Cauliflower “rice” is my newest healthy food obsession. It’s the darling of paleo, low-carb and gluten-free eaters. If you haven’t tried it or made it at home, now is the time! I’m betting that you’ll fall in love with this cauliflower rice salad so much that you’ll be buying a head of cauliflower every time you go to the store. Cauliflower “rice” salad recipes are so fun to play around with and easy to whip up in no time.
Cauliflower is low-carb, full of nutrients – vitamins C, K, and B (folate, B6, B1, B3, pantothenic acid) – and high in fiber. Because of its high sulfur content, cauliflower is a powerful detoxifying food which can help prevent cancer while providing anti-inflammatory benefits. And, if that isn’t enough, cauliflower also provides many cardiovascular and digestive tract benefits.
How to make cauliflower “rice”
I usually use half of a large cauliflower for one salad. Instead of making all the rice at once, I make it in two batches. I feel like it keeps from drying out better that way and losing nutrition. (That could be in my head, but it sounds good!) Plus it keeps the cauliflower rice from getting too chopped into tiny bits & pieces.
Remove the leaves and tough stem from the cauliflower. Cut in a circle around the stem to remove the toughest of the leaves, then cut the core out. For the rice, use mostly the florets. The stems are fine if they are tender and not dried out at all.
Break into florets and place in a food processor. Depending on the size of the food processor, you might need to do this step in two batches. Pulse until the cauliflower is finely chopped and resembles couscous. (We call it “rice” but it’s more like couscous in texture and appearance.)
Then, make beautiful and healthy cauliflower rice tabbouleh with it! This is the perfect summer weeknight meal: fast, fresh, and full of hydrating cucumber and tomato, plus the detox power of parsley and lemon.
Author: Lindsey Johnson
Recipe type: salad, side dish
Prep time: 20 mins Total time: 20 mins
A gluten-free twist on a classic favorite – loaded up with cucumbers, tomatoes, fresh herbs, and a refreshing lemon and olive oil vinaigrette.
3 cups cauliflower “rice”
2 cups diced tomatoes
1 cup chopped cucumber
1 shallot, minced
1 cup parsley, roughly chopped
1 cup fresh mint, roughly chopped
Juice of 1-2 large lemons
2-4 tablespoons avocado or olive oil
Salt and pepper, to taste
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Place cauliflower “rice” in a medium bowl. Season well with salt and pepper. Add tomatoes, cucumber, shallot, herbs, lemon juice, and oil. Toss to combine. Taste again and add salt and pepper, if needed. Serve immediately.
Here are a few other variations of cauliflower “rice” salad recipes I found and look forward to trying… give them a try and let me know what you think!
- Cauliflower ‘Rice’ Salad with Squash and Seeds Recipe
- Mediterranean Cauliflower rice salad
- Raw Emerald Cauliflower Rice Salad
- SKINNY QUINOA AND CAULIFLOWER RICE WITH ASPARAGUS, PEAS AND HERBS
- Cauliflower “Rice” Salad with Herbs and Dried Fruit
- SHRIMP AND “ORZO” SALAD
- Cauliflower Rice and Corn Salad
- Thai Cauliflower Rice Salad