Cauliflower Rice

Cauliflower Rice

  • Serves: 4
  • Prep Time: 00:10
  • Cooking Time: 00:10

Not quite rice, but a very good substitute and so much healthier. Add different herbs and spices to suit your taste buds. Serve with your Asian and Indian recipes.


* Please click on the green icon next to the ingredients listed below for extra details and helpful information.

  • 1 lge cauliflower, chopped into small evenly sized pieces
  • 1 1/2 Tbsp ghee
  • 1 small or 1/2 lge onion(s), diced
  • 1 tsp garlic, minced
  • pink Himalayan salt, and pepper to taste


Add cauliflower pieces in batches to a food processor and process until the cauliflower looks like rice (this will only take a few seconds). Watch you don't puree it, if a few pieces on top haven't totally broken down, remove and finely hand chop.

Heat a large frying pan on medium heat. Add 1/2 tablespoon of ghee and cook onion and garlic for 2 - 3 minutes or until onion is transparent but not brown.

Add remaining tablespoon of ghee. Transfer cauliflower to the frying pan, add salt and pepper to taste.

Using a spatula, flip cauliflower over several times as it cooks and dries out, approximately for 5 - 6 minutes.

Use in place of normal rice and season to your liking.


Cauliflower is one of the cruciferous vegetables that should be eaten on a regular basis, as it has huge health benefits. One cup of cooked cauliflower provides you with 73% of your DRI of vitamin C, it's also a good source of vitamin K. You will find several dozen studies linking cauliflower to cancer prevention.


Ghee is a lactose-free ancient superfood. It is made by slow cooking and clarifying butter to remove the milk solids and lactose, it's pure butter fat. You can get the flavour of butter in your cooking without the dairy (please don't consume if you have an allergy to ghee). My favourite brands are Organic Valley Purity Farms or Puresoul grass-fed. It is also very easy to make yourself. Ghee has a high smoke point 485F/250C.


In my recipes when listing onion I am referring to a brown (also called yellow) onion. Onions are members of the allium plant family which also includes garlic, leeks, spring onions and shallots. Onions are valued more for the flavour they impart in cooking than for their nutritional content. Onions are know for their antibacterial effect helping to prevent superficial infections and their sulfur compounds may block carcinogens.


Garlic is a close relative to the onion and has been used throughout history for both medicinal and culinary purposes. In most of my recipes I use minced garlic as I find it distributes better throughout the dish. When in a hurry I use organic minced garlic which I purchase in glass jars and store in the fridge. When garlic powder is needed for a particular recipe, I use 'Simply Organic' brand. Why is garlic so good for us? It is an immune booster, antibiotic, good for the heart, cancer fighter and it's also knew as a weight loss aid (appetite suppressant).

pink Himalayan salt

Raw pink Himalayan salt crystals is unlike common table salt which can be a highly refined industrial byproduct, otherwise know as sodium chloride. Himalayan salt is completely pure and may naturally balance the body's alkaline/acidity and regulate water content. In addition Himalayan salt helps in the absorption of nutrients from food and contains many trace minerals for healthy cell structure. I purchase fine pink Himalayan crystal salt so I can use it in my shaker and for cooking.