was last edited on 04/17/2017 09:14 PM

Imacoach replies:

04/17/2017 09:20 PM

Rated this recipe:

I am so disappointed that Dr. Fuhrman is now recommending the use of a microwave. I would like to hear an explanation that justifies this insanity!



Robert S.

04/17/2017 09:44 PM

Rated this recipe: (no rating)

Thank you Kara, what a great suggestion to combine with wild rice. Ever since I followed a recipe for baking acorn squash with a cup of brown sugar and a 1/2 lb of butter I resolved never to follow a recipe again. I like reading them though. As to microwaving, Michael Greger, on, says it's actually better than steaming, or so I think. If someone has info that shows that microwaving plastic wrap is fine, kindly step forward, or I'll keep heeding the Danish scientist's warnings that plastics cause micropenis. Finally, the food processor. I'd rather attack the cauliflower by hand then wurm the remains out of my vitamix. Are there any easy to empty food processors?


04/19/2017 06:02 PM

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Cuisinart food processor.. very easy to empty! Hate emptying the vitamix??(Especially of hummus)also, the local dollar store sells vented covers for the microwave which are washable. (I think plastic/ Saran Wrap smells funny after warming)


04/20/2017 01:46 PM

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Microwave!! So disappointed I like the recipe above with green onions sprouts ginger and Braggs.  When did a healing doc like you bring a microwave into practice like for the lazy unhealthy society. 


04/22/2017 05:35 PM

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This is on my Quick & Easy short list.  So much easier than steaming.


01/16/2018 07:39 PM

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I can't even believe how much this does NOT taste like cauliflower!!!! I don't think I will ever eat white rice again! Thank you!!