This simple yet luxurious bowl brings together two favorites– buffalo cauliflower and rice. It’s topped with a delicious homemade herby yogurt sauce, making it the perfect option for a packed lunch or a simple make-ahead dinner.
This blog post is sponsored by The USA Rice Federation. All opinions are my own. Thanks for supporting the brands that make this blog possible.
The stars have aligned! September is National Rice Month, and it’s the month before I run the Chicago Marathon. Since I need easy-to-digest carbs in my daily diet, rice is always on the menu! I’m really excited about this Buffalo Cauliflower Rice bowl because it combines three awesome ingredients–U.S.-grown Jasmine rice + my first experiment with buffalo cauliflower + my own version of a homemade ranch dressing. And let me tell you– it tastes better than it looks (and it looks really good, if I do say so myself).
Before I tell you about the recipe, I want to share a little bit about rice. It is National Rice Month after all, so let’s celebrate this versatile grain. Here are some of my favorite rice facts:
- Rice has approximately 100 calories per half-cup cooked
- Rice is gluten-free and the least allergenic of all grains
- U.S.-grown rice contributes more than 15 vitamins and minerals, including folic acid and other B-vitamins, as well as iron and zinc
- Rice is comprised of complex carbohydrates that are slowly digested and provide energy for exercise
- Rice is grown in California, Louisiana, Mississippi, Missouri, Arkansas and Texas
What’s the difference between white and brown rice?
First, let me say that I don’t discriminate– I love all types of rice. For this recipe, I used white rice, but I also use brown rice in plenty of my recipes [Barbecue Tempeh Rice Bowl & Roasted Root Veggies with Brown Rice].
But there is a nutritional difference between white and brown rice. All grains naturally have three parts, called the bran, germ and endosperm. Grains are mostly carbohydrates, but they also contain some fiber and protein in those three parts. Brown rice is a whole grain, meaning it has the bran, germ and endosperm intact. That means it contains a significant amount of protein and fiber, which slows down the digestion process. In other words, when you eat brown rice, it sits in the stomach for a while and keeps you full.
White rice, on the other hand, has the bran and germ removed, so it’s lower in fiber and protein. Before you sound the alarm, this isn’t a bad thing! Most white rice is enriched with vitamins, so one cup of enriched white rice has 23% of the recommended daily value of folic acid. And since it’s lower in fiber and protein, it gets digested quicker than brown rice. This is ideal for runners and athletes.
Why white rice is great for athletes
Athletes need carbs to fuel their activity. Since white rice has less fiber and protein than whole grain rice, it quickly delivers carbs into the bloodstream. For athletes that need energy to power them through a long or intense workout, this is an ideal scenario. White rice provides quick-acting energy to fuel exercise. In other words, white rice is great for fueling before exercise!
What is Jasmine Rice?
For this recipe, I used U.S.-grown Jasmine rice. It’s a type of rice that is soft, clings together and is the major ingredient in many Thai recipes, pilafs, stir-fries and soups. Jasmine rice is a long-grain rice variety that has a firmer and fluffier texture, due to its higher amylose (type of starch) content. Long grain rice accounts for more than 70% of the rice grown in the United States. And Jasmine, specifically, grows in Arkansas, California, Louisiana, Missouri, and Texas.
Ingredients to make a Buffalo Cauliflower Rice Bowl
To make this, you’ll need:
- 1 cup U.S.-grown dry Jasmine rice
- 2 cups water
- 1/4 cup Frank’s RedHot
- 1 1/2 tablespoon olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- juice 1/2 lemon
- 1 small head cauliflower chopped
- 2 cups kale
- 1 cup chickpeas rinsed and drained
Ingredient Swaps & Substitutions
- Jasmine Rice: If you prefer brown or wild rice, go ahead and sub that in
- Frank’s RedHot: You can swap this with sriracha, harissa or barbecue sauce instead. Choose a sauce that adds the right amount of heat and spice that you’ll enjoy!
- Kale: Baby spinach would be just as delicious
How to make a Buffalo Cauliflower Rice Bowl
Okay, onto this recipe. First, you really can use any type of rice you like here. I used Jasmine because I really enjoy the taste and texture, and I’m running a marathon so white rice is part of my fueling routine.
Here’s how to make it:
- Cook Jasmine rice.
- Marinate the cauliflower in Frank’s RedHot, olive oil, garlic powder, salt and lemon juice.
- Roast the marinated cauliflower for 20-minutes.
- Divide the rice, kale and chickpeas between two bowls.
- To make the dressing, combine Greek yogurt, mayonnaise, scallions, parsley, apple cider vinegar, garlic powder and salt.
- Put the cooked cauliflower over the rice bowl and dress with the creamy dressing.
Buffalo Cauliflower has become a popular plant-based substitute to buffalo chicken wings, and these bad boys did not disappoint. Once you try this recipe, I know you’ll understand the craze behind a buffalo cauliflower bowl.
With anything buffalo-flavored, you need a creamy dressing. This herby yogurt dressing is pretty darn close to a homemade ranch. It’s tangy and really adds a ton of flavor, so don’t skip it!
And, of course, this is all over a bed of sticky, moist Jasmine rice. I highly recommend making a big batch, putting it in separate containers and eating this for lunch multiple days in a row. It’s the perfect antidote to the sad desk lunch.
Buffalo Cauliflower Rice Bowl
This simple yet luxurious bowl brings together two favorites– buffalo cauliflower and rice. It’s topped with a delicious homemade herby yogurt sauce, making it the perfect option for a packed lunch or a simple make-ahead dinner.
Ingredients
- 1 cup U.S.-grown dry Jasmine rice
- 2 cups water
- 1/4 cup Frank’s RedHot
- 1 1/2 tablespoon olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- juice 1/2 lemon
- 1 small head cauliflower chopped
- 2 cups kale
- 1 cup chickpeas rinsed and drained
Dressing
- 1/2 cup Greek yogurt
- 1 tablespoon mayonnaise
- 1 tablespoon chopped scallions
- 1 tablespoon chopped parsley
- 1 tablespoon apple cider vinegar
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
Instructions
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Preheat oven to 400 degrees.
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Cook Jasmine rice according to package directions.
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In small bowl, whisk together Frank’s RedHot, olive oil, ¼ teaspoon garlic powder, ¼ teaspoon salt and lemon juice. Place the chopped cauliflower in a large bowl and pour buffalo mixture on top. Toss until the cauliflower is coated.
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Place the cauliflower on a baking sheet and cook for 20-minutes.
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While the cauliflower cooks, divide the rice, kale and chickpeas between two bowls.
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Meanwhile, make the dressing by combining the Greek yogurt, mayonnaise, scallions, parsley, apple cider vinegar, ¼ teaspoon garlic powder and ¼ teaspoon salt. Mix with a spoon and set aside.
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Put the cooked cauliflower over rice bowl and coat with as much dressing as you like.
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