I have plucked a Goldfish cracker from my child’s car seat and popped it straight into my mouth. I have served two kinds of potatoes and wished for a third. I think eating white bread is as natural as breathing air, only better because you can’t butter air. So given my starch-loving bona fides, you should believe me when I tell you that I have made cauliflower rice and you should too.
Cauliflower rice is simply raw cauliflower that has been grated into pieces the size of rice grains. Why bother with the subterfuge? Like traditional rice, cauliflower rice is neutral tasting and versatile. But the real appeal of cauliflower rice is how nutritious it is. Cauliflower is full of plant-based protein, fiber, potassium and vitamins C and B-6. I appreciate that a cup of cauliflower has around 27 calories, as opposed to the 150-plus calories in a cup of whole-grain brown rice. Also, I know the value of a vegetable that can be added discreetly to a meal, particularly since my family still refers to the introduction of a healthy green as the “steamed spinach incident.”
Making cauliflower rice is easiest if you have a food processor. (Otherwise, use the medium-sized holes on a box grater.) Simply toss some raw florets in and pulse the S blade. Prefer longer, wild rice-looking grains? Drop the cauliflower down the shoot to the grating disk. Work in batches, because a whole head of cauliflower can’t fit in the food processor, even when you smash it and run the blade really fast.
If that all seems too simple and you think making dinner should be harder, blot your rice with paper towels. You’ll remove the extra moisture, which results in fluffier cauliflower rice. But if you’re at the car-seat Goldfish-popping stage of life, skip the blotting and don’t feel bad about it.
To cook the cauliflower rice, heat heart-healthy olive oil in a large skillet. Place a layer of cauliflower rice in the hot oil, and use the flat edge of a rectangular wooden spoon or metal spatula to toss it gently and occasionally. You’ll be rewarded with lovely golden rice in about five minutes. Don’t put the lid on the skillet, or your rice will be mushy. And resist the urge to stir the rice constantly, or it will take longer to brown.
You can stop right here and serve the cooked cauliflower rice as a side dish. Or take a few extra minutes to re-create one of my favorite Caribbean dishes, rice and peas. Rice and peas is a variation of rice and beans, with the addition of sweet, creamy coconut milk. Canned coconut milk is found in the Asian foods section of your local grocery store. The solid creamy part usually separates from the liquid, so give the can a good shake before you open it. Since coconut milk has 700 calories or more per can, I used only 2 tablespoons, which is just enough to add a veneer of richness. You can freeze the remaining coconut milk in an ice cube tray, and drop a cube into your coffee, a skillet of spicy chicken curry, or a breakfast smoothie.
I will stab myself with a potato peeler before I give up my starches completely. But since beans and cauliflower rice offers 11 grams of protein and 12 grams of fiber all packed into less than 250 calories per serving, it’s my go-to meal when I’ve consumed too much buttered everything. It brings my diet back into balance. That is, until the next time someone passes the rolls.
Beans and Cauliflower Rice
1 (2 to 2½-pound) head of cauliflower
2 tablespoons olive oil, divided
1 cup diced yellow onion
1 tablespoon minced garlic
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
1 (15-ounce) can of black beans, drained and rinsed
2 tablespoons canned coconut milk
2 tablespoons fresh chopped cilantro for garnish
Remove and discard the green leaves and stem from the cauliflower head. Cut the cauliflower into florets, removing and discarding the core. Fit a food processor with an S blade. Working in batches, fill the bowl of the food processor one-third to one-half full of the florets. Pulse the food processor 20-30 times until the cauliflower is reduced to rice-sized grains. Pour the grains into a large bowl and repeat until all the cauliflower is riced. If time allows, remove extra moisture from the cauliflower rice by blotting it with paper towels.
Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Saute the onion until it is soft and translucent, about 3 minutes. Add half of the cauliflower rice to the skillet. Use a wooden spoon or metal spatula to scrape the bottom of the skillet and gently fluff the cauliflower as it cooks until browned, about 5 minutes. Pour the cauliflower and onion mixture into a second large bowl and set it aside. Wipe out the skillet with a paper towel and heat the remaining 1 tablespoon oil over medium-high heat. Add the remaining cauliflower and cook as before until browned. Add the garlic and cumin and cook an additional 30 seconds. Reduce the heat to low. Return the cauliflower and onion mixture to the skillet. Stir in salt, cayenne pepper, black beans and coconut milk. Cook an additional 5 minutes or until all ingredients are heated through. Garnish with cilantro. Serves 4.
Per serving: 247 calories (percent of calories from fat, 35), 11 grams protein, 31 grams carbohydrates, 12 grams fiber, 10 grams fat (3 grams saturated), no cholesterol, 334 milligrams sodium.
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