Learn how to make healthy cauliflower rice with peas in no time. This super easy side recipe is a great substitute for rice and the perfect way to sneak in more veggies into your diet. And I promise it tastes delicious too!
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I’ve been exploring recipes around cauliflower for years and I never ever get tired of new ways to cook this wonderful and super versatile vegetable. Forget all the sad boiled cauliflowers you’ve seen before and check these 5 ways fun and healthy ways to use up cauliflower and over 15 original cauliflower recipes on the site. You will be surprised by all the possibilities to re-discover cruciferous!
Among them all, cauliflower rice is a favorite that I make on repeat every so often. It’s super easy to prepare, gluten-free, low-carb, and will definitely help you rethink your meals in a whole new ways, adding more veggies to your menu on a regular basis. Cauliflower rice can replace rice in rice bowls, burritos, curries and stews, and can even serve as a base for a wonderful cauliflower crust pizza.
Equipment you need to make cauliflower rice
- A food processor, or alternatively a box grater. You will use it to create the “cauliflower rice” (also called “cauliflower couscous”).
- A sauté pan. Once you’ve created cauliflower rice, sauté for a few minutes in a pan.
What is cauliflower rice?
Cauliflower rice is not technically “rice” (or “couscous” as also called sometimes). It’s simply raw cauliflower that is pulsed in a food processor or grated until it resembles to a fine couscous or rice texture. It is then usually lightly cooked and sautéed in a pan with seasoning in order to take off the raw, and sometimes bitter, bite.
How to make cauliflower rice (with peas)?
Cauliflower rice is extremely easy to make, even with minimal equipment, and can be ready from start to finish within 15-20 minutes, depending on the seasoning.
- Cut the cauliflower into chunks (including the cores if you wish).
- Place into a food processor and pulse a few times until the cauliflower resembles the texture of rice. Be careful not to over-process or it will get mushy. In order to avoid this, it’s best to work in batches and pulse for just a few seconds at a time, grating the sides of the bowl in between to make the small cauliflower bites fall down at the bottom of the food processor.
- Press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel and squeeze to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy. Note: This step is optional but recommended.
- Sauté the cauliflower rice in a large skillet over medium heat with olive oil.
Method 1: plain cauliflower rice. Sauté 1 Tablespoon olive oil in a large skillet placed over medium heat, add the grated cauliflower, and sauté for 5-7 minutes, stirring regularly. Season with salt and pepper, and serve.
Method 2: cauliflower rice with peas. Sauté 1 Tablespoon olive oil in a large skillet placed over medium heat, add the grated cauliflower, scallions and green peas and sauté for 5-7 minutes, stirring regularly. Season with salt and pepper, lemon zest, and lightly drizzle a squeeze of lemon juice.
The other techniques to make cauliflower
What if I don’t have a food processor? You can grate the cauliflower with a box grater with the medium-sized holes (traditionally used for cheese).
Using the food processor with the grater attachment. My favorite way to make cauliflower consists in using the traditional grater blade attached to the food processor in order to blitz into “cauliflower rice”. Another method for those who like to have some texture in their cauliflower rice consists in using the grater attachment on the food processor to “rice” the cauliflower. This last method also insures that less moisture comes to the cauliflower rice so it never gets “mushy”.
Is cauliflower rice healthy?
Yes it is! Cauliflower belongs to the cruciferous family and offers an array of health benefits. It is a significant source of nutrients, vitamins (in particular vitamin C) and fiber. It also contains unique antioxidants, known for their anti-inflammatory properties and their role in fighting cancer and heart disease. This cauliflower rice provides all the above nutrients to which we can add omega 3 provided by the olive oil used when sautéed. As such, it makes a perfectly healthy veggie-based side dish.
How to store and freeze cauliflower rice?
It’s usually better to prepare and eat cauliflower rice right way after you cooked it so it’s nice and slightly crispy. Raw cauliflower rice tends to develop a strong and unpleasant smell when you keep it in the fridge for over a day or so. Best way to store raw cauliflower is to freeze it right away after pressing out the moisture into an airtight container or ziploc bag. Cooked cauliflower rice however will keep in the fridge for about 3 days.
What to serve with cauliflower rice?
- Vegan Chickpea Curry or any curry recipe you’d like (to replace rice)
- Vegetarian Beet Patties to make a wholesome meal.
- Thai Green Curry Vegan Meatballs. Cauliflower rice will replace white rice and make a perfect low-carb veggie meal.
- Chickpea-Stuffed Sweet Potatoes for an additional serving of veggies.
- Deluxe Shakshuka with Chickpeas for an additional serving of veggies.
- Roasted Delicata Squash. Simply replace the quinoa with cauliflower rice.
Other rice recipes you’ll love:
- Cilantro Lime Rice used for this Vegetarian Burrito Bowl Recipe
- Easy Ginger Turmeric Rice
Healthy Cauliflower Rice with Peas
- Prep Time: 5 mins
- Cook Time: 7 mins
- Total Time: 12 minutes
- Yield: 4 servings 1x
- Category: Savory
- Cuisine: Healthy
- Diet: Vegetarian
Learn how to make healthy cauliflower rice with peas in no time. This super easy side recipe is a great substitute for rice and the perfect way to sneak in more veggies into your diet.
Email me this recipe
We’ll send it straight to your inbox, along with weekly food inspiration!
Ingredients
- 1 large head cauliflower
- 1 Tablespoon olive oil
- 2 scallions, thinly sliced
- 1 cup (130g) green peas, frozen or fresh
- Zest of 1 lemon
- 1 Tablespoon lemon juice
- Salt and pepper, to taste
Instructions
- Wash and thoroughly dry cauliflower, then remove the leaves, and chop into large pieces.
- Place the cauliflower pieces in a food processor* and pulse a few times until it has a nice, sandy texture. Work in batches if necessary and don’t over process or it will get mushy.
- Optional (but recommended): Press any excess moisture from the rice by transferring the cauliflower rice to a large paper towel and squeeze to remove any remaining water. This ensures no excess moisture remains, which can make your dish soggy.
- Heat one Tablespoon olive oil in a large skillet placed over medium heat. Once hot, add the cauliflower rice, scallions and green peas, and sauté for 5-7 minutes, stirring often. Season with salt and pepper, add lemon zest and a squeeze of lemon juice. Stir, and enjoy!
Notes
* If you don’t have a food processor, you can grate the cauliflower with a box grater until it has a sandy texture.
Did you make this recipe?
Lastly, if you make this Healthy Cauliflower Rice with Peas, be sure to leave a comment and give this recipe a rating, letting me know how you liked it. And of course, don’t forget to tag me on Instagram! Thank you and enjoy!
