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How to cook the perfect cauliflower rice

perfect cauliflower rice

Want to learn how to cook the perfect cauliflower rice? Tried to make it before and found it tasted of nothing? (check) Soggy like porridge? (check) Smelt of sweaty socks? (check) Well look no further, cauliflower rice just got its best ever make over.

There are many ways to make this popular low carb rice alternative. Tonight i’m sharing my favourite. The secret to the ultimate fluffy cauliflower rice lies in the 3 S’s… steam, squeeze, saute.

Firstly, steam the cauliflower rice for 2 – 3 minutes until soft, transfer to a muslin cloth and squeeze out the excess water. Heat your chosen oil in a pan, a good pinch of quality salt like Pink Himalayan or Sea Salt and fry for a further 2 minutes until slightly crispy. And there you have it, how to cook the perfect cauliflower rice. From there you can add spices, herbs, chilli’s, tomatoes and even nut based creams to make it extra delicious.

Today I dressed to impress and added some naturally sweet and earthy low starch roots and lashings of creamy lemon tahini.  Did you know tahini is a great source of calcium? Whole sesame seeds contain even more calcium (60% more) than their hulled counterparts (what’s used to make tahini)… so what did I do? Smothered it in tahini and seeds. Like we needed another excuse to enjoy these Middle Eastern Treasures!

Serves 2


  • 1 large cauliflower
  • 3 carrots
  • 3 beetroots
  • 1 pepper
  • Half a head of broccoli
  • 2 tablespoons of olive oil
  • 2 tablespoons of coconut oil
  • Pinch of salt
Lemon tahini
  • 2 tablespoons of tahini
  • 2 tablespoons of extra virgin olive oil
  • Good squeeze of fresh lemon juice
  • 2 tablespoons of water
  • Half a teaspoon of apple cider vinegar
  • Pinch of salt
  • 1 tablespoon of finely diced parsley
To serve
  • Chopped fresh parsley and chives


Preheat the oven to 180C (fan assisted.)

Peel, remove the tops from the carrots and beetroot. Remove the stalk from the broccoli and the seeds from the pepper. Chop the vegetables into roughly 2cm and place on a baking tray. Drizzle with with extra virgin olive oil and a pinch of salt and roast in the oven for 20 minutes until tender.

Remove the stem and leaves from the cauliflower. Chop into chunks and blitz in a food processor using the S blade until its resembles a rice consistency. Place the cauliflower rice in a metal steamer in 1cm of water and cook for 3 minutes (or microwave on medium/ high for 5 minutes) until soft. Allow to cool slightly and transfer to a muslin cloth or clean thin tea towel. Squeeze out the excess water. This is the magic step that will make it fluffy!

In a pan, heat 2 tablespoons of coconut oil. Add the cauliflower rice and fry for a further minute. Fluff up with a fork and mix well. Add the roasted low starch roots and cook for another 1 – 2 minutes until heated through. Season to taste.

Mix all the lemon tahini ingredients together in a small bowl. Drizzle over the your perfect cauliflower rice and top with fresh parsley and chives.

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