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Savory Seeded Cauliflower “Rice”

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raw vegan Savory Seeded Cauliflower "Rice" served in a cast iron skillet
~ raw, vegan, gluten-free, nut-free ~

During the Fall and Winter months, I find myself searching for those dishes that are comforting and warming… not only to the belly but 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, let’s talk about 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 pasta 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 on board 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 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 chillier months, it can easily adapt to the warmer weather, giving you that light and fresh flavor.

a close up of raw vegan Savory Seeded Cauliflower "Rice" served in a cast iron skilletIngredients:  

Yields 3 cups

  • 1 lb cauliflower, (about 1 small head)
  • 1/4 cup raw pumpkin seeds, soaked & dehydrated
  • 1/4 cup raw sunflower seeds, soaked & dehydrated
  • 2 tsp nutritional yeast
  • 1/2 tsp Himalayan pink salt
  • 1/2 tsp black pepper
  • 4 green onions, white and green parts sliced thin
  • 3 Tbsp chopped fresh parsley
  • 2 Tbsp cold-pressed olive oil


  1. Roughly 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, parsley, and olive oil.  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.
Above - I wanted to show you the textures of the ingredients before I mixed them. Below... all mixed up. :)

Above – I wanted to show you the textures of the ingredients before I mixed them. Below… all mixed up. :)

tossing the ingredients together to make Savory-Seeded-Cauliflower-'Rice'

side view of raw vegan Savory Seeded Cauliflower 'Rice' sitting on a wooden table

6 thoughts on “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

  3. Nathalie says:

    Hello Amie-Sue,

    This recipe is wonderful!! and so versatile, I added some fresh coriander and served it with your Chilie recipe, wow there is no limit to your wonderful creations!

    Thank you!

    • amie-sue says:

      Good morning Nathalie,

      I am sorry that it took me a bit to respond to you. I have been on a “walk about” for the past 6 weeks (see blog posting). I am not fully integrating back into things but I wanted to start tackling some of the questions that have been collecting. :) All that to say, I appreciate your patience with me. :)

      I am so happy that you enjoyed this recipe and that you are enjoying my site. Please keep in touch and you try more recipes. :) Have a blessed weekend, amie sue

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