Herbed Cauliflower Rice Recipe
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Herbed Cauliflower Rice is a healthy and flavorful alternative to traditional rice, made with finely chopped cauliflower and cooked with optional low-salt broth for added depth.
Infused with aromatic herbs and spices like parsley, thyme, smoked paprika, or cumin, it’s a versatile dish that pairs well with a variety of cuisines.
Simple, light, and easy to customize, it’s perfect as a side dish or a low-carb base for your favorite meals.
Herbed Cauliflower Rice (Diabetic Friendly)
Rated 5.0 stars by 1 users
Category
Diabetic
Servings
4
Prep Time
10 minutes
Cook Time
10 minutes
Herbed Cauliflower Rice is a healthy and flavorful alternative to traditional rice, made with finely chopped cauliflower and cooked with optional low-salt broth for added depth. Infused with aromatic herbs and spices like parsley, thyme, smoked paprika, or cumin, it’s a versatile dish that pairs well with a variety of cuisines. Simple, light, and easy to customize, it’s perfect as a side dish or a low-carb base for your favorite meals.
Ingredients
- Ingredients:
- 1 medium head of cauliflower (or 4 cups pre-riced cauliflower)
- 1 cup low-salt vegetable or chicken broth (optional)
- 1 tablespoon olive oil or butter
- 1 small onion, finely chopped (optional)
- 2 garlic cloves, minced (optional)
- ½ teaspoon salt (adjust to taste)
- ¼ teaspoon freshly ground black pepper
- Optional Herbs & Spices for Flavor:
- Herbs:
- Fresh parsley, chopped (2 tablespoons)
- Fresh cilantro, chopped (2 tablespoons)
- Fresh dill, chopped (1 tablespoon)
- Fresh thyme leaves (1 teaspoon)
- Spices:
- Ground cumin (½ teaspoon) for an earthy flavor
- Smoked paprika (½ teaspoon) for a smoky kick
- Turmeric (¼ teaspoon) for a golden hue and subtle warmth
- Red pepper flakes (pinch) for heat
- Zest & Juice:
- Zest of ½ lemon or lime
- Juice of ½ lemon or lime (optional, for brightness)
Directions
Instructions :Prepare the Cauliflower:
- Remove the leaves and stem from the cauliflower and cut into florets.Use a food processor to pulse the florets into rice-sized pieces. Alternatively, use a grater or buy pre-riced cauliflower.Optional: Cook in Broth for Enhanced Flavor:
Heat 1 cup of low-salt broth in a saucepan. Add the cauliflower rice and simmer for 5–7 minutes, until tender but not mushy. Drain any excess liquid. Sauté the Aromatics:
- Heat olive oil or butter in a large skillet over medium heat.If using, add the onion and garlic and sauté until softened and fragrant, about 2–3 minutes.Cook the Cauliflower Rice:
- Add the drained cauliflower rice to the skillet.Season with salt, pepper, and your chosen spices. Stir well to combine.Cook for an additional 3–5 minutes, stirring occasionally, until heated through.Finish with Herbs and Citrus:
- Remove the skillet from heat.Stir in your choice of fresh herbs and, if desired, add lemon or lime zest and juice for extra brightness.Serve and Enjoy:
- Serve as a side dish with grilled chicken, fish, or tofu. It also pairs wonderfully with stews and curries.
Recipe Note
Variations:
Mediterranean Style: Add chopped sun-dried tomatoes, olives, and a sprinkle of feta cheese.
Asian-Inspired: Use ginger, sesame oil, and soy sauce (low-sodium) as seasonings, and top with chopped scallions.
Mexican-Inspired: Mix in a pinch of chili powder, ground coriander, and lime juice. Garnish with fresh cilantro and diced avocado.
This recipe is not only versatile but also a great way to keep meals healthy while adding bold flavors!
Carbohydrates
The carbohydrate content of the Herbed Cauliflower Rice recipe will depend on portion size and specific ingredients used. Here's an approximate breakdown per 1-cup serving (based on plain cauliflower and common ingredients):
Cauliflower (1 cup, riced): ~5 grams
Low-salt broth (¼ cup absorbed): ~0.5 grams of carbohydrates
Olive oil or butter: 0 grams
Onion (1 tablespoon, finely chopped): ~1 gram
Garlic (1 clove): ~1 gram
Herbs and spices: Negligible carbohydrates
Estimated Total Per 1-Cup Serving:
6–7 grams of carbohydrates (with ~2–3 grams of fiber, for net carbs of ~4–5 grams).
These numbers are estimates and may vary slightly based on the exact ingredients and serving sizes.