Cauliflower Rice

A great way to add another of your five a day, perfect with chilli or curry



4 People


5 minutes


10 minutes


  • Food processor
  • Grater
  • Sharp knife
  • Chopping board
  • Saucepan
  • Microwaveable bowl


  • 1 cauliflower
  • tablespoons vegetable stock
  • Black pepper to season

Simple steps

  1. Cut the large stalks away from the cauliflower
  2. Either put the florets into a food processor and blend until you have rice sized pieces, or use a grater
  3. Add the cauliflower rice and the vegetable stock into a saucepan, or into a microwavable bowl and cover the bowl with cling film
  4. Cook for 7 minutes or until the cauliflower has softened
  5. Stir through with a fork and serve

Delicious with Chilli – try adding spices such as cumin or paprika for a bit of a kick


calories: 53

protein: 4.2g

fat: 0.2g

carbohydrates: 11.2g

sugars: 5.1g

salt: 67mg

dietary fibre: 5.3g

Allergen information

Vegetable stock allergens vary – check label, may contain Barley, celery, sulphites