Cumin Cauliflower Rice

cauliflower rice.jpg

Last month, I gave a culinary medicine workshop to a group of medical students visiting from around the country.  My goals were to improve their knowledge of cooking and nutrition, and which they could then share with their patients.  It turned out that they were quite a knowledgeable group, well-versed in both motivational interviewing and knife skills.   I taught them how to make grain bowls using different grains, with cauliflower rice being the bonus grain-free option.  They asked me to share the recipe, so here it is!

For anyone who is reducing their carbohydrate intake (keto, Paleo) or trying to increase their intake of vegetables, cauliflower rice is a great substitute.  You can eat it any way you eat rice—plain, spiced, for a grain salad or grain bowl, or as a base for fried “rice”. In this case, I’m adding cumin seeds and a garnish of cilantro.  Most recipes call for ricing the cauliflower using a food processor.  After watching an episode of “The Chef Show,” where Chef Roy Choi made fried rice using cauliflower he riced with a box grater, I recently switched my technique.  Besides eliminating the need for a food processor,  using a box grater produces a more consistent texture.

Cumin Cauliflower Rice

Makes 4 cups.

Serves: 4 to 6


1 head cauliflower (about 1 lb), or 1/2 head each of two different colors of cauliflower

2 T coconut oil

1 medium onion, diced (about 1 cup)

1 tsp cumin seed

1/4 tsp salt and coarsely-ground black pepper, to taste

1/4 cup coarsely chopped cilantro

  1. Wash and dry a whole cauliflower.   Cut it in half so that it’s easier to hold, then grate, using the large holes of a box grater.
  2. In a large frying pan over medium heat, heat coconut oil. Add onion and cumin seed and sauté approximately 10 minutes, or until soft.
  3. Raise the heat to medium-high. Add the prepared cauliflower to the cooked onions in the frying pan. Cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower just slightly tender. Season with salt and pepper and garnish with cilantro, if desired.

Want to join me in the kitchen? Please join our healthy eating community on Facebook:  The Thrive Kitchen schedule is also available here.  Beginning today, you can register for September’s class.  Don’t miss out! To your health! 


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