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Mexican Hemp Heart Cauliflower Rice Recipe (Low-carb, keto friendly)
Have you heard about cauliflower rice? It’s gaining popularity super quickly for a variety of great reasons.
But just like plain cauliflower gets boring, so does plain cauliflower rice. So we’re here to jazz it up some and make it much more exciting (and tasty)!
THIS hemp heart cauliflower rice recipe, in particular, is one we think is super special. Even people who don’t like rice tend to love the taste of this Mexican-inspired dish! The spicy hemp hearts lend a delicious flavor to a powerful rice substitute. And help make it a LOT more exciting to listen to mom and “eat your vegetables!”
You’ll love this Mexican flavor any night of the week! Perfect for a keto diet, trying to lose weight, or just trying something new! We love to use it mixed with taco fixings for a hearty burrito bowl!
What is cauliflower rice?
Cauliflower rice is processed cauliflower which is about the size of a rice. Cauliflower rice has a neutral flavor, similar to rice, but is a low-carb alternative to rice. You can use cauliflower rice as a substitute to any rice dish.
If you’re new to this food, it’s honestly exactly what it sounds like. Simply put, someone figured out to chop up cauliflower into fine granules that resemble rice.
It’s obviously not exactly the same food (for example, it won’t absorb liquids quite the same way). There are many advantages to eating cauliflower rice over regular rice, though.
You can use it in place of rice in pretty much any recipe you can think of. It offers a similar, neutral flavor so that you’re getting the feel of rice but with a lower carb content. This is a perfect option for those trying to eat a more plant-based diet!
How do you make cauliflower rice not soggy?
Avoid soggy cauliflower rice by avoiding overcooking or adding too much cooking oil. Soggy cauliflower rice can be corrected by using a paper towel to soak up excessive moisture.
Maybe you have heard of cauliflower rice before. You may have heard some horror stories that it’s a sticky pile of mush when cooked wrong. It’s easy to avoid soggy cauliflower rice with just a couple of easy tips!
First, make sure you don’t overcook your cauliflower rice. It doesn’t take much heat to break down the components that give it that delightful natural crunch. Cooking it even a couple of minutes too long break down the crunch factor too much, and you lose structure. It’s really as simple as that.
You may also be using too much oil in your cooking. The oil effectively makes the cooking temp extra hot and breaks down that crunch even faster. Use less oil and/or cook for less time to retain a more chewy texture.
If all else fails and you’ve gone too far, try simply spreading the rice on a paper towel before continuing. This can help absorb some of the excess moisture and leave just that crunchy factor behind.
Is cauliflower rice better for you than rice?
Cauliflower rice is a healthier alternative to rice. Consuming cauliflower over rice contains less calories and more nutrients. Therefore, cauliflower is better for your waistline and overall health.
This is usually one of the first questions people ask about cauliflower rice. The short answer is yes, cauliflower rice IS better for you than rice.
First, you’re eating a vegetable packed with vitamins and minerals instead of a sometimes heavily processed grain.
You’ll get about 80-90% fewer calories by eating cauliflower rice over the grain version! Since most people tend to eat too many calories, this is a great benefit for many! This is especially true for those who eat a “Western” diet (i.e. most Americans).
Another great benefit of cauliflower rice is the vitamin and mineral content. When comparing the same common nutrients (by daily percent intake recommendations), you’ll find:
Cauliflower contains:
- Calcium (12%)
- High vitamin C (472%)
- Iron (13%)
- Vitamin B6 (55%)
- Magnesium (22%)
- Dietary fiber (12g)
Whereas rice contains:
- Calcium (1%)
- Iron (1%)
- Vitamin B6 (5%)
- Magnesium (4%)
- Dietary fiber (0.6g)
As you can see, there is a HUGE difference in the nutrition between the two! Since rice is typically used just for side dishes, why not make your side dish MUCH healthier?!
Does cauliflower rice have a lot of carbs?
Cauliflower rice contains a minimal amount of carbs, around 5 grams per serving. A typical serving of rice contains around 45 grams.
This is a huge difference when it comes to keeping blood sugar levels more level. Keeping your blood sugar levels steady is important for diabetics, but also for the rest of us as well. Lower and more level blood sugar can actually help you lose weight and help improve your gut health!
Many people don’t tend to watch their carb intake, but carbs play a big role in your body. They do provide energy for us. The trouble is, carbs get broken down into sugars to become energy. This high amount of sugars is what can cause bloating, gas, and other digestive issues when eaten in high amounts.
You might also be watching your carbs because you’re eating a Keto diet. We applaud you for being health-conscious!
This hemp heart cauliflower rice is a perfect side dish for your next keto dinner.
Can you eat cauliflower on a Keto diet?
Absolutely! Cauliflower is a great choice on a keto diet, either in “original” form or in rice form.
As we mentioned above, the carb content is hugely reduced in cauliflower over rice. It’s just a naturally low-carb food — as are most vegetables — which means you can happily snack and crunch away without guilt!
Typically a keto diet reduces your carb intake to less than 50 grams per day. Since one serving of rice can contain about 45g, well…there goes your carbs for the day. By swapping the rice for cauliflower, you’re now only using up just 10% of that daily limit instead of 90%!
The secret to success with a keto diet is eating low carb foods with high protein and high nutritional power. Cauliflower definitely fits that bill!
Can you eat hemp hearts on a Keto diet?
You might be wondering about hemp hearts and whether they fit into a low-carb or keto diet as well. The simple answer is that they are a great addition to a keto diet!
As mentioned above, a keto diet reduces your carb intake drastically versus “normal” dietary intake levels. Hemp hearts contain only 2g of carbs per serving!
Where hemp hearts actually make the perfect addition to a keto diet, though, is in their nutritional profile. They offer 10g of protein per serving as well, which is the other main part of the keto diet formula.
The goal of following a keto diet is to shift your body’s energy source away from carbs. By drastically reducing carb intake and increasing fat and protein intake, you can do just that! Hemp products offer very keto-friendly snacks or meal ingredients options!
Mexican Hemp Heart Cauliflower Rice Recipe
Ingredients
- 1 cup vegetable broth
- ½ head of cauliflower, shredded
- 1 cup spicy hemp hearts (click to buy on Amazon)
- 1 - 14oz can of diced tomatoes
- 1 Tbsp freeze-dried parsley
- 1 tsp chili powder
- 3 tsp cumin powder
- ½ tsp dried oregano
- Salt and pepper to taste
Directions
- Shred ½ large head of cauliflower into coarse granules.
- In a Dutch oven or pot combine shredded cauliflower, vegetable broth, diced tomatoes, and spices over medium heat.
- Bring mixture to a boil, then cover, reduce heat to low. Simmer until liquid is absorbed, about 15 minutes.
- Turn off heat, stir in spicy hemp hearts, and cover and let stand for 5 more minutes.
Notes
- This makes a great base for a taco or burrito bowl. It definitely makes a great side dish to go with other entrees!
- Try topping with avocado, onion, olives, cilantro, and fresh-squeezed lime juice for a delicious standalone meal!
- If you’re pinched for time, you can buy pre-made “riced cauliflower” instead of shredding the cauliflower at home. 1 head of cauliflower makes about 4 cups by weight of riced cauliflower. So you’ll need about 2 cups of store-bought riced cauliflower to substitute.
Summary: Mexican Hemp Heart Cauliflower Rice
This is definitely a recipe to try for your next “Mexican Monday” dinner! It’s keto-friendly, protein-rich, and has a taste to boot!
We love that it’s so easy to make healthy swaps in our cooking, and with something as healthful as vegetables! Here at Humming Hemp, we believe in making every bite count. When you can make a dish more nutritious AND tastier, that’s a double win!
The cauliflower rice needed no help to outshine the rice. But the added spicy hemp hearts really take this dish to the next level, both in taste and protein powder! They really help to make this a high-protein, vegan meal — all on its own! Stock up on spicy hemp hearts at Amazon or find a store near you.
You can find more delicious, hemp-powered recipes here. We’d love to see your cooking prowess on Instagram — tag us with @humminghemp or #humminghemp!