This mouthwatering recipe of Roasted Cauliflower Rice with Garlic and Lemon is a perfect side dish for any meal. It's not only delicious but also healthy. Featuring riced cauliflower as the star, tossed with garlic, lemon juice, and a sprinkle of parsley, this dish is baked to perfection with a golden-brown finish. The combination of these simple ingredients creates a unique flavour that is sure to delight your palate.
The key ingredient in this recipe is riced cauliflower, a low-carb and healthy replacement for traditional rice. You can make it at home by pulsing cauliflower florets in a food processor, or you might also find it in the frozen veggie section of your grocery store. Fresh parsley and lemon juice are also needed. While dried parsley can be a substitute, fresh parsley will give a more vibrant flavor. As for the lemon, it's best to use freshly squeezed juice for a more robust flavor.
Ingredients for Roasted Cauliflower Rice with Garlic and Lemon
Riced cauliflower: This is the star of our dish. It's a healthy, low-carb substitute for traditional rice. It’s finely chopped cauliflower, which can be done at home or bought pre-made from most grocery stores.
Olive oil: This will be used to roast the cauliflower rice, enhancing its flavor and helping it crisp up nicely in the oven.
Garlic: Adds a wonderful aroma and rich flavor to the rice. Garlic is a common ingredient but its impact is big.
Kosher salt: Used to season the dish. Kosher salt has a milder flavor than regular table salt.
Fresh parsley: Adds a fresh, herby flavor and makes the dish look vibrant and appetizing.
Fresh lemon juice : It gives the dish a tangy kick and brightens up the flavors.
One reader, Angie Sage says:
This roasted cauliflower rice with garlic and lemon recipe is a game-changer! The flavors are so vibrant and the texture is perfect. It's a healthy and delicious alternative to regular rice. I love how the lemon adds a refreshing zing to the dish. It's a must-try for anyone looking for a flavorful, low-carb option.
Techniques Required
How to rice cauliflower: Remove the core and coarsely chop the cauliflower into florets, then place the cauliflower (in 3 or 4 batches) in a food processor. Pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
How to roast cauliflower rice: Preheat the oven to 425 degrees F. Spray a large sheet pan with oil. Combine the riced cauliflower, olive oil, garlic, and salt on the prepared sheet pan, spread out in a single layer, and roast in the oven for 25 minutes, mixing halfway until golden.
How to top with lemon and parsley: Remove the roasted cauliflower rice from the oven, then top with fresh lemon juice and parsley.
How To Make Roasted Cauliflower Rice with Garlic and Lemon
Enjoy a low-carb rice alternative with this cauliflower rice tossed with garlic and olive oil, baked, and finished with a squeeze of lemon juice.
Serves:
Ingredients
- 16ozriced cauliflower
- 1tbspolive oil
- 3clovesgarlic,chopped
- ½tspkosher salt
- 2tspfresh parsley,chopped
- 1tspfresh lemon juice
Instructions
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To cut the cauliflower into rice, remove the core and coarsely chop the cauliflower into florets, then place the cauliflower (in 3 or 4 batches) in a food processor.
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Pulse until the cauliflower is small and has the texture of rice or couscous – don’t over process or it will get mushy. Set aside and repeat with the remaining cauliflower.
-
Preheat oven to 425 degrees F. Spray a large sheet pan with oil.
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Combine the riced cauliflower, olive oil, garlic, and salt on the prepared sheet pan, spread out in a single layer, and roast in the oven for 25 minutes, mixing halfway until golden.
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Remove from oven, top with fresh lemon juice and parsley. Makes 1½ cups.
Nutrition
- Calories: 124.08kcal
- Fat: 7.42g
- Saturated Fat: 1.23g
- Monounsaturated Fat: 5.01g
- Polyunsaturated Fat: 0.79g
- Carbohydrates: 13.01g
- Fiber: 4.68g
- Sugar: 4.45g
- Protein: 4.69g
- Sodium: 540.01mg
- Calcium: 60.28mg
- Potassium: 705.87mg
- Iron: 1.15mg
- Vitamin A: 5.26µg
- Vitamin C: 113.37mg
Technique Tip for Perfecting Roasted Cauliflower Rice
When roasting cauliflower rice, it's crucial to spread it out in a single layer on the baking sheet. This allows the heat to evenly distribute and ensures that all the pieces get nicely browned and crispy. If the cauliflower is piled up or overlapping, it will steam instead of roast, resulting in a softer texture. For the best results, use a large baking sheet and don't overcrowd the cauliflower.
Time-Saving Tips for Preparing Roasted Cauliflower Rice
Prep ahead: Chop and rice the cauliflower in advance to save time when you're ready to cook.
Use pre-riced cauliflower: If you're short on time, opt for pre-riced cauliflower from the grocery store to skip the food processing step.
Multi-task: While the cauliflower is roasting, prepare other components of your meal to maximize efficiency in the kitchen.
Invest in a good food processor: A high-quality food processor can make the process of ricing cauliflower quicker and more efficient.
Double the recipe: Make a larger batch and store the extra roasted cauliflower rice in the fridge for quick and easy meal prep throughout the week.
Substitute Ingredients For Roasted Cauliflower “Rice” with Garlic and Lemon Recipe
16 oz riced cauliflower - Substitute with 16 oz riced broccoli: Riced broccoli can be used as a substitute for cauliflower to add a similar texture and flavor to the dish.
1 tbsp olive oil - Substitute with avocado oil: Avocado oil has a similar smoke point and flavor profile to olive oil, making it a suitable substitute for roasting the cauliflower.
3 cloves garlic - Substitute with 1 tsp garlic powder: Garlic powder can be used as a substitute for fresh garlic, providing a similar flavor without the need for chopping or mincing.
½ tsp kosher salt - Substitute with sea salt: Sea salt can be used as a substitute for kosher salt, providing a similar level of saltiness to the dish.
2 tsp fresh parsley - Substitute with 2 tsp fresh cilantro: Fresh cilantro can be used as a substitute for parsley, adding a bright and fresh flavor to the roasted cauliflower rice.
1 tsp fresh lemon juice - Substitute with 1 tsp white wine vinegar: White wine vinegar can be used as a substitute for lemon juice, providing a tangy acidity to the dish.
Elevate Your Plate: Presentation Ideas
Elevate the plating: When presenting the roasted cauliflower rice, ensure that the dish is plated with precision and attention to detail. Use clean, white plates to allow the vibrant colors of the dish to pop. Arrange the cauliflower rice in a neat, compact mound using a ring mold for a professional touch.
Garnish with fresh herbs: Add a touch of freshness and color to the dish by garnishing with a sprinkle of freshly chopped parsley or chives. This not only enhances the visual appeal but also adds a burst of flavor to the dish.
Incorporate texture: Consider adding a contrasting element to the dish to provide a textural component. This could be achieved by sprinkling toasted almonds or pumpkin seeds over the cauliflower rice, adding a delightful crunch.
Use a squeeze bottle for precision: Drizzle a small amount of extra virgin olive oil or balsamic reduction on the plate using a squeeze bottle to create elegant and precise patterns, adding a touch of sophistication to the presentation.
Consider the negative space: Embrace the concept of negative space on the plate to allow the dish to stand out. Avoid overcrowding the plate and let the roasted cauliflower rice take center stage, creating a visually appealing presentation.
Essential Kitchen Tools for Making Roasted Cauliflower Rice
- Food processor: A food processor is used to finely chop, blend, or puree ingredients. It is perfect for creating cauliflower rice by pulsing the cauliflower florets into small, rice-like pieces.
- Sheet pan: A sheet pan, also known as a baking sheet, is used to roast the cauliflower rice in the oven. It provides a flat, open surface for even cooking and browning.
- Knife: A knife is essential for chopping the cauliflower into florets before processing it into rice. It is also used for mincing garlic and cutting fresh parsley.
- Mixing bowl: A mixing bowl is used to combine the riced cauliflower with olive oil, garlic, and salt before spreading it onto the sheet pan for roasting.
- Citrus juicer: A citrus juicer can be used to extract fresh lemon juice, adding a burst of citrus flavor to the roasted cauliflower rice.
- Oven: The oven is used for roasting the cauliflower rice at a high temperature, resulting in a golden, flavorful dish.
How To Store / Freeze Roasted Cauliflower Rice
To store leftover roasted cauliflower rice, allow it to cool completely to room temperature before transferring it to an airtight container. It will keep well in the refrigerator for up to 4-5 days.
If you want to freeze the cauliflower rice, spread it out on a baking sheet lined with parchment paper and place it in the freezer until it's frozen solid (about 2-3 hours). Once frozen, transfer the rice to a freezer-safe bag or container, removing as much air as possible to prevent freezer burn. Label the container with the date and contents.
Frozen cauliflower rice can be stored for up to 3 months. When you're ready to use it, simply thaw it in the refrigerator overnight or microwave it straight from the freezer, stirring occasionally until it's heated through.
To reheat refrigerated or thawed cauliflower rice, place it in a microwave-safe bowl and heat it in the microwave for 1-2 minutes, stirring halfway through. You can also reheat it in a skillet over medium heat, stirring occasionally, until it's warmed through and any excess moisture has evaporated.
If the reheated cauliflower rice seems a bit dry, you can add a splash of water, olive oil, or lemon juice to help revive its texture and flavor. Give it a quick toss with a fork, and it'll be ready to serve as a healthy and delicious side dish once again!
How To Reheat Leftovers
Preheat your oven to 350°F (175°C). Spread the leftover roasted cauliflower rice evenly on a baking sheet lined with parchment paper. Drizzle a little olive oil over the top and toss gently to coat. Cover the baking sheet with foil and bake for 10-15 minutes, or until heated through. Remove the foil for the last 5 minutes of baking to crisp up the cauliflower rice slightly.
For a quick and easy reheat, transfer the leftover cauliflower rice to a microwave-safe bowl. Cover the bowl with a damp paper towel to prevent the rice from drying out. Microwave on high for 1-2 minutes, stirring halfway through, until the rice is heated through. If needed, add a splash of water or olive oil to help revive the texture and prevent the rice from becoming too dry.
Heat a large skillet over medium heat and add a tablespoon of olive oil or butter. Once the oil is hot or the butter has melted, add the leftover cauliflower rice to the skillet. Stir-fry the rice for 3-5 minutes, or until it is heated through and slightly crispy. You can also add some minced garlic or a squeeze of lemon juice to refresh the flavors.
If you have an air fryer, you can use it to reheat your leftover roasted cauliflower rice. Preheat the air fryer to 350°F (175°C). Place the rice in the air fryer basket and spray with a light coating of cooking oil. Air fry for 3-5 minutes, shaking the basket halfway through, until the rice is heated through and slightly crispy.
Random Fact about Roasted Cauliflower Rice:
Cauliflower rice is a low-carb and nutrient-rich alternative to traditional rice, making it a great option for those looking to reduce their carbohydrate intake or increase their vegetable consumption.
Is This Garlic and Lemon Recipe Budget-Friendly for Home Cooking?
The cost-effectiveness of this roasted cauliflower rice with garlic and lemon recipe is quite high. Cauliflower is an affordable and versatile ingredient, and the minimal use of additional ingredients keeps the overall cost low. With a price estimate of approximately $10, this dish can serve a household of 4 people, making it a budget-friendly option. In terms of taste and nutritional value, this recipe offers a delightful combination of flavors and textures, earning a solid 8 out of 10.
Is Roasted Cauliflower Rice a Healthy Choice?
This roasted cauliflower rice recipe is a healthy and nutritious alternative to traditional rice dishes. Here's why:
- Cauliflower is a low-calorie, low-carb vegetable packed with essential vitamins and minerals, such as vitamin C, vitamin K, and folate.
- Olive oil is a healthy source of monounsaturated fats, which can help reduce inflammation and improve heart health.
- Garlic is known for its antibacterial and antiviral properties, and it may help boost the immune system.
- Parsley is rich in antioxidants and has been linked to improved digestion and reduced inflammation.
- Lemon juice adds a burst of vitamin C and can help enhance the absorption of iron from the other ingredients.
The recipe is simple, easy to prepare, and requires minimal ingredients, making it an excellent choice for a quick and healthy meal.
To further enhance the nutritional value of this dish, consider the following suggestions:
- Add more colorful vegetables to the mix, such as diced bell peppers, carrots, or zucchini, to increase the variety of vitamins and minerals.
- Experiment with different herbs and spices, like cilantro, cumin, or turmeric, to boost the flavor and potential health benefits.
- Incorporate a lean protein source, such as grilled chicken or tofu, to make it a complete and satisfying meal.
- Use a high-quality, extra-virgin olive oil to maximize the health benefits of the healthy fats.
Editor's Thoughts on This Delightful Garlic and Lemon Recipe
This roasted cauliflower rice with garlic and lemon recipe is a delightful and healthy side dish. The combination of roasted cauliflower, garlic, and lemon creates a flavorful and aromatic dish that is both satisfying and nutritious. The use of fresh parsley and lemon juice adds a bright and refreshing touch, elevating the overall taste. The simple preparation and minimal ingredients make this recipe a convenient and versatile option for any meal. Whether served alongside grilled chicken or as a base for a protein bowl, this dish is sure to impress with its vibrant flavors and textures.
Enhance Your Roasted Cauliflower “Rice” with Garlic and Lemon Recipe with These Unique Side Dishes:
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Why trust this Roasted Cauliflower “Rice” with Garlic and Lemon Recipe:
This recipe offers a delightful combination of flavors and textures, making it a delightful addition to any meal. The use of cauliflower as a base provides a healthy and low-carb alternative to traditional rice, while the addition of garlic and lemon juice infuses the dish with a burst of zesty freshness. The roasting process enhances the natural sweetness of the cauliflower, creating a satisfying and flavorful dish. With the use of wholesome ingredients such as olive oil and fresh parsley, this recipe is both nutritious and delicious, making it a trustworthy choice for anyone seeking a wholesome and flavorful meal.
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