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Raw Savory Seeded Cauliflower “Rice”

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During the Fall and Winter months, I find myself searching for those dishes that are comforting and warming… not only to the belly but to the soul as well.

I am always ready for Fall to come.  I love summertime, who doesn’t.  But Fall instantly floods my body with a warmth that oddly enough causes goosebumps.  Waking up with a cold nose, snuggling deeper and deeper into the layers of heavy quilts… as I step out onto the wooden floor with my bare tootsie-pops, my feet cry for those warm fuzzy socks that are tucked in the far corner of the drawer… heading out the door, swaddled in layers of clothing, wrapping handmade scarves around my neck… sipping hot tea with my husband as we draw closer and closer to one another on the sofa, pleading with the crisp room air to stay away.  Goodness gracious,  I sort of dazed out there.  hehe  I had to reel myself back in so I could get this recipe ready for you.   I hope I didn’t lose you. :)

So, lets talk a little ingredients here.  Cauliflower is the new kale if you ask me.  More and more it seems that people are trying to avoid the starchy potatoes, rice and pastas in their diets… regardless of what their eating lifestyle might be.  It used to be that this poor unloved veggie just got pushed around the plate and caused noses to wrinkle.  But now it is steamed, baked, fried, mashed, “riced”, and made into sauces… it just never ends!  I too am hopping onboard because I love cauliflower and always have, in any shape or form.

To “rice” cauliflower, it is just a matter of breaking it down to rice sized bits by either using a food processor, grater or in tight situations, a knife.   To keep it raw, it can be eaten as is for a bit of a crunchier texture or you can pop it into the dehydrator for a few hours to soften it.   The remaining ingredients that I added are to give the cauliflower rice a heartier flavor.  By itself, it is a bright and light flavor.  But again, for winter time, I want something substantial and wholesome.  So even though I am talking about making this during the chiller months, it can easily adapt to the warmer weather, giving you that light and fresh flavor.

Raw--Savory--Seeded-Cauliflower-“Rice”-2Ingredients:  yields 3 cups

  • 1 lb cauliflower, (about 1 small head)
  • 1/4 cup raw pumpkin seeds ground to a fine meal/powder
  • 1/4 cup raw sunflower seeds, soaked and dehydrated
  • 2 tsp nutritional yeast
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 4 green onions, white and green parts sliced thin
  • 3 Tbsp chopped fresh parsley


  1. Rough chop the cauliflower, discarding the stem and outer leaves.
  2. Place the cauliflower into the food processor, fitted with the “S” blade, and pulse until it reaches a rice-sized texture.  The pulsing actions works best as it causes the cauliflower to jump and rotate around in the bowl while being chopped.  This action prevents the cauliflower from getting over-processed on the bottom with big chunks left on top to still break down.    When finished place a medium-sized bowl.
    • If you don’t have a food processor, you can use a cheese grater and do it by hand.  Or  practice your knife skills.
  3. Using either the food processor or a spice grinder, break the seeds, nutritional yeast, salt and pepper, down to a flour texture.   Add to cauliflower.
  4. Add the green onions and parsley.  Stir everything together, making sure the dry ingredients get mixed in well.
  5. Serving options:  you can enjoy this at room temp or you can warm it in the dehydrator set at 115 degrees for a few hours.
  6. Store leftovers in the fridge for 3-5 days.


I wanted to show you what the texture were that I was describing above.

Ground-Pumpkin-and-Sunflower-Seeds1   cauliflower-rice-texture

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4 thoughts on “Raw Savory Seeded Cauliflower “Rice”

  1. Alta says:

    I like to make a dish with the cauliflower ‘rice’ that resembles Chinese fried rice. I just add either grated or matchstick carrots, finely diced green onions, sesame seeds, finely diced ginger, and garlic. A little apple cider vinegar or lemon juice sweetened with agave nectar or stevia gives it a sweet and sour flavor. the longer it sits, the better it gets!

    • amie-sue says:

      Oh Alta, that sounds divine. :) Thank you for sharing that. I might have to give that a whirl myself. I find that raw savory dishes increase with depth of flavor when they have time to meld together. Be well and blessed! amie sue

  2. Bridget Robertson says:

    I am really enjoying your savory recipes. I am not a big sweet eater. Plain fruit fills that Bill for me. So thank you for giving me ones like this. I always Pin them. And usually tweet them as well.

    • amie-sue says:

      Your welcome Bridget. My site has always leaned more to the sweeter side of things… (guilty hehe) But as the seasons shift so do my cravings… so I too am thankful for my savory dishes. :) Thank you for spreading the “health” to others! Have a wonderful weekend, amie sue

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