Healthy White Rice

Healthy White Rice




5 min


25 min


Enriched parboiled white rice 2 cups
Water 4 cups
Salt 1/4 tsp
Cauliflower 8-10 florets or 2 grated cups

Rice Rice Rice Rice…Nigerians, we eat so much rice. Rice is a staple in the home of every Nigerian. It is almost an abomination to exist as a Nigerian and not have rice at home. I did some quick research, and I found that Nigeria imports about 2.1 million metric tonnes of rice per year, amounting to about N356 billion Naira; that is about $1.78 billion USD spent on importing rice to the country every year.

Rice Consumption in Nigeria

Rice Consumption in Nigeria

That said, it is now 2016 and I know a lot of you are working on your #fitfam goals. I have already talked a bit about eating brown rice in my healthy fried rice recipe, but if you’re like me, and you haven’t been able to make the complete switch to brown rice, let’s explore a recipe to help you eat healthier white rice.

In this recipe, I show you how to replace 50% of your white rice intake with…cauliflower. 1 chopped cup of cauliflower contains Potassium, Vitamin C, Vitamin B-6 and dietary fiber.

Another thing to look for is to buy a brand of rice that is already enriched with vitamins. I usually buy the Riceland enriched parboiled rice. One important note, is that you must not rinse this rice before cooking. I know this is difficult for us Nigerians, as we are usually worried about dust and stones in the rice, but I can at least vouch for this brand. A viewer rightly called me out about not washing my rice in the jollof rice video, lol…this is why.

So, let me show you what to do, once you have your white rice.

Cooking healthy white rice!

  1. Add your water, salt and rice to a rice cooker, or pot on the stove at medium heat and cook your rice normally. Your rice is done when the water is dry. 🙂
  2. Note: Remember not to rinse the rice if it is enriched!

    Cooking white rice

    Cooking white rice

  3. While the rice is cooking, rinse, and then grate your cauliflower heads/florets.
  4. Note: You might be tempted to use a food processor. Try to resist. The large holes on the grater give the cauliflower a shape that is similar to rice, so that it is indistinguishable when you mix the two later on.

    Grating cauliflower

    Grating cauliflower

  5. In a pot, add in 2 cups of the grated cauliflower, and then layer on 2 cups of cooked rice. Cover the pot for about 3-5 mins. This lets the steam/heat from the rice soften the cauliflower a little.
  6. Steaming white rice and cauliflower

    Steaming white rice and cauliflower

It’s that simple!

Serve with meat stew or any other stew of your choice.

Watch the video below to see the steps. Subscribe on YouTube to get regular updates for our latest videos!

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