India · Easy
Cauliflower Rice
A healthy low-carb alternative to rice, made from grated cauliflower.
Prep m · Cook m · Serves 4
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vegetables · Brassicaceae
Cauliflower
Brassica oleracea var. botrytis
Cauliflower is a member of the cabbage family, known for its white, tightly packed flower buds. It can be consumed raw or cooked, with a mild flavor and a versatile use in various cuisines.
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Dietary
VeganVegetarianGluten-Free
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Basic Information
Common nameCauliflower
Scientific nameBrassica oleracea var. botrytis
Categoryvegetables
Food familyBrassicaceae
Alternate Names
esColiflor
frChou-fleur
Health Benefits
Major benefits
- Rich in fiber, vitamins A and C, folate, potassium and plant polyphenols.
- Low in calories and high in water content — supports weight management and hydration.
- Regular vegetable intake is linked to lower rates of cardiovascular disease and type 2 diabetes.
EvidenceConsensus among USDA, NIH and WHO reviews is that cauliflower contributes positively to a balanced eating pattern when consumed in appropriate portions.
Nutrition (per 100 g)
calories25
water g92.07
protein g1.91
carbs g4.97
fiber g2
sugar g1.91
fat g0.28
saturated fat g0.06
omega3 g0.001
omega6 g0.007
sodium mg30
potassium mg299
calcium mg22
iron mg0.42
magnesium mg15
zinc mg0.18
vitamin a iu0
vitamin c mg48.2
vitamin k mcg15.5
folate mcg57
Glycemic index15
Glycemic load1
Cultivation
ClimateCool temperate climates are ideal.
Growing seasonSpring and fall.
IrrigationRegular irrigation is required during dry spells.
Global Production
Seasonal availabilityAvailable year-round with peak seasons in spring and fall.
Storage
RefrigerationBest stored in the fridge in a perforated bag.
FreezingCan be blanched and frozen for longer storage.
Shelf life3-5 days in ideal conditions.
Recipes (1)
Cook it · 3 recipes
Lebanese · Lebanon · Advanced
مغلوبة (Maklouba)
Layered rice dish cooked with meat and vegetables, then inverted.
105m · Serves 4
Indian · India · Beginner
Aloo Gobi (आलू गोभी)
Spiced potato and cauliflower stir-fry, a staple vegetarian dish.
35m · Serves 4
Indian · India · Intermediate
Pav Bhaji (पाव भाजी)
Spicy vegetable mash served with buttered buns, a Mumbai street food must-try.
50m · Serves 4
Read more · 2 articles
vegetables
Broccoli
Broccoli, scientifically known as Brassica oleracea var. italica, is a green vegetable that belongs to the Brassicaceae family, which also includes cauliflower, cabbage, and kale. Broccoli is low in calories but rich in essential vitamins, minerals, and antioxidants.
vegetables
Cauliflower
Cauliflower, scientifically known as Brassica oleracea var. botrytis, is a versatile and nutritious vegetable that belongs to the Brassicaceae family, which also includes broccoli, cabbage, and kale.
Interesting Facts
- Cauliflower can come in different colors, including purple, orange, and green.
- It is often used as a low-carb substitute for grains and legumes.
Frequently Asked Questions
Is Cauliflower healthy?
Yes — Cauliflower is generally considered a nutritious addition to a balanced diet when consumed in appropriate portions.
How should I store Cauliflower?
Follow the storage guidance above. Most fresh varieties benefit from refrigeration; shelf-stable versions keep in a cool, dry cupboard.
Can I freeze Cauliflower?
Many forms of Cauliflower freeze well. Portion into freezer bags, label with the date, and use within 3 months for best flavor.
What does Cauliflower pair well with?
Consult the recipe suggestions above — Cauliflower usually pairs beautifully with fresh herbs, citrus, or a matching regional cuisine.
Where does Cauliflower come from?
Cauliflower is produced or sourced in a variety of regions worldwide. Local farmers' markets are often the freshest option.
References
- Nutritional Benefits of Cauliflower · Nutrition Journal
Profile source: seed-stub · updated 8/7/2026
