BEST Fibre-Carb Base for Bowls and Beyond
If you’re on a mission to eat less starch and more fibre, this blend of rice, quinoa, and cauliflower makes such a great base for your lunch and dinner bowls!
Even better: when you make a large batch and store it in the fridge or freezer, a process called “retrogradation” occurs, transforming digestible starch into resistant starch. These retrograded starches boast fewer calories, a lower glycemic index, and behave more like insoluble fibre. They maintain these benefits once reheated — and are still fully delicious! Amazing.
Here is an unrealistic AI image, because my kitchen and dishes are simply not worthy of food photography! Love the raw quinoa garnish and half melted butter 🤣.
INGREDIENTS
1 cup jasmine rice — or any rice of your choosing.
1 cup white quinoa — or quinoa or your choosing.
1 head of cauliflower — process this at home or buy it riced from the store.
2 1/2 cups broth — chicken or vegetable
1-2 tbs Better than Bouillon — chicken or vegetable
1-2 tbs oil
Optional 2 tbs butter
Optional seasonings of choice — I love Costco Spice!
INSTRUCTIONS
FOR THE RICE AND QUINOA
In a large sieve, thoroughly rinse the rice and quinoa.
Add it to a large pot, along with 2 1/2 cups of broth. (I find the 1pt rice / 2pts liquid ratio is wayyy too much liquid! But add more broth if that’s what you usually do.)
Optionally, add the BTB and butter.
Optionally, add any extra seasonings depending on the type of bowls you’re planning to make.
Bring everything to a boil and thoroughly stir in the BTB and butter.
Reduce heat to minimum (or close to), then cook for 20ish minutes until all liquid has been absorbed.
Move on to cauliflower….
FOR THE CAULIFLOWER
Cut off the leaves and lower stalk.
Roughly chop remaining stalk and head into food-processor-sized chunks.
Pulse in your processor until the cauli is a small, rice-like texture.
Preheat and lightly oil a frying pan. Fry caul rice (seasoned with e.g. salt / pepper / Costco Spice) till it starts picking up some colour.
AND THEN…
Combine rice, quinoa, and cauli rice. Portion into freezer units, or if you’re freezing it all in one or two large containers, use a flipper or bench scraper to segment it before freezing so the portions are easier to remove and use.
Enjoy with many different healthy bowls, or as a side!
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If you’re on a mission to eat less starch and more fibre, this blend of rice, quinoa, and cauliflower makes such a great base for your lunch and dinner bowls!