If you are looking for a healthy, light and vegetable-rich side dish, this herbed cauliflower rice pilaf is a fast, easy and delicious alternative to using grains.
Make this herbed cauliflower rice pilaf rice recipe whenever you want to lighten up a dish with fresh Mediterranean flavors. This recipe would be excellent with a lemon/garlic chicken or Greek meatballs.
Ingredients in Herbed Cauliflower Rice
- Fresh cauliflower – Cruciferous vegetables like cauliflower contain a compound called sulforaphane, which has been shown to reduce high estrogen levels and support estrogen detox in the liver. You can find “riced cauliflower” today in the “pre-cut” aisle of the produce section. You can use a food processor to make your own cauliflower rice (see below). You could also use frozen cauliflower in a pinch but the rice will be slightly soggier.
- Fresh herbs – do not substitute dried herbs for fresh herbs in this dish. The combination of parsley, mint and dill is what gives this dish some punch.
- Garlic – Mince the garlic 15 minutes before you make the dish to allow the health-promoting compound ‘allicin’ to activate.
- Lemon juice / lemon zest – Lends some brightness to the rice.
- Toasted almonds – Not only are almonds a great source of skin-healthy vitamin E but they give a nice crunch to the salad.
- Olive oil – A touch of healthy fat.
Cooking Tips for Cauliflower Rice Pilaf
Making Cauliflower Rice
If you are working with a full head of cauliflower, cut the head into small chunks and discard the hard core. Work in 2-3 batches. Pulse the chunks in a food processor with an S-blade until they are broken into rice-like pieces. Set aside. Be careful not to over process or the rice will turn into liquid.
Water will be released from the rice. Wrap the rice in paper towels and squeeze some of the water.
How to Store and Reheat
- Storage – Keep in an air-tight glass container for up to 4 days. Do not freeze.
- Reheat – Reheat in a pan on the stovetop. Heat a non-stick pan. Spray a small amount of olive or avocado oil on the pan. Heat, stirring frequently until warm (about 3 minutes).
Frequently Asked Questions
Yes, you can also use a box grater (but it will be messier!).
You can freeze cauliflower rice but I would recommend freezing the rice UNCOOKED when possible. This dish tastes best when made fresh.
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PrintHerbed Cauliflower Rice Pilaf
If you are looking for a healthy, light and vegetable-rich side dish, this herbed cauliflower rice pilaf is fast and easy a delicious alternative to using grains.
Ingredients
- 1/2 cup sliced almonds
- 1 large cauliflower or 16 oz-bag of cauliflower rice
- 2 teaspoons extra virgin olive oil
- 3 garlic cloves, minced
- 1/2 cup chopped flat-leaf parsley (Italian parsley)
- 1/3 cup chopped mint
- 1/3 cup chopped dill
- 1 tablespoon lemon juice
- zest of 1 lemon
- 1/4 teaspoon fine sea salt (more to taste)
Instructions
- Chop the garlic and herbs.
- If needed, prepare the cauliflower rice (see notes).
- Toast the almonds in a large skillet over medium heat, stirring frequently (so they don’t burn). Once they turn fragrant and start to turn golden (about 4 minutes), remove from pan to a plate to cool.
- Return the skillet to the heat. Heat 2 teaspoons of olive oil. Add minced garlic and stir for one minute.
- Add the cauliflower rice and salt. Stir to combine. Cook, stirring every minute until the cauliflower rice is hot and cooked through (about 6 minutes).
- Remove the cauliflower rice from the pan. Add the lemon juice, lemon zest, toasted almonds, chopped parsley, mint and dill. Stir to combine.
Notes
If you are working with a full head of cauliflower, cut the head into small chunks and discard the hard core. Work in 2-3 batches. Pulse the chunks in a food processor with an S-blade until they are broken into rice-like pieces. Set aside. Be careful not to over process or the rice will turn into liquid. Water will be released from the rice. Wrap the rice in paper towels and squeeze some of the water.