Raw Cauliflower “Rice” Salad

I learned in a Raw Cooking Class with Meghan Telpner that if you simply whir cauliflower in your food processor you end up with a grain-like consistency. It’s actually very cool and tastes remarkably like rice. And it has the added benefit of featuring a cruciferous veggie that is often overlooked but comes loaded with antioxidants, fiber and anti-inflammatory properties.

cauliflower rice

In a continued effort to not turn on my stove during our current heat wave, I thought this was the perfect time to experiment with more raw foods and thus this salad was conceived. My husband and I both enjoyed it but the kids only ate a small amount and found it a bit too tangy with all of the lemon juice. I might actually hold off with the lemon the next time I make it and let the kids control how much they put into their own servings.

The easiest way to prepare this rice is to use the “S” blade on your food processor or you can simply grate the cauliflower with a hand grater. If it is over processed it will become watery and mushy so be sure to pulse the florets slowly in your processor. Oh and word of warning – raw cauliflower may make you a bit gassy so don’t overindulge in your first sitting unless you are prepared to blow your family off the couch later in the evening if you know what I mean ; )

Raw Cauliflower “Rice” Salad


1 head of cauliflower
2 pints of cherry tomatoes, halved
1/2 cucumber, diced
1 pepper (the colour of your choice), chopped
1 bunch fresh cilantro, chopped
1 handful fresh basil, chopped
12-15 black olives, pitted and chopped
1/3 cup extra virgin olive oil
1/3 cup fresh lemon juice
Salt and pepper to taste

Break cauliflower into pieces and pulse in a food processor using an “S” blade until you achieve a rice-like consistency. Work in batches so that you don’t overload the processor and end up with big chunks- you want it all to be even and fine. Place the finished “rice” into a large bowl.

Stir in cucumber, tomatoes, pepper, olives, cilantro and basil. Add oil, lemon and salt and pepper to taste and toss to combine. Serve cold.


7 thoughts on “Raw Cauliflower “Rice” Salad

  1. Love your ‘warning’ of what might happen to your family, haha!!! Seriously, it sounds delicious 🙂

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