How to Make Riced Veggies for Recipes

Learn how to make riced veggies to use in your favorite healthy recipes! Ricing vegetables is quick and easy to do, and it costs less than buying them at the store!

Well guys and gals, today you’re in for treat. Okay not really a treat, but more of helpful tool. I know, I know, it’s Valentine’s Day and I’m posting about veggies. GASP! But this post just happens to be our our next recipe for our HOW TO series. And this is worth saving! So once you finish your dark chocolate, pull up a chair and let’s talk VEGGIES!

The 411 on riced veggies!

If you make or eat a lot of gluten-free, paleo, Whole30, or low carb recipes, you’ve probably used and/or eaten riced veggies. They’re grain-free, gluten-free, low in calories, and they’re a great replacement for high-carb foods like potatoes and rice.

HOW TO MAKE RICED VEGGIES

What vegetables can be riced?

There are SO many varieties of riced veggies, to list them all would take a long time! Some of the best vegetables for ricing are cruciferous varieties, like cauliflower, broccoli, cabbage, and Brussels sprouts. Potatoes, squash, beets, and carrots are great for ricing, too.

Today, I’ll show you how to make riced veggies using a few of my favorite vegetables. It’s really easy to incorporate riced veggies into recipes, At the bottom of this post, you’ll find instructions on how to store and cook them, too.

NOTES ABOUT FOOD PROCESSOR BLADES –> You can rice vegetables in food processor with the grating blade or cutting/chopping knife blade, both work! I prefer the knife blade which allows you to control more the size of “rice.”

CAULIFLOWER AND BROCCOLI RICE

What You’ll Need: – 1 head of cauliflower and 3-4 small crowns of broccoli (this will yield about 5-6 cups riced)

How to rice cauliflower and broccoli

• Cut the vegetables into small enough chunks that they will fit through the feeder tube of a food processor. BONUS: You can rice the stems, too!
• In small batches, put the cauliflower chunks into a food processor. Process until the cauliflower has the consistency of rice. Repeat with the broccoli florets.

Favorite recipes on Cotter Crunch that use broccoli and cauliflower rice:

• Riced Broccoli Cauliflower Risotto
• Saucy Paleo Mongolian Beef Broccoli Rice Bowls
• Thai Carrot Cauliflower Rice Salad with Avocado Cream Dressing

BEET RICE

What You’ll Need: 2-3 large beets, scrubbed and peeled (peeling optional).

How to rice beets

• Cut the beets into small enough chunks that they will fit through the feeder tube of a food processor.
• In small batches, place the beets into a food processor fitted with the grating or knife blade. Process until the beets have the consistency of rice.

Favorite recipes on Cotter Crunch that would be great beet rice:

• Zingy Marinated Beet and Apple Salad
• Or try making this Gujaratari Style salad with beet rice added to even out the spice!

SWEET POTATO RICE

What You’ll Need: 2 large sweet potatoes, scrubbed and peeled

How to rice sweet potatoes

• Cut the peeled sweet potatoes into small enough chunks that they will fit through the feeder tube of a food processor.
• In small batches, place the potatoes into a food processor fitted with the grating or knife blade. Process until the sweet potatoes have the consistency of rice.

Favorite recipes on Cotter Crunch where you can use riced potatoes:

• Sweet Potato Cauliflower Patties
• Sweet potato Picadillo Bowls (riced instead of chopped)
• Or you could use sweet potato rice instead of chopped sweet potato in this sweet potato chili!

CARROT RICE

What You’ll Need: 3 large carrots, washed, ends trimmed, and peeled (or leave unpeeled)

How to rice carrots

• Cut the carrots into small enough pieces that they will fit through the feeder tube of a food processor.
• In small batches, place the carrots into a food processor fitted with the grating or knife blade. Process until the carrots have the consistency of rice.

Favorite recipes on Cotter Crunch that use carrot rice:

Quick Carrot Rice Breakfast Nasi Goreng {Paleo}

How to store riced veggies

You can store riced vegetables in airtight containers or Ziploc bags. So the texture lasts longer, I lightly toast the rice in a large pan before storing,

Vegetable rice freezes really well, too. Before freezing, make sure that your riced veggies are completely cool first. Then all you have to do is store them in Ziplock bags. Be sure to press out as much air as you can before closing the bags. Lay the bags flat in the freezer and the riced veggies should keep well for about 3-4 months.

How to cook riced veggies

It’s SO easy! Simply cook them as you would any regular veggie. Due to the texture, I am a little more sensitive when cooking them, so if you have a large amount, work in batches.

Riced veggies work really well in a stir fry, as a flour/filling base (like in this falafel), in risotto, soups, etc.

If you simply want to bake and eat, toss the rice with a few teaspoons of olive oil, spread evenly onto a large baking pan, and bake at 350 F for 10-12 minutes

Let’s put it all together in one place for ya!

Riced Veggies Tutorial (Printable)

How to Make Riced Veggies for Recipes

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★★★★★

5 from 1 reviews

• Author: Lindsay Cotter
• Prep Time: 10
• Cook Time: 10
• Total Time: 20 minutes
• Yield: 2-3 per riced veggie 1x

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Description

How to make riced veggies for low carb and/or paleo meals, budget friendly meal prep, and more! Tutorial and cooking tips!

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Scale 1x2x3x

Ingredients

Ingredients to Make riced veggies ( cups per vegetable listed)

• 1 small to medium head cauliflower (3–4 cups riced)
• 3 large Broccoli Florets (2–3 cups riced)
• 3–4 large carrots (around 2 cups riced)
• 1 large sweet potato or 2 small (around 2 cups riced))
• 3 beets (around 1.5 to 2 cups riced)
• Other veggies that can be riced – cabbage, zucchinis, butternut squash, parsnips, russet potatoes

For baking/cooking riced veggies you will need

• 2 tsp – 1 tbsp olive oil or butter
• seasoning of choice (to taste)

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Instructions

How to rice cauliflower and broccoli

• Cut the vegetables into small enough chunks that they will fit through the feeder tube of a food processor. BONUS: You can rice the stems, too!
• In small batches, put the cauliflower chunks into a food processor. Process until the cauliflower has the consistency of rice. Repeat with the broccoli florets.

How to rice beets

• Cut the beets into small enough chunks that they will fit through the feeder tube of a food processor.
• In small batches, place the beets into a food processor fitted with the grating blade or cutting/chopping knife blade. Process until the beets have the consistency of rice.

How to rice carrots

• Cut the carrots into small enough pieces that they will fit through the feeder tube of a food processor.
• In small batches, place the carrots into a food processor fitted with the grating blade or cutting/chopping knife blade. Both work!
• Process until the carrots have the consistency of rice.

How to rice sweet potatoes

• Cut the peeled sweet potatoes into small enough chunks that they will fit through the feeder tube of a food processor.
• In small batches, place the potatoes into a food processor fitted with the grating blade or cutting/chopping knife blade.
• . Process until the sweet potatoes have the consistency of rice.

How to Cook with Riced Veggies

• Riced Veggies work really well in a stir fry, as a flour/filling base (like in this falafel), in risotto, soups, etc.
• If you simply want to bake and eat, toss the rice with a few teaspoons of olive oil, spread evenly onto a large baking pan, and bake at 350 F for 10-12 minutes

Several veggie rice recipes listed in the blog post!

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Notes

• You can rice vegetables in food processor with the grating blade or cutting/chopping knife blade, both work! I prefer the knife blade for more control over size of “rice.”
• You can store riced vegetables in airtight containers or Ziploc bags. So the texture lasts longer, I recommend lightly toasting the rice in a large pan before storing,
• Vegetable rice freezes really well. Before freezing, make sure that your riced veggies are completely cooled.

• Method: food processor

Keywords: riced veggies, paleo, tutorial, healthy, vegetables, low carb, dairy free, gluten free

And finally, my last tip for riced veggies.

BEST WAY TO USE UP ALL YOUR VEGETABLES AT ONCE?!

• Rice them
• Place all on oiled large oven safe pan and season
• Bake
• Make a beautiful veggie rice pilaf!

Have you tried ricing vegetables yet?

If so, let me know your favorite recipe so far! If not, pick one here, try it, and report back. Mmmm k?

Cheers!

LC