Cauliflower Rice Bypassing Soggy Mush – Stove Top Method

Finely chopped cauliflower is cooked quickly in a hot pan, keeping its texture light and gently nutty. No steam, no sog, no fuss – just a few smart steps and a bit of attention. It’s a versatile, clean-tasting base for anything saucy or spiced.

A brown bowl containing cauliflower rice

Print Recipe

Prep Time 5

Cook Time 2

Total Time 7

Course Side Dish, Snack

Cuisine British Home Cooking

Servings

Calories 133

Ingredients

Ingredient for Steps 1 and 2

1 unit cauliflower | large

Ingredients for Step 3

15 ml rapeseed oil
½ tsp salt

Ingredient for Step 4

1 pinch ground black pepper | to taste

Instructions

1. Trim and chop the cauliflower

Remove all exterior leaves and stalk from the cauliflower. Check the cauliflower is clean, if not, just rinse under cold water. If you've washed the cauliflower, be certain to pat dry.
1 unit cauliflower

2. Make the rice

With a kitchen knife, chop the cauliflower into small pieces ready to go into the processor. Put the small cauliflower pieces into the food processor and 'pulse' to break down. If you have big pieces of cauliflower, the resulting texture of the finished 'rice' isn't as good or as even.
If you don't have a processor, chop the cauliflower into slightly bigger chunks to hold them safely, and use the largest side of a box grater to grate the cauliflower onto the board.

3. Cook the rice

Remember: cauliflower rice doesn't need much cooking and you want to maximise moisture loss to avoid soggy mush!
Heat the oil in a large frying pan (to maximise surface area and subsequent moisture loss) on a medium heat, and wait until the oil is properly hot and running easily around the pan. It's important to get the pan properly hot.
15 ml rapeseed oil, ½ tsp salt
Add the cauliflower spread it across the pan with the spatula, and let it cook for a minute. Scatter the salt over the 'rice', then move the rice around a little more and cook for another minute. You can toss the rice around to increase moisture loss and to give the chef in you an outlet!

4. Serve

Tip the rice into a serving dish or onto a plate; dress with black pepper if you like it.
1 pinch ground black pepper

Video

Nutrition

Calories: 133kcalCarbohydrates: 14gProtein: 6gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 1gSodium: 676mgPotassium: 860mgFiber: 6gSugar: 5gVitamin A: 0.3IUVitamin C: 139mgCalcium: 64mgIron: 1mg

Nutritional values are estimates only and will vary depending on specific ingredients used. Nutrition is per serving. Information is for the main recipe, not optional accompaniments.