Ingredients

1 Medium Cauliflower Head
1 tbsp Olive Oil
1/2 tsp Turmeric Powder
1/2 tsp Cumin Powder
1/4 tsp Chilli Powder
Salt and Pepper to taste

Method

Step 1: Prep the Cauliflower

First, wash the cauliflower head and pat it dry. Remove the leaves and core, then grate it using a box grater or pulse it in a food processor until it resembles rice grains.

If you’re going to use a food processor, blitz it slowly. You do not want to end up with a cauliflower puree!

Cauliflower florets in the bowl of a food processor on a marble background

Cauliflower florets being blitzed in a food processor

Step 2: Season

In a microwave-safe bowl, combine the cauliflower rice with olive oil, turmeric, cumin, chilli powder, salt, and pepper. Mix well to ensure the cauliflower rice is evenly coated with the oil and spices.

Blitzed cauliflower in a white bowl on a marble background with the cauliflower covered in various spices

Step 3: Cook

Cover the bowl with a microwave-safe lid or plate. Microwave on high for about 3-5 minutes. The exact time might vary depending on the microwave and the desired texture of the cauliflower rice. Stir halfway through to ensure even cooking.

Raw processed cauliflower being covered in a bowl with cling film

This is based on a 900w microwave. If you have a lower-wattage microwave, check it after 5 minutes. If you have a higher-wattage microwave, begin to check it after 3 minutes.

Step 4: Serve

Carefully remove the bowl from the microwave. Give the cauliflower rice a good stir to fluff it up and check the seasoning, adjusting if necessary. Let it stand for a minute before serving.

Tweaks

Give it Freshness Add fresh chopped herbs like coriander or parsley after cooking for some freshness. You could also stir through some diced tomatoes and cucumber.
Dress It Once cooked, stir through a simple dressing of olive oil, lemon juice, lemon zest and black pepper.

Substitutes

Use Broccoli You don’t have to stick to cauliflower when making a carb-free rice. You can also use broccoli to make rice.
Make It Richer Swap olive oil with butter or ghee for a richer flavour, especially if paired with Indian dishes.

Storage

In the Fridge Place the cooled spiced cauliflower rice in an airtight container and refrigerate for up to 3-5 days. Warm through in the microwave or serve cold.

In the Freezer Spread the cooled cauliflower rice on a baking sheet to freeze, then transfer to a freezer-safe bag or container. This prevents clumping. It can be stored for up to 1 month.

Tips

Avoid Over-Processing: If using a food processor, pulse in short bursts to avoid over-processing it into a mush. A box grater requires a bit more elbow grease but offers greater control over the texture.

Evenly Coat: After adding the olive oil and spices to the cauliflower rice, use your hands or a spoon to mix thoroughly. This ensures every grain gets a nice coating of oil and spices.

All to Rest: Once cooking is finished, let the cauliflower rice stand for a minute or two before uncovering. This allows the steam to continue cooking the rice gently.

Fluff: Use a fork to fluff the cauliflower rice after cooking. This separates the grains, giving them a more traditional rice-like texture and preventing them from clumping together.