Cauliflower Rice In a Jiffy

Per 100g Serving
25 Calories

1 Batch

Total Cooking Time

Cauliflower is an amazingly versatile vegetable that can be used in many different ways and in many different recipes. Cauliflower is filling and yet very low in calories and jam packed with nutrients.  Check out the chart below to understand better the nutritional value of a 100g serving of uncooked cauliflower.

  • Calories: 25
  • Fiber: 3 grams
  • Vitamin C: 77% of the RDI
  • Vitamin K: 20% of the RDI
  • Vitamin B6: 11% of the RDI
  • Folate: 14% of the RDI
  • Pantothenic acid: 7% of the RDI
  • Potassium: 9% of the RDI
  • Manganese: 8% of the RDI
  • Magnesium: 4% of the RDI
  • Phosphorus: 4% of the RDI

Healthier Meals

We also said that cauliflower is versatile and can act as a replacement to other ingredients to make any meal healthier and great for weight loss.  Some ways cauliflower can be used is to make cauliflower rice such as in this recipe, cauliflower hummus by replacing chickpeas with cauliflower, cauliflower mash by replacing mashed potatoes with mashed cauliflower and cauliflower tortillas that can be made by combining cauliflower with eggs.


  • 1 Large Cauliflower
  • Salt and Pepper
  • 1 Tbsp Olive Oil
  • Fresh Parsley

Cooking Instructions

  1. Wash the cauliflower well and remove leaves.
  2. Chop the cauliflower into smaller pieces.
  3. Place chopped cauliflower in food processor and pulse using normal blade attachment to form small chunks. Alternatively you can use the grating attachment in your food processor or hand held box grater to grate the cauliflower.
  4. heat some olive oil in a pan and add the chopped or grated cauliflower.
  5. Cook the cauliflower rice on low heat for 3-5min stirring constantly.
  6. After 3-5min switch of heat. Cover with lid and leave to steam for another 3-5min.
  7. Season with salt and pepper, garnish with parsley and serve.

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