Cauliflower Rice Recipe

Chef Nikki Bennett offers up a tasty alternative to satisfy white rice cravings


Along with a host of other processed grains, white rice has fallen out of our daily routine in the search for a simpler and less processed diet. Craving something similar, we reached out to the experts for an alternative—in this case our friend Nikki Bennett, executive chef of NYC’s raw vegan restaurant Pure Food and Wine. Bennett created the recipe in her own home (her raw restaurant naturally lacks a stovetop) and documented the process along the way to share with our readers.

Cauliflower rice brings the texture of white rice without the nutrient-deprived starches that tend to induce sluggishness. The plant is also high in fiber, vitamin C and antioxidant properties while packing a negligible amount of calories. The delicious recipe is perfect for paleo enthusiasts and those looking to avoid any and all types of gluten—not to mention, it’s a cinch to make.

Cauliflower Rice Recipe

Yield: 3 1/2 cups

1 head cauliflower

1 shallot, minced

1 clove garlic, minced

2 tablespoons extra virgin, cold pressed olive oil

1 teaspoon sea salt

Prep: Remove leaves from cauliflower. Trim the cauliflower florets from the stalk, removing the core. Break the florets down until they are all about the same size.

Pulse: In two to three batches, pulse the cauliflower in a food processor to a small, granular size (think couscous). If you don’t own a food processor, you can grate the cauliflower using a box grater.

Soften: Heat a non-stick pan on medium-high heat for about one minute, then add olive oil. Allow the oil to heat for 30 seconds before adding shallots and garlic. Stir constantly for 30 seconds to soften.

*Other oils can be substituted, so pick your favorite: virgin coconut oil, ghee, etc.

Stir: Reduce heat to medium. Pour the pulsed cauliflower into the pan. Add salt. Stir constantly for five minutes to evenly cook the cauliflower.

Remove from heat and serve!

Images courtesy of Nikki Bennett