Healthy Cauliflower Rice

Healthy Cauliflower Rice
Prep Time
10 min
Cook Time
15 min
4 servings

Cauliflower can shine in many forms. This recipe shows how simple it is to turn the florets into a healthy, low-carb meal or side dish–our version has only about 1/4 of the carbohydrates in rice. With the olive oil and browned onions, the cauliflower has enough flavor to satisfy by itself, and it can also be a base for stir fries, beans and rice or anything else you would eat with rice.



large head cauliflower, separated into 1-inch florets
Tbsp olive oil
medium onion, finely diced
Kosher salt
Tbsp fresh parsley leaves, finely chopped
Juice of ½ lemon



Makes about 4 (3/4 to 1 cup) servings

Step 1

Trim the cauliflower florets, cutting away as much stem as possible. In 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous.

Step 2

Heat the oil in a large skillet over medium-high heat. At the first wisp of smoke from the oil, add the onions, and stir to coat. Continue cooking, stirring frequently, until the onions are golden brown at the edges and have softened, about 8 minutes. Add the cauliflower, and stir to combine. Add 1 teaspoon salt, and continue to cook, stirring frequently, until the cauliflower has softened, 3 to 5 minutes. Remove from the heat.

Step 3

Spoon the cauliflower into a large serving bowl, garnish with the parsley, sprinkle with the lemon juice and season to taste with salt. Serve warm.

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