By Lisa Esile, MS,
Last Updated:There’s a new “rice” in town! Cauliflower rice is cauliflower that's been shredded into rice-like pieces using either a box grater or a few pulses in a food processor. High in fiber, packed with nutrients, and with a mild, easygoing flavor, this cruciferous wunderkind is a lighter alternative to brown rice that cooks quickly and can also be eaten raw. When time is tight, a bag of frozen cauliflower rice can be a lifesaver. We put together some of our favorite cauliflower rice recipes. These tiny “grains” have a lot to offer a busy plant-based cook. Salads, soups, stews, and beyond—they do it all!
For more inspiration, check out these Tasty Vegan Cauliflower Recipes.
Air-Fryer Taquitos with Cauliflower and Black Beans
One of our most popular recipes, these crunchy on the outside and tender on the inside air-fried taquitos are worth adding to your “must try” list. Filled with a tender mix of umami-rich mushrooms, sweet bell pepper, mild-tasting cauliflower rice, and earthy black beans, these toothsome beauties make a great appetizer or main meal with a salad. One fan writes, “My kids loved these.” Another commenter shares, “This is absolutely amazing! Wow, wow, wow!"
Rainbow Cauliflower Rice Salad
Ready in 20 minutes, this light and vibrant no-cook salad is as delicious as it is colorful. A few pulses in the food processor transform whole cauliflower into tiny “grains” of rice. (You can also use a box grater.) Then, add a variety of veggies, such as green peas and corn and red and yellow bell peppers. A squeeze of lemon juice is all the dressing you need. Slivered almonds add a subtle nuttiness that makes everything else pop, and the herbal notes of fresh cilantro tie it all together. A commenter writes, “My favorite salad! I am doing it over and over again. Fresh, crunchy, filling.”
Vegan Red Curry with Cauliflower and Potatoes
When tasty and comforting is called for, this spicy 30-minute curry is high on the list. A saucy broth, seasoned with Thai red curry paste, lemongrass, crushed red pepper, and garlic, delivers bright and spicy flavor. Red potatoes and riced cauliflower soak up the curry, while coconut beverage gives creaminess without all the fat in canned coconut milk. A reviewer notes, "Delicious and easy! My sons are not usually huge fans of curry but they devoured this! The leftovers reheated really well for lunch at work the next day, too!"
Curried Butternut Squash and Cauliflower Stew
This wholesome curry comes together quickly and uses store-bought curry powder to provide delectable flavor. Sweet butternut squash and everyday veggies turn mouthwateringly tender, while cauliflower rice lends creaminess. To make this dish even more creamy, blend some of the stew into a sauce and return it to the pot. For a cozy meal, serve over brown rice, quinoa, or another grain. A reviewer shares, “This was a hit with my entire family. I added a can of chickpeas for more protein and served it with a tomato cucumber salad and white rice. Yum!”
Curried Blistered Green Beans with Orange Rice
This tantalizing side dish is a cinch to make and is perfect for taking to a potluck or eating cold for lunch. Sautéed green beans, carrots, and edamame cook quickly and offer tasty green bean goodness. Brown rice, mixed with lighter cauliflower rice and orange zest, makes for a hearty, flavorful base, while a peanut curry sauce drizzled over the top delivers subtle spicy flavor. A fan writes, “Delicious! I used frozen green beans and corn instead of edamame and doubled the sauce, which turned out great and suitably colorful. Tastes even better the next day.”
Swiss Chard Wraps with Buffalo Cauliflower Rice
Swiss chard leaves make a colorful package for these toothsome bread-free wraps. Stuffed with chewy brown rice and hefty cannellini beans, and with cauliflower rice adding extra substance, there is plenty to sink your teeth into. Aromatic onion and garlic add background depth, and a homemade Buffalo sauce adds a smoky sweetness. Add hot sauce and cayenne pepper if you like to kick up the heat. Garnish with chopped celery, shredded carrots, and scallions.
Cauliflower Parathas
This straightforward recipe by Chef Darshana Thacker Wendel demonstrates how to make Indian flatbreads, also called parathas. Parathas are made plain or with a filling. In this recipe, they’re filled with cauliflower rice seasoned with aromatic cumin seeds, spicy serrano chile, and zesty lime juice, offering a bounty of flavor tucked neatly into the pocket of each bread. Serve these delicious parathas with Tomato Tamarind Chutney (or another chutney), lentils, or vegetable stews.
Italian Chopped Salad with Farro
Loaded with the fresh flavors of an Italian summer, this satisfying salad is an enticing blend of juicy tomatoes, cooling cucumber, and romaine and radicchio lettuce. Radicchio has a sharper flavor and is a popular salad ingredient in Italy. Use as little or as much as you like, or leave it out altogether if you can’t find it. Cannellini beans add substance, and crunchy raw riced cauliflower adds extra veggie goodness. Drizzle with a scrumptious basil-infused balsamic vinaigrette for the ultimate warm-weather salad. A fan writes, “Great salad and great dressing.”
Gluten-Free Gnocchi with Roasted Vegetables
Looking for an extra-special meal that doesn’t take all day to prepare? These perfectly puffy vegan gnocchi are made with cauliflower instead of potato and feature porcini mushroom powder and aromatic herbs for extra flavor. For the full magical meal experience, serve with caramelized roasted squash, Brussels sprouts, mushrooms, and a drizzle of tangy almond-balsamic cream. Yummy!
Cauliflower Rice Bowls with Vegan Pesto
Brown rice and cauliflower rice anchor this plant-strong grain bowl, giving it an extra hit of veggies right off the bat. Pinto beans add staying power, while cooked carrots, bell peppers, and broccoli add sweetness and a tender bite while keeping the veggie quotient high. Whip up a batch of our favorite basil pesto and stir through just before serving for a scrumptious meal that’ll keep you satisfied for hours.
About the Author
About the Author
Lisa Esile, MS
As an author, Do Nothing meditation instructor, and wellness coach, Lisa Esile combines her love for food and nutrition with her mental health background and delights in helping people find a stress-free way to make lasting lifestyle changes. Esile has a master’s degree in human nutrition and is the co-author/illustrator of Whose Mind Is It Anyway? Get Out of Your Head and Into Your Life. Learn more at lisaesile.com.
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