Creamy Cauliflower and Garlic Rice

Today’s Creamy Cauliflower and Garlic Rice is so simple and delicious. And it’s healthier because it uses brown rice rather than white rice, potatoes, or pasta.

White rice has a much higher glycemic index (GI) than brown rice. For those of you not familiar with this term, your GI is a measure of how fast a food raises your blood glucose levels, which is particularly important for anyone at risk of developing type 2 diabetes.

This dish is a particular favourite of mine that doesn’t taste too ‘healthy’, and leaves you feeling satisfied and guilt-free.

Serves: Three
Time: 45 minutes


    • 1 cup brown rice
    • 3-4 cups cauliflower florets
    • 2 cups vegetable broth
    • 2 cups water
    • 1/4 cup milk
    • 1/2 teaspoon salt
    • 1 tablespoons butter
    • 3-4 garlic cloves, minced
    • 1/2 cup Mozzarella cheese for topping


Cook the rice according to usual package directions and set aside. In a large pot, bring vegetable broth and water to a boil. Add in cauliflower and cook for about ten minutes until tender. Transfer cauliflower pieces to a blender or food processor (but don’t drain the liquid) and add in the milk. Puree the contents until smooth, adding leftover vegetable broth as needed to achieve a creamy consistency. Pour cauliflower mixture over the cooked rice, stirring to combine. Melt butter in a large frypan. Sauté garlic over low heat for about 3 to 5 minutes until fragrant, being careful not to burn. Add your rice mixture to the pan and stir through the garlic butter. Stir in cheese until melted. Season with salt and pepper to taste.

Written by YourLifeChoices Writers

YourLifeChoices' team of writers specialise in content that helps Australian over-50s make better decisions about wealth, health, travel and life. It's all in the name. For 22 years, we've been helping older Australians live their best lives.

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