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cauliflower rice with vegetables in a white plate

Cauliflower Rice with Vegetables

Written by missblasco on . Posted in EASY, RECIPE.

El arroz de coliflor con verduras es una receta fácil y sana, baja en hidratos de carbono, ideal para cuidarte sin dejar de disfrutar comiendo.
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Cauliflower Rice with Vegetables: A Low-Carb, Healthy Recipe for Balanced Eating
After a season of dietary indulgences, returning to healthy habits can feel daunting—but it doesn’t have to! As a nutritionist, I’m excited to share this Cauliflower Rice with Vegetables recipe, a low-carb, gluten-free dish that’s perfect for getting back on track while still enjoying every bite. Made with grated cauliflower, a medley of vegetables, and minced beef, this light, easy-to-digest meal is ideal for anyone looking to reduce carbs without sacrificing flavor. In this post, I’ll also answer two common questions—“How to keep cauliflower rice from getting soggy?” and “How do you remove excess moisture from rice?”—to ensure your cauliflower rice turns out perfect every time. Let’s dive into the recipe, explore the nutritional benefits of cauliflower, and make healthy eating a delicious, sustainable habit!
Why This Recipe Is a Healthy Choice
Returning to a balanced diet after a period of excess doesn’t mean depriving yourself—it’s about finding meals that are both nutritious and satisfying. This Cauliflower Rice with Vegetables is a perfect example.
Here’s why it’s a standout:
  • Low-Carb: ~5-7g carbs per serving, a great alternative to traditional rice for keto diets.
  • Gluten-Free: Naturally gluten-free, safe for celiacs or gluten-sensitive individuals.
  • Low-Calorie: Minimal calories, supporting weight management goals.
  • High Fiber: Packed with fiber from cauliflower and vegetables for digestion and satiety.
  • Easy to Digest: A light meal that won’t leave you feeling heavy or bloated.
  • Versatile: Customizable with your favorite vegetables, proteins, or a vegan option.
  • Nutrient-Dense: Provides vitamins, minerals, and antioxidants for overall wellness.
This dish is a healthy, flavorful way to enjoy a meal that aligns with your wellness goals while keeping eating a pleasure, not a restriction.

 

This cauliflower rice with vegetables is a low-carb, gluten-free dish that’s light, easy to digest, and perfect for healthy eating.

 

Nutritional Benefits of Cauliflower
Cauliflower is the star of this dish, offering a wealth of health benefits that make it an excellent choice for a low-carb diet. Here’s why cauliflower shines:
  • Low-Carb: 5g carbs per 100g, ideal for keto and low-carb diets.
  • Low-Calorie: 25 kcal per 100g, supporting weight loss or maintenance.
  • High Fiber: 2g per 100g, promoting digestion, satiety, and blood sugar control.
  • High Water Content: 92% water, making it diuretic and good for hydration.
  • Low Sodium: Naturally low in sodium, beneficial for managing hypertension and fluid retention.
  • Vitamin-Rich: High in vitamin B6 (for energy), B5 (for metabolism), and folic acid (for cell growth).
  • Mineral-Dense: Provides potassium (for heart health) and phosphorus (for bone health).
  • Antioxidant Properties: Contains compounds like glucosinolates, which may support detoxification and reduce inflammation.
Cauliflower is a nutrient-dense, versatile ingredient that makes this dish a healthy, low-carb alternative to traditional rice, helping you feel good while enjoying your meals.
Answering Common Questions About Cauliflower Rice
How to Keep Cauliflower Rice from Getting Soggy?
Cauliflower rice can become soggy if not prepared properly, but these tips will ensure a perfect texture every time:
  • Don’t Overcook: Sauté the cauliflower rice for just 3-5 minutes over medium-high heat. Overcooking releases excess water, making it mushy.
  • Cook in Small Batches: Overcrowding the pan causes steaming instead of sautéing, leading to sogginess. Cook in a single layer and work in batches if needed.
  • Use a Hot Pan: A hot pan with a bit of olive oil helps the cauliflower rice crisp up slightly, preventing a watery texture.
  • Avoid Adding Water: Don’t add extra liquid during cooking, as cauliflower naturally releases moisture
How Do You Remove Excess Moisture from Rice?
Removing excess moisture is key to achieving fluffy, non-soggy cauliflower rice. Here’s how to do it:
  • Squeeze After Grating: After grating or processing the cauliflower, place it in a clean kitchen towel or cheesecloth and squeeze out as much water as possible. This step is crucial to reduce moisture before cooking.
  • Pat Dry: Spread the grated cauliflower on a paper towel and pat dry to absorb any remaining moisture.
  • Cook on High Heat: Sautéing on medium-high heat helps evaporate moisture quickly, preventing a soggy result.
  • Don’t Cover the Pan: Covering traps steam, which adds moisture back into the cauliflower. Keep the pan uncovered to let steam escape.
These techniques ensure your cauliflower rice stays light, fluffy, and perfectly textured, making it a delicious base for this vegetable-packed dish.

 

With cauliflower as the base, it’s packed with fiber, vitamins like B6 and folic acid, and minerals for overall wellness.

 

Cauliflower Rice with Vegetables

 

Cauliflower Rice with Vegetables Recipe
This recipe creates a low-carb, flavorful dish that’s easy to prepare, even for beginners. The cauliflower rice is paired with carrots, zucchini, onion, and minced beef, but you can customize it to your liking with other vegetables or proteins.
Ingredients (Serves 4)
Cauliflower Rice
  • 1 medium cauliflower head (~500g, grated or processed into rice)
  • 1 tbsp olive oil
  • Pinch of sea salt and black pepper
Vegetables and Protein
  • 1 medium carrot (grated)
  • 1 medium zucchini (grated)
  • 1 small onion (cut into thin julienne strips)
  • 200g minced beef (or substitute with steamed fish, egg, or extra veggies for a vegan option)
  • 1 tbsp olive oil (for sautéing)
Garnish
  • 1 tbsp sesame seeds (or chia, sunflower, pumpkin, or flax seeds for variety)
Instructions
  1. Prepare the Cauliflower Rice: Remove the leaves and core from the cauliflower. Grate using a coarse grater or pulse in a food processor until it resembles rice. Place in a clean kitchen towel and squeeze out excess moisture (see tips above). Set aside.
  2. Sauté the Cauliflower: Heat 1 tbsp olive oil in a large pan over medium-high heat. Add the cauliflower rice, season with salt and pepper, and sauté for 3-5 minutes until tender but not soggy. Set aside.
  3. Cook the Vegetables: In the same pan, add 1 tbsp olive oil and sauté the onion for 3-4 minutes until soft and translucent. Add the grated carrot, sauté for 2 minutes, season with salt and pepper, and set aside. Add the grated zucchini, sauté for 1-2 minutes (don’t overcook to maintain texture), season, and set aside.
  4. Cook the Protein: In a separate pan, cook the minced beef over medium heat for 5-7 minutes until browned and fully cooked. Season with salt and pepper. (For fish, steam for 5 minutes until tender; for a vegan option, skip this step and add more veggies like eggplant or artichoke.)
  5. Assemble the Dish: On a deep plate or using a mold for presentation, layer the cauliflower rice, vegetables, and minced beef. Sprinkle with sesame seeds for added flavor, texture, and a boost of calcium.
  6. Serve: Serve warm as a main dish, enjoying the light, flavorful combination of ingredients.

 

Ready in under 30 minutes, this versatile recipe can be customized with your favorite vegetables or proteins for any occasion.

 

Tips for Success
  • Keto-Friendly: Use less carrot and zucchini to keep carbs at ~5g per serving, focusing on cauliflower as the main ingredient.
  • Vegan Option: Skip the beef and add more vegetables like eggplant, artichoke, or cabbage for variety.
  • Make Ahead: Grate the cauliflower and vegetables in advance; store in the fridge for up to 2 days or freeze for up to 1 month for quick prep later.
  • Storage: Store leftovers in an airtight container in the fridge for up to 2 days. Reheat gently in a pan to avoid sogginess.
  • Serving Suggestion: Pair with a glass of sparkling water with a lemon wedge for a refreshing, light meal.
  • Main Course Pairings: Follow with other low-carb dishes like cauliflower rice with cod, cream of cauliflower, or paleo cauliflower pizza for a cohesive menu.
Why This Recipe Shines
This Cauliflower Rice with Vegetables is a low-carb, gluten-free, light dish that’s perfect for transitioning back to healthy eating after a period of indulgence, offering a satisfying, easy-to-digest meal. The cauliflower provides a nutrient-dense base, while the vegetables and minced beef add flavor, texture, and variety. It’s a versatile recipe that can be customized to your taste, making it ideal for feeding a crowd or meal prepping for the week. With tips to keep the cauliflower rice fluffy and delicious, this dish ensures you’ll enjoy every bite without the heaviness of traditional rice.

 

This Cauliflower Rice with Vegetables is a low-carb, gluten-free, light dish that makes returning to healthy habits a delicious experience, offering a nutrient-dense meal that’s easy to prepare and enjoy. With cauliflower as the star, it’s packed with fiber, vitamins, and minerals, supporting digestion, weight management, and overall wellness.
Whether you’re cooking for yourself or a crowd, this versatile recipe is a fantastic way to enjoy a satisfying, guilt-free meal.
Have you tried cauliflower rice yet? What’s your favorite low-carb dish?
Share your thoughts in the comments and explore more healthy recipes on our site.
Make this dish, savor the flavors, and embrace healthy eating with joy!
Cheers!

More Low-carb Recipes:

 

arroz de coliflor con verduras

Arroz de coliflor con verduras

El arroz de coliflor con verduras es una receta fácil y sana, baja en hidratos de carbono, ideal para cuidarte sin dejar de disfrutar comiendo.
4.67 from 3 votes
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Course Principal
Cuisine Mediterranea
Servings 4 raciones
Calories 102 kcal

Ingredients
  

  • 4 tazas coliflor rallada (600 gramos aproximadamente, o 1/2 coliflor)
  • 1 calabacín grande (300 gramos aprox.)
  • 1 cebolla (200 gramos aprox.)
  • 3 zanahorias (300 gramos aprox.)
  • 1 pizca sal marina
  • 1 pizca pimienta negra molida
  • 1/2 cucharadira semillas de sésamo
  • 100 gramos carne de ternera picada

Instructions
 

  • Ralla la coliflor y resérvala, después ralla la zanahoria y el calabacín, reserva cada ingrediente por separado.
  • La cebolla córtala en juliana fina.
  • Saltea la coliflor con una gotas de aceite de oliva, sazona y reserva.
  • Pocha la cebolla, y después de unos minutos añade la zanahoria rallada, saltea, sazona y reserva.
  • Saltea el calabacín durante muy poco tiempo, al estar rallado se cocina enseguida y no interesa que se deshaga. Sazona y reserva también.
  • En otra sartén puedes ir haciendo la carne, si eliges otro producto, por ejemplo pescado, te aconsejo que lo cocines al vapor durante poco tiempo para que quede suave y tierno.
  • Monta el plato, puedes usar un molde para que te quede así de bonito, pero también puedes disponer los ingredientes por capas en un plato hondo.

Nutrition Facts
Arroz de coliflor con verduras
Amount Per Serving
Calories 102 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 114mg5%
Potassium 957mg27%
Carbohydrates 21g7%
Fiber 6g25%
Sugar 10g11%
Protein 5g10%
Vitamin A 12680IU254%
Vitamin C 93.9mg114%
Calcium 81mg8%
Iron 1.2mg7%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword arroz, coliflor, low calories, low carb, verduras
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COLIFLOR, LOW CALORIES, LOW CARB, PRINCIPAL, SIN CEREALES, SIN GLUTEN

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4.67 from 3 votes (2 ratings without comment)

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