8th Sep 2016

Creamy Cauliflower and Garlic Brown Rice

Cauliflower rice with basil close up in a bowl on the table
Kate Broman

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.

Related articles:
Curried Cauliflower Soup
Five nutrients for healthy ageing
Which carbs should you choose?


To make a comment, please register or login
14th Sep 2016
Cook cauli & rice, drain. Buy parsley cheese/white sauce from supermarket. Put in microwave for 2 mins. Pour over cooked stuff. 'Viola'. EASY PEASY. Blend if U must. I prefer not to.
Polly Esther
14th Sep 2016
Thankyou Chef :-)
14th Sep 2016
Healthier still would be to make cauliflower rice with no rice.

Using a food processor, ( or grate by hand )process cauliflower florets until very finely chopped.
Heat coconut oil/ vegetable oil in a large, deep frying pan over medium heat. Add chilli, ginger and garlic. ...
Stir in green onions and chives, if using. Season well with salt and pepper.

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