cauliflower rice cauliflower rice Israeli Kitchen We can't believe it's not rice. (Photo: Sarah F. Berkowitz)

Cauliflower rice with dill and shallots

Vitamin-rich cauliflower rice is the new healthy ‘starch.'

  • Yield: Serves 4
  • Prep time: 20 minutes
  • Cook time: 15 minutes

My family’s food preferences tend to go in waves – and lately we’ve been riding high on rice, white, brown, in sushi, or in some other concoction one of us dreams up. But truthfully, too much rice is really not a good idea. So when this new fad started going around to turn cauliflower into a rice-like dish, I knew it would be a hit. First try was a bust. But I nailed it on the second try – this recipe is fool-proof, easy to make, and remarkably similar to the mouth-watering, exotic tasting Mediterranean rice my Persian-Israeli friend makes for just about every special occasion.

Just FYI, although many think of rice, especially brown rice, as a health food – it’s best eaten in moderation. Hence the need for substitutions like cauliflower rice. Trace amounts of arsenic have been found in rice, higher in brown rice than in white, and lowest in white jasmine and basmati rice. Brown rice also contains high levels of phytic acid, found in the bran, which makes it hard for the body to absorb nutrients.


  • 1 head cauliflower
  • 1-2 tablespoon olive oil
  • 3 shallots, finely diced
  • 1/2 cup packed fresh dill, chopped
  • 1 teaspoon curry powder*
  • 1 teaspoon sea salt
  • 1/2 teaspoon black pepper


Heat oil in frying pan. Add shallots, and sauté approximately 5 minutes, or until golden.

Meanwhile, separate cauliflower florets, and reserve white core, if possible. Cut core into pieces. Add florets and pieces of core to processor and pulse several times until cauliflower is finely chopped, but not pulverized.

Add cauliflower rice to pan, along with spices and herbs, and stir to coat. Cook 8-10 minutes.

Serve warm. Can be kept in fridge for 2 days.

*For a stronger Mediterranean flavor, add ½ cup currants, slivered almonds and a double dose of curry to the rice.

Related Topics: Vegetarian

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