So, what really is cauliflower rice? It is riced cauliflower made by taking the cruciferous vegetable and putting it in a food processor to grind it up into grain-looking pieces. Although its appearance and texture closely match that of real rice, the nutritional elements differ somewhat. It can be used in a wide variety of recipes in the same way as rice would be used.

In terms of calories, cauliflower rice has only 20 calories per cup, whereas white rice has 210 calories, and contains 4g of carbs per cup, while white rice contains 46g of carbs per cup. Therefore, cauliflower rice is a much lower-calorie option compared to white rice. You can see why so many people are choosing it as a rice substitute.

Cauliflower has approximately 19 times more calcium than white rice when comparing these two servings. While one cup of white rice contains only 1mg of calcium, one cup of cauliflower rice contains 19mg. Additionally, it has significantly higher levels of potassium compared to white rice. Specifically, one cup of cauliflower rice contains around 164 mg of potassium compared to 57 mg present in one cup of rice.

Cauliflower is also an excellent source of dietary fibre, which helps regulate your digestive tract and bowel movements.

In summary, compared to white rice, cauliflower is a low-calorie veggie packed with numerous micronutrients such as vitamins C, K B6, folate, manganese, magnesium and phosphorus, making it a real nutritional powerhouse.

Let's see how to prepare cauliflower rice in just a few steps.

Preparing the cauliflower

When selecting your cauliflower ensure that the florets are tightly packed together, firm, and with no greyish tinge to the florets. Once you have chosen your cauliflower it’s important to thoroughly wash and dry it. Then, remove all the green leaves until you are left with the white florets. Don’t throw these green outer leaves out as they could be used for other recipes, such as finely sliced and added to stir fries or soups. Proceed to cut the cauliflower into chucks. Transfer to a clean tea towel or paper towel and press to remove any excess moisture, which can make your rice soggy.

How to make cauliflower rice with Kenwood's Food Processor

Cauliflower rice can be made easily with a Kenwood Food Processor such as the MultiPro Excel FPM910 10-in-1 Food Processor which is powerful enough to tackle anything. Another great option would be to use the Food Processor Attachment of our stand mixers, which includes an easy to clean, shatterproof and dishwasher safe Tritan™ bowl, plus a knife blade and a variety of discs perfect for grating cauliflower.

Place the florets into the food processor and blitz until the cauliflower resembles the texture of rice. If the food processor has the Express Serve, then the cauliflower rice can be made straight into the bowl and there is no need to work in batches. If the food processor has the Express Serve, then the cauliflower rice can be made straight into the bowl and there is no need to work in batches. Be careful not to over-process or it’ll get mushy. Once you have blitzed the cauliflower empty it out into a bowl and proceed to cook.

While using a food processor is the fastest route, there are other methods that can be used. You can achieve the fine rice like granules with a cheese grater, for instance. Cauliflower easily breaks apart as you grate resulting in a fine texture. Another option would be to finely chop with a knife, although this will be a more laborious task.

Cooking cauliflower rice is very simple! Simply sauté in a large skillet or frying pan over medium heat in 1 Tbsp oil, this could be anything you have to hand such as coconut oil or olive oil. Use a lid to cover so the cauliflower steams and becomes more tender, this will create the perfect texture. Cook for a total of 6-8 minutes, stirring occasionally, then season as desired.

Here are some tasty ideas to try:

• Spiced cauliflower rice: this recipe is made easily with the Cooking Chef XL Stand Mixer as the entire cooking process can be done with it. Add oil, mustard, cumin seeds to the bowl and heat, proceed to add the cauliflower rice, ginger, garlic, turmeric, salt, pepper and green chili. Garnish with coriander and cashews. A very tasty and healthy alternative to white rice.
• Spiced cauliflower rice salad: this is a great dish to serve alongside barbecued meats in the summer. Heat coconut oil in a large pan over medium heat. Add onions and garlic, stirring often. Once onions are golden, add turmeric, garam masala and cinnamon. Cook for 2 minutes or until fragrant. Add the cauliflower rice to the pan. Pour over the lemon juice and olive oil. Season to taste with salt and pepper. Stir to combine and place in serving dish. Place almonds and coriander into the processing bowl of your food processor attachment and pulse until roughly chopped. Remove the knife blade and insert the slicing disc. Cut an apple in half, then place down the chute and cut into fine slices. Top the cauliflower with cranberries, almonds, coriander and apples. Delicious!

There is no doubt that if you are looking for a low-calorie, tasty alternative to rice then cauliflower is a great option. Now you know how to make it, why not give it a go?