Low-Carb Cauliflower Rice with Fried Onions and Sumac
If you like cauliflower you’ll enjoy this Low-Carb Cauliflower Rice and this delicious side dish is also Keto, low-glycemic, dairy-free, gluten-free, Paleo, Whole 30, and vegan! Use the Recipes-by-Diet-Type Index to find more recipes like this one.
One of the first things I heard about when I started the South Beach Diet
was the now-famous cauliflower “mashed potatoes.” Frankly, the idea didn’t appeal to me until I tried Pureed Cauliflower with Garlic, Parmesan, and Goat Cheese
and realized how good it could be as a delicious cauliflower dish, and not a substitute for mashed potatoes.
I feel the same way about the idea of this Cauliflower Rice with Fried Onions and Sumac. Although the name is useful to give an idea of the texture of this dish, it’s cauliflower, plain and simple. If you don’t like cauliflower, you’re not going to like this.
However, if you’re someone like me who likes cauliflower a lot, you might really enjoy this idea of grating up cauliflower so it’s in small pieces (like rice, but I like mine a bit larger than grains of rice.) I spiced it up a bit with fried onions and Sumac
, but both those things are purely optional.
Cauliflower rice can be great served underneath something in the way you would use rice, and I ate some of the West African Chicken and Peanut Stew on top of this and really enjoyed it. I found quite a few search results for cauliflower rice when I checked Food Blog Search, so apparently I’m very late to this party! Of course this is a perfect Phase One recipe, and it’s also Low-Carb, Gluten-Free, Paleo, and Whole 30 approved!
If you’re going to add a fried onion (or two!), start that first because it took nearly 10 minutes to get the onion as browned as I wanted. Be sure your onion is chopped into very small pieces.
Heat the olive oil, then add onions, turn heat to medium and let them cook while you prep the cauliflower, Be sure to turn them a few times so they don’t burn.
I do think this is best freshly made, so cook as much as you’ll eat. I used half a head of cauliflower to make 2 servings. Start by removing the leaves and most of the core, then slicing the cauliflower into slices.
I saw various methods for grating the cauliflower, including a hand grater and grating in a food processor, but the method I liked best was using the food processor steel blade and pulsing until it was in small pieces.
Don’t get carried away with the pulsing or you’ll be on your way to cauliflower puree. I’ve made this a few times now and find I prefer a rough chop, with a few pieces that are slightly larger.
By now the onions should be getting nicely browned. Add the cauliflower on top of the onions. (I didn’t need more oil, but you might if your pan sticks.)
Turn the heat to medium-high and cook the cauliflower, turning every minute or so. I seasoned this with a generous amount of salt and fresh ground black pepper while it cooked, but didn’t add the Sumac
until I plated it.
I like cauliflower with a slight bite to it, similar to “al dente” pasta, but I also wanted this to be lightly browned like you see in this photo. I cooked it nearly 5 minutes, but take a taste and see when you think it’s done.
And just for fun, here’s the not-bad-at-all photo of this dish from 2010 when I first discovered Cauliflower Rice!
Low-Carb Cauliflower Rice with Fried Onions and Sumac
(Makes 2 servings, recipe adapted by Kalyn from many inspiring recipes in cookbooks and on food blogs.)
1 T olive oil
1 small onion, diced small
1/2 large head cauliflower, chopped in food processor or grated by hand so the texture resembles rice
salt and fresh ground black pepper to taste
Sumac for seasoning (optional, could also use sweet paprika or even Spike Seasoning.)
Chop onion into very small dice. Heat olive oil in small but heavy frying pan, add onion, turn heat to medium and let onions cook while you prep the cauliflower. Be sure to watch and turn onions a few times so they don’t burn.
While onions cook, cut a large head of cauliflower in half. Remove leaves and most of the core from the half you’re using, then cut into slices about 1/2 inch thick. Put in food processor fitted with steel blade and gently pulse until cauliflower has a texture somewhat similar to rice. I like to leave it a bit more chunky rather than finely chopped, so consider the texture you’d like when you’re eating it and pulse to that point. (The cauliflower can also be grated on the large side of a hand grater or grated using the tube on a food processor)
When onions are nicely browned (about 8-10 minutes) add the cauliflower, season generously with salt and fresh ground black pepper, and turn heat to medium high. Let cauliflower cook, turning often, until it’s lightly browned and cooked to your liking. I prefer a slight bite to the cauliflower, and cooked it about 4 1/2 minutes.
Put cauliflower on plate, sprinkling with Sumac or other seasonings of your choice. This is great served under stir-fries, curries, stews, or other vegetables. Serve hot.
I didn’t think it reheated particularly well, so I’d only make as much as I would eat at that meal.
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Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Of course this low-carb and low-glycemic
side dish is a perfect choice for any phase of the South Beach Diet or most any type of low-carb diet plan.
Find More Recipes Like This One:
If you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count
, which will calculate it for you. Or if you’re a member of Yummly
, you can use the Yum button on my site to save the recipe and see the nutritional information there.
More Low-Carb Cauliflower Recipes To Try:
Cheesy Baked Cauliflower Tots from Kalyn’s Kitchen
Cauliflower Hummus from A Veggie Venture
Mashed Cauliflower with Cheese and Dill from Kalyn’s Kitchen
Paleo Dirty Rice from Elana’s Pantry
Twice Baked Cauliflower from Kalyn’s Kitchen
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