Super Delicious Cauliflower Rice

Cauliflower Rice recipeNutrition expert, Catherine Jeans is currently developing even more healthy and delicious veggie meals in the run up to her latest ‘How to be a Healthy Vegetarian or Vegan‘ Workshop. Give this Cauliflower Rice recipe a try.

As you might imagine, she’s been doing a fair amount of recipe testing and has stumbled on her best recipe for Cauliflower Rice yet!

“I’ll be honest; cauliflower and I have never had the best relationship.  I was a vegetarian for about 15 years, from the age of 11 to my mid 20s, and I think those were the days when the only veggie option on a menu when we ate out was cauliflower cheese. And it often came out really soggy and full of very strong cheese, which I’ve since learnt doesn’t actually suit my digestive system!” says Catherine.

“My kids and my husband are also not big fans of cauliflower, but it’s such a great superfood; it’s also really cheap and I know loads of people love it.  So I’ve ploughed on… experimented, tested, tasted, and finally this recipe seems to be a winner, at least with me and my hubbie!”

Cauliflower rice, is a great way to substitute rice if you’re looking for a nutritious grain-free or low carb meal.  Even if you’re not on a low carb diet, it makes a brilliant salad and you can add things like sweet potato wedges or roasted butternut squash for extra carbs.

You can buy cauliflower and broccoli rice in most supermarkets now, but it tastes SO much better when created at home as it’s much fresher, and richer in Vitamin C and all those amazing phytochemicals which makes cauliflower an all round superfood.

To make cauliflower rice, just take out the big stalk, break up the florets, put them in your food processor and pulse to make grains.

How to make cauliflower rice

Don’t put it in a nutri bullet or similar, or it will turn it into smoothie!  You want an s-blade food processor or similar.  In this recipe Catherine uses cauliflower rice raw, but it’s also really delicious if you add some seasoning, turmeric, cumin, garlic and onion powder, and then spread onto a baking sheet and bake in a low oven for about 20 to 30 minutes.

 Let us know what you think!

Cauliflower Rice Recipe


  • 1 head of cauliflower, big stalk removed
  • 4 tablespoons of extra virgin olive oil
  • 1 handful of freshly chopped mint leaves
  • 1 handful of freshly chopped coriander leaves
  • Zest and juice of 1 lemon
  • Zest and juice of 1 orange, plus extra orange segments
  • 2 tablespoons of pine nuts
  • Salt and pepper.


Talk the stalk out of the cauliflower and keep for soups.  Put the florets into a food processor and pulse until you get a rice like grain.  

Tip the cauli rice into a bowl, and season well with salt and pepper. Stir in the olive oil, mint, coriander, zest and juice of 1 lemon and 1 orange.

Check your seasoning – add extra if needed.

Put a dry saucepan onto the heat – add the pine nuts and gently toast, making sure they don’t burn. 

Peel and slice another orange.  Place around  the salad, and sprinkle with the toasted pine nuts. 

Serve with your favourite protein accompaniment – chicken, fish, beans… whatever you wish!

Like this? You’ll love the delicious recipes Catherine cooks up in her live workshop: How to be a Healthy Vegetarian or Vegan

After getting several requests, she’s also added a delicious new vegetarian meal planner to her 30 Day Sugar Detox online program.

To find out more about Catherine visit The Family Nutrition Expert.