Cauliflower “Rice” with Parmesan and Parsley


Cauliflower “rice” is a great substitute for rice if you want to avoid carbs. Super quick and a very filling dish which can be made with various flavours to suit the rest of the meal. This recipe works well as an accompaniment to an Italian-style chicken or fish main course. Add some cilantro, tomato paste and jalapenos and you have a Mexican rice to go with your tacos or black beans mix. Toss it with some spring onions, ginger and lemongrass and it will complete an Asian stir fry dinner.

It is important to not overcook the cauliflower or it will turn into mush. The texture should be crunchy but not raw. There should be no moisture at all in the pan. Cook in an open broad base frying pan on high heat. Ideally, this should be made when you are ready to eat and avoid reheating to preserve the texture. You can also have this dish as a cold snack or salad.

What you need-

  • 1 cauliflower head, cut into florets

  • 1 garlic clove, minced

  • 1 tbsp butter or olive oil

  • Sea salt and freshly ground pepper

  • ½ tsp dried oregano

  • Chilli flakes (optional)

  • ½ cup parmesan, grated

  • ¼ cup fresh parsley, chopped

  • Few walnuts, chopped

Putting it all together-

  1. Rinse the florets and pat dry thoroughly. Pulse in a food processor or blender till you have the right texture similar to rice (as in the picture). Do not over blend.

  2. In a broad surface pan, heat the butter or olive oil. Add the garlic and oregano and sauté for a couple of minutes. If using chilli flakes, add now.

  3. Add the minced cauliflower, season well and toss gently. Cook on high heat with the pan open for about 3 mins, tossing around. Taste for seasoning and texture. It should be slightly crunchy but not raw.

  4. Take off heat and stir in the parmesan and fresh parsley. Garnish with some chopped walnuts.

  5. Serve immediately.

If you have some leftover cauliflower, use it in these dishes:

1. Modern Tandoori Gobhi

2. Paprika Roasted Cauliflower with Lemon Tahini

3. Cauliflower and Cheese Dip

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