Cauliflower rice is a fabulous way to eat this winter brassica. It’s bursting with vitamins and anti-cancer phytochemicals. The flavours of Italy make this a fabulous seasonal alternative to courgetti. If you have a food processor this can be prepared and cooked in under 10 minutes, so it makes a great addition or alternative to rice, pasta or cous cous.
I used a fairly large cauliflower, about 700g once trimmed and this gave a really satisfying portion.
cauliflower rice - Italian-style
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| Prep Time5minutes |
| Cook Time5 minutes |
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- 1 whole cauliflower trimmed of leaves and hard core
- 1 tbsp olive oil
- 1 tbsp tomato puree
- 1/2 tsp dried oregano
- 1 clove garlic crushed
- 10 g fresh parsley chopped
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Ingredients
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- Chop the cauliflower into slices and pulse half at a time in a food processor until it forms tiny 'grains'. (These are actually the little flowers, which is why it's so packed full of goodness).
If you don't have a food processor, you can grate the cauliflower on the coarsest grater side. I have done both, the food processor is just a bit quicker.
- Mix the olive oil, tomato puree, oregano and crushed garlic in a large, microwave-proof bowl. Add in the cauliflower and then mix thoroughly until every 'grain' is evenly covered.
- Cover the bowl with cling film and cook on 'high' for 4 minutes, stirring well at the half-way point.
- If you don't want to microwave it, you can gently steam in a table spoon of water in a covered saucepan for 5 minutes, or roast in a hot oven for 12 minutes, stirring halfway through.
- Stir through the parsley and serve.
You can process the cauliflower into the 'grains' in advance, and keep in the fridge for up to 3 days or in the freezer for up to two months - cook directly from frozen and increase cooking times by a minute or two.
Calories from Fat 36
6%
5%
2%
16%
3%
20%
8%
4%
143%
5%
7%