I have discovered cauliflower rice a few years ago. The benefit is simple – you get a dish that really resembles a normal rice, but with just a fraction of calories. It is lighter for you and has a very high nutritional value too.
You are not mistaken either – you are going to have a creamy ‘cheesy’ sauce, but without actual cheese. When you get to make it, you’d see why I am so excited about this dish.
Another benefit of this dish is that it actually has a very small list of ingredients, just 3 (I am not counting oil or soy sauce)!
I prefer to use so-called tech progress in form of my basic food processor to grate cauliflower florets. You can use a normal grater, but you should have a better patience than me then.
Broccoli was chosen as one of those foods that is super good for you – it is packed with so many essential vitamins and minerals, you won’t need to have a multivitamin at all (provided you eat it regularly). However, we are not dogs who love routine, we do like varied and exciting diet, so feel free to experiment with the green veg – other leafy greens would be perfect too, you can also think about mushrooms or peppers.
As a matter of fact, the cooking method could be also slightly altered. I love to stir fry my cauliflower rice, but sometimes I put it in a steamer for 7 minutes, drain the excess water and then assemble the dish – it is all up to you!
Have a go at this light and satisfying recipe. Enjoy!
Cauliflower rice with broccoli and 'cheesy' sauce
Yield 2 servings
With just three main ingredients: cauliflower, broccoli and cashews, it could not be an easier dish. Yet it requires some preparation (soaking cashews and grating cauliflower), totally worth it. If you make a bit extra, don't worry - I love making much more of this cheesy sauce, it is going to be amazing with your pasta or lasagne.
To make 2 servings:
- 1 small cauliflower
- 1 small red onion
- 1 cup or 130 g of broccoli
- 1 cup of cashews (approx 130 g)
- nutritional yeast (optional but would really help to make it cheesy)
- unrefined sunflower oil and seasoning
Start the process of making the sauce with soaking your cashews in a dish, cover with 250 ml cold water and leave it for at least 2-3 hours or better overnight. This recipe preparation time takes an average time of 3 hours to soak cashews.
Using food processor, grate cauliflower florets into quite small (rice sized) pieces.
Peel and finely chop your onion. Heat a table spoon of unrefined sunflower oil in a pan and add finely chopped onion. When softened and translucent (no colour please), add your cauliflower rice. Cook for 5-6 minutes, stirring and making sure it is cooking evenly.
In the meantime, steam your broccoli for 5 minutes. I assume you have separated the florets so your broccoli pieces are of medium size. Your want your broccoli slightly crunchy (as your cauli rice will be quite soft).
Now, whilst it is all cooking and steaming, blitz your cashews with that water, it will create a creamy paste (use a powerful handheld blender to make it soft and not grainy). See how think or thin it is and adjust (you can add cashew milk for an extra creaminess but also to dilute it a bit). A tablespoon of nutritional yeast is your magic tool to add cheesiness to this sauce. Season well. As a very optional extra, you can add soy sauce or tamari to this sauce (it will make it darker but also richer; more savoury and saltier too).
It is all ready now and just assemble the dish by serving your cauliflower rice with broccoli and pour warm cheesy cashew sauce all over. Delicious!
Serving Size 1 serving
Amount Per Serving
% Daily Value
Total Fat 24.5 g
Saturated Fat 1 g
Unsaturated Fat 23.5 g
Sodium 10 mg
Total Carbohydrates 28 g
Dietary Fiber 24.4 g
Sugars 3.5 g
Protein 14.9 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.