Garlic Herb Cauliflower Rice
23 min
|
easy
|
clean eating,
gluten-free,
lactose-free,
low-fat,
Mediterranean diet,
paleo-friendly,
vegan,
vegetarian
Recipe by Eunice
Introduction
Garlic herb cauliflower rice that is fluffy, savory, and done in 15 minutes, so it can slide next to grilled steak, chicken, or fish without stealing the show.
Perfect for weeknights and meal prep, this clean eating, low carb, keto, gluten free side brings real flavor with plenty of garlic, parsley, paprika, and a squeeze of lemon.
Ingredients (4 servings)
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Ingredients
- 1 medium cauliflower cauliflower 1 ct medium
- 1½ Tbsp olive oil olive oil
- 4 cloves garlic, minced garlic 0.36 head (for garlic clove)
- 1 tsp sea salt sea salt 0.21 oz
- ¼ tsp black pepper black peppercorns (for black pepper)
- ¼ tsp paprika sweet paprika 0.02 oz
- 2 Tbsp fresh parsley, chopped (plus extra for garnish) fresh parsley 0.27 oz
- 1 tsp fresh lemon juice (optional for brightness) lemon 0.11 ct (for fresh lemon juice)
How to Make Garlic Herb Cauliflower Rice
-
Break down the cauliflower
Remove leaves and core, then cut the cauliflower into medium florets so they rice evenly.
Rinse and dry well to avoid soggy results.
-
Rice it right
Pulse the florets in a food processor in small batches until they look like rice, stopping before it turns to paste.
No processor, no problem, just grate on the large holes of a box grater.
-
Optional moisture control
For extra fluffy grains, microwave the riced cauliflower for 2 minutes, then squeeze in a clean towel to remove excess moisture.
If skipping this step, plan to cook an extra minute to drive off steam.
-
Heat the pan
Set a large wide skillet over medium high heat and add 1 tablespoon olive oil until shimmering.
A crowded pan traps steam, so use the biggest skillet you own.
-
Sauté the cauliflower rice
Add the riced cauliflower and spread it in an even layer so it sears instead of steams.
Let it cook undisturbed for 2 minutes, then toss and cook 4 to 6 minutes until tender with a little bite.
-
Bloom the garlic and spices
Push the rice to one side, add the remaining 1/2 tablespoon olive oil, then the minced garlic and paprika to the bare spot.
Stir just until fragrant, about 30 to 45 seconds, then fold into the rice.
-
Season and finish
Season with sea salt and black pepper, then stir in the chopped parsley and lemon juice off the heat.
Taste and adjust salt, pepper, and lemon until it snaps with flavor, then garnish with extra parsley.
Substitutions
- Olive oil -> Avocado oil
- Avocado oil handles higher heat without smoking, giving you drier, fluffier grains and a neutral flavor that lets the garlic shine.
- Paprika -> Aleppo pepper
- Aleppo pepper adds gentle heat and a fruity depth that plays beautifully with lemon while keeping the color warm and inviting.
- Fresh parsley -> Cilantro plus a pinch of lime zest
- Cilantro brings a fresh, herbal snap and the lime zest wakes up the citrusy notes for a brighter, Latin-leaning finish.
Tips
- Size matters when ricing
- Aim for couscous to small rice size so it cooks evenly and does not turn mushy or stay raw in spots.
- Use a wide, hot pan
- Surface area is your best friend, because a wide skillet lets steam escape and builds a little char for savory flavor.
- Add garlic late
- Garlic burns fast, so bloom it in a bit of oil at the end and fold it in to keep it sweet and nutty, not bitter.
- Season in layers
- Salt lightly while cooking and finish to taste so the lemon and parsley pop without the dish tipping salty.
- Finish off the heat
- Toss in parsley and lemon once the pan is off to keep the herbs vibrant and the citrus bright instead of cooked and dull.
- Store smart
- Cool quickly and store in glass containers to keep flavors clean, then reheat in a hot skillet to restore fluff instead of microwaving to sog.
Nutrition Facts *
| Energy | 85 | kcal |
|---|---|---|
| Protein | 3 | g |
| Total Fat | 6 | g |
| Carbohydrates | 8 | g |
| Dietary Fiber | 3 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- Why did my cauliflower rice turn soggy?
- The pan was too small or not hot enough, which traps steam, so use a wide skillet and cook in batches or squeeze out moisture first.
- How do I avoid a raw cauliflower smell?
- Cook over medium high heat until the cauliflower just turns tender and nutty, and bloom the garlic and paprika to add warm savory aroma.
- Can I use frozen riced cauliflower?
- Yes, cook it straight from frozen in a hot dry pan for a minute to drive off water, then add oil and proceed so it stays fluffy.
- Can I make it ahead?
- Rice the cauliflower up to two days ahead and store it dry, then cook to order so texture stays perky at mealtime.
- How do I keep the garlic from burning?
- Create a hot spot with a little fresh oil, add the garlic for under a minute, and immediately toss it into the rice to dilute the heat.
Serving Suggestions
A killer base for garlicky shrimp, seared salmon, or a runny egg, this rice loves company and holds its own with big flavors.
For crunch and swagger, toss in toasted almonds or pistachios and finish with a drizzle of good olive oil or a squeeze more lemon right at the table.
More pairings:
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