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Microwave Cauliflower “Rice”

Claire Wright

In season now

Serves: 4 as a side

Prep time: 5 mins

Cook time: 10 mins


1 head of cauliflower, broken into florets

Veg Portions / Serving: 1


Kitchen Ninja

Recipe created for Veg Power by Claire Wright.

Claire Wright from shares 3 simple ways to prepare cauliflower that the whole family will enjoy.

“Riced” cauliflower makes for a really easy way to add a little more veg to the family’s plates. Just swap some or all of your rice/quinoa/couscous for simple microwave cauliflower rice. Served with a curry, sauce, meat or fish, beans or whatever you enjoy having with rice, the “rice” absorbs the flavours of the dish so is a great way to serve it to cauli-skeptics.


Blitz the cauliflower in a food processor until it resembles rice or couscous. Pour into a microwave-safe bowl and cover with cling film or a non-airtight lid, then microwave on High for 5-8 mins, until the cauliflower is cooked and piping hot. Alternatively, steam on the stove until cooked through (about 5-10 mins). Serve as you would any cooked grain. You can also do this with broccoli, squash, sweet potato or other root veggies.

Kids in the kitchen:

Get the kids to break the cauliflower into florets with their hands. Let them carefully place the florets into the food processor and push the button until it is “riced”. Show them how to work the microwave.

Claire Wright

Communications Manager: After leaving Exeter University with a degree in English Literature, Claire worked in various fields ranging from youth work and charities to publishing, before starting up a food-focused website when her first child was born. After being asked to project manage the publication of Veg Power's Crowdfunder book, Claire came on board as a fully-fledged team member in 2018 to take on the role of Communications Manager, looking after Veg Power's website and social media platforms.

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