Simple Spanish Rice

Cauliflower is really good for you…it’s a cruciferous vegetable, like its cousins kale and broccoli. It’s packed with fiber – over 9 grams in every 100 calories – so it’s helpful for your digestive system. And not to get too technical, but research investigating inflammation related health issues have found that vitamin K, and glucosinolates / isothiocyanates in cruciferous vegetables, could provide benefits by reducing inflammation in the body.

Cauliflower is also very versatile, and you can eat it raw (the little florette makes it perfect for dipping) or it can be made into hummus, pizza crust, soup or roasted/sauted by itself – there are so many opportunities for fitting cauliflower into your diet. Check out our pinterest page for recipes using cauliflower! Its fairly neutral taste makes it a great option for mixing with different spices to completely change its taste. For example, you can actually turn cauliflower into an anti-inflammatory approved “rice” and depending on the seasonings you choose, you can add an Asian seasoning mix to make it taste like it is coming from your favorite Chinese restaurant, or you can add cinnamon or stevia for a sweeter option.  Whatever way you like cauliflower, it’s certainly not your garden variety “flower”.

How to make “rice” from cauliflower:

1. De-stem a head of cauliflower and cut into florettes
2. Place 6–7 florettes into a food processor and pulse until reaching a rice-like consistency.  Remove the “rice” and repeat with remaining florettes.
3. Place a medium stockpot on the stove and fill with 4 cups of chicken broth.  Bring broth to a boil. (If you are planning on adding stevia or sweeter spices, use water instead of chicken broth)
4.  Add “rice” and cook for 1 minute.  Drain “rice” and season to taste.

A few tips for this versatile vegetable:

• Avoid spotted and “dull” cauliflower
• Don’t overcook your vegetable, as it will be mushy and not as tasty
• We are still in cauliflower peak season – best from December through March!

Simple Spanish Rice

This dish is so quick and easy to prepare. Try it as a side dish or add your favorite leftover protein (chicken, ground beef, turkey, pork, etc.) to make a complete meal.

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Course Main Course, Side Dish

Servings 4

Ingredients

  

• 1 cup green or colored bell peppers chopped
• 1 large tomato peeled and diced
• ½ cup finely chopped onion
• 2 Tbsp olive oil
• 4 cups cauliflower rice
• 1 cup chicken broth
• 1 tsp each salt and pepper or to taste
• 1 tsp cayenne or chili powder or to taste

Instructions

 

• In a saucepan or skillet, saute peppers, tomato and onion in oil until tender. Add broth to the pan and bring to a boil.
• Add cauliflower rice and seasonings to the pan and mix to combine. Cook for 1 minute or until heated through. If soupy, drain broth from the dish and serve hot.

Notes

If making a complete meal, add prepared protein to the pan with the cauliflower rice to heat through.

Keyword Anti-Inflammatory, Bell Pepper, Cauliflower, Entree, Side Dish, Tomato

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