Oh, Riced Cauliflower Salad, how you've revamped the salad game! Gone are the days when traditional rice salad weighted down our plates and our carb-conscious consciences. In this kitchen riced cauliflower salads are the new norm, bursting with colours and nutrient-packed joy.
Imagine the humble cauliflower, pulsed to perfect rice-like pearls, frolicking with sweet corn kernels, plump peas and vibrant red pepper. Toss in some crunchy carrots liven it up with fresh parsley and bind it together with a creamy mayonnaise laced with zesty lemon juice - what's not to love?
Let's Talk Ingredients and Substitutions
- Riced raw cauliflower - the star of our show, forms the low-carb base that'll have you saying goodbye to starchy regrets.
- Juicy corn kernels and peas - pop with sweetness, adding a playful contrast to the soft grains of cauliflower.
- Vibrant red pepper and carrot - mingle in for a flashy burst of colour and essential crunch.
- Parsley - because what's a salad without a sprinkle of fresh herbs to elevate it to green goddess levels?
- Mayonnaise - for creaminess and to bind everything together.
- Lemon juice - for that zesty zing, cutting through and brightening ou our salad.
- And should you wish for vegan options simply swap out the mayonnaise for our zingy lemon garlic dressing instead.
Before we begin, pop your peas and corn in a bowl and pour over some hot water so that they can be ready to toss in the salad when we are done prepping everything all the colourful veggies.
Step 1 - Start with the Cauliflower
Wash your cauliflower thoroughly and pat it dry. Remove the leaves and core then discard.
Break down the cauliflower head into chunks.
Then give them a whirl in the food processor until they're just the right size (use your s-blad attachment for this) a little trick for this is to pulse in bursts, making sure each piece is uniformly riced.
If you don't have a food processor, grating the florets with a box grater gets the job done, albeit with a bit more elbow grease.
Step 2 - Let's Get Chopping!
Now, we are going to wash, trim and peel our carrots and cut them into bite-sized pieces. If you have your food processor out you can give them a whizz in that to save some time.
Then we are going to remove the core and those pesky seeds from your red capsicum/pepper, give it a rinse to dislodge the stubborn seeds then chop into up into a fine dice.
Next, we are going to tackle our green onions, wash and trim them and then cut them into thin slices with a sharp knife.
Let's not forget the parsley, give it a thorough wash in the sink, shake it and pat it dry, then roughly chop it up.
Step 3 - Mixing Magic - Combining the Ingredients
Now is the moment where riced cauliflower, vibrant veggies, and that tangy dressing come together!
Place all the riced cauliflower, finely diced carrots and capsicum into a large mixing bowl, drain and add the cooked baby peas and corn kernels.
Season with sea salt and cracked black pepper, add the mayonnaise and lemon juice its bright acidity will make your veggies pop with freshness!
Then toss everything together so that every single ingredient is mixed throughout and well coated with the dressing.
Finely we are going to arrange it in a beautiful salad, bowl and a garnish of sliced green onions and sesame seeds to finish.
Popping my riced cauliflower salad into the fridge for a bit before serving ensures that the flavours meld tantalisingly, and each bite is crisp and refreshing.
Serving Suggestions 🍽
Our crunchy cauliflower rice salad recipe can be enjoyed in numerous ways:
- As a Side Dish: Serve riced cauliflower salad as a refreshing side dish at barbecues, picnics, or alongside grilled proteins like chicken, fish, or steak. Great with crispy fried chicken or lamb kofta.
- Lunch Bowl: Make it a substantial lunch by adding grilled chicken, shrimp, or tofu on top. Drizzle with extra dressing if needed.
- Wrap or Pita Filling: Use the salad as a filling for wraps or pita pockets along with some falafel. Add a dollop of hummus for extra flavour.
Tips and Questions
Can I use frozen cauliflower rice?
Yes, frozen riced cauliflower can be a convenient option. Just ensure you thaw and drain it properly to avoid excess moisture in your salad.
Can I make this salad ahead of time?
Absolutely! In fact, this riced cauliflower salad recipe often benefits from some time for the flavours to meld. Prepare it a few hours or even a day in advance, keeping it refrigerated until ready to serve.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator. The salad should stay fresh for 3-4 days.
What diets is it suitable for?
A great gluten-free salad is suitable for Keto, Low Carb, Nut Free, Paleo, Vegetarian, Whole30 eaters. It can be made vegan by swapping to a vegan mayo or using our vegan caesar dressing.
- Food Processor
- 4 cups cauliflower rice
- 1 cup carrots (finely diced, 4 small carrots 200 grams or 7 ounces)
- 1 cup baby peas (cooked)
- 1 cup corn kernles (cooked)
- 1 cup red bullhorn pepper (finely diced, 1 medium pepper 180 grams or 6.3 ounces)
- ⅓ parsley (chopped)
- 4 tablespoons mayo (either whole egg mayonnaise, vegan or paleo)
- 2 tablespoons lemon juice
- 2 tablespoons green onion (finely sliced)
- 1 tablespoon sesame seeds (toasted)
- Wash your cauliflower thoroughly and pat dry.
- Remove the leaves and core then discard. Then cut into manageable pieces, add to your food processor with the s-blade attachment until it looks like rice. Alternatively, cut into manageable chunks and grate using the biggest holes on a box grater.
- Wash, peel and trim your carrots then either finely dice or blitz in your food processor.
- Remove the core and seeds from your red capsicum/pepper, rinse the seeds then finely dice.
- Wash and trim your green onion then slice finely.
- Place all the riced cauliflower, finely diced carrots and capsicum, add the cooked baby peas and corn kernels. Season with sea salt and cracked black pepper, add the mayonnaise and lemon juice and tons well to combine. Taste and adjust seasonings according to your liking.
- Arrange in a salad bowl or platter, scatter with the sliced green onions and toasted sesame seeds. Keep chilled until ready to serve.