Cauliflower rice

Ingredients

• 300 gcauliflower
• 2garlic cloves
• 1onion
• 20 mlsoy sauce
• 2carrots
• to tastesalt
• to tasteground black pepper

Instructions

1. 1

   Prepare the cauliflower

   Wash the cauliflower and remove its leaves and the tougher central stem. Break it into small florets, then pulse in a food processor for a few seconds until it resembles rice-sized crumbs; if you do not have a processor, grate it by hand. You can eat it raw in a salad or cook it as described here.

2. 2

   Chop the vegetables

   Peel and finely chop the garlic, onion and carrots, or cut them into strips if you prefer.

3. 3

   Cook the vegetables

   Heat a large frying pan or wok with oil and add the chopped vegetables. Season with salt and black pepper, pour in the soy sauce and stir-fry over medium-high heat for 10 minutes, stirring often so they do not burn.

4. 4

   Add the cauliflower

   Once the vegetables are golden, add the cauliflower rice and stir-fry for a few minutes, just until tender but not too soft. Aim to leave it slightly crisp.

5. 5

   Serve warm

   Serve the cauliflower rice hot as a light main or as a side with meat, fish, tofu or tempeh.

What is cauliflower rice?

Cauliflower rice is cauliflower chopped or grated into small pieces that resemble rice. It is a rice-style preparation rather than a traditional Spanish rice dish.

This version combines it with familiar sautéed vegetables and soy sauce for a savoury, colourful result. The cauliflower is added near the end so it stays pleasantly firm.

Nutrition and macros by portion

The nutrition label shows one serving as written: 267 calories, 11g protein, 23g carbs, 1g fat.

The provided nutrition per serving is 267 kcal, with 23.3 g of carbohydrate, 10.6 g of protein and 1 g of fat. Most of the carbohydrates come from the cauliflower, carrot and onion, while the vegetables and soy sauce contribute some protein; the method also calls for oil, though no amount is listed. For a more filling plate, serve it with tofu, tempeh, fish or another protein-rich accompaniment.

Making rice-sized pieces

Food processor: pulse the florets briefly and check the texture often; long processing can turn them into a paste.

By hand: a grater works well if you do not have a processor. Keeping the pieces fairly even helps them cook at a similar rate.

Building the flavour

Vegetable base: garlic, onion and carrot go into the pan first, giving them time to soften and turn golden before the cauliflower is added.

Seasoning: soy sauce brings savoury depth, while salt and pepper let you adjust the taste. The method calls for oil, but the ingredient list does not specify an amount.

Getting the texture right

The key cue is tenderness with a little bite: the cauliflower should not become soft or wet. Stir-fry it for only a few minutes after adding it to the cooked vegetables.

Stir the vegetables regularly during their 10-minute cooking time to help them brown without catching on the pan.

When to serve it

Serve it hot as a light main, or use it alongside meat or fish. Tofu or tempeh makes a plant-based pairing.

Because the cauliflower is added at the end, have it grated and ready before the vegetables finish cooking.

Recipe notes & tips

• Pulse the cauliflower in short bursts so it stays crumbly rather than becoming a purée.
• Cut the onion, garlic and carrots into similarly small pieces for more even cooking.
• Stir the vegetable mixture frequently during its 10 minutes in the pan.
• Taste before adding extra salt, as soy sauce is already savoury.
• Add the cauliflower only once the vegetables are golden, then cook it briefly.

Variations

• Add ginger: finely grate a little into the vegetables for extra warmth.
• Use tamari: swap it for the soy sauce if you prefer that flavour.
• Add spring onions: scatter sliced spring onions over the dish just before serving.
• Bring the heat: add chilli flakes to the pan with the other seasonings.
• Make it a fuller meal: stir through cooked tofu or tempeh before serving.

Common mistakes to avoid

• Over-processing the cauliflower: pulse briefly and stop when it looks like small rice-sized crumbs.
• Adding cauliflower too early: wait until the other vegetables are golden so it does not overcook.
• Leaving the vegetables unstirred: stir often during the 10-minute sauté to prevent them burning.
• Cooking until very soft: take the cauliflower off the heat while it still has a slight crunch.
• Oversalting: taste after adding the soy sauce before seasoning further.

How to store

Cool leftovers promptly and keep them in a covered container in the fridge for up to 3 days. Reheat in a frying pan until piping hot, stirring gently; the cauliflower may soften a little after storage.

Frequently asked questions