Nutrición: Variemos el clásico arroz

La comida peruana se caracteriza además de su delicioso sabor por estar siempre acompañada por arroz, el cual es un alimento versátil, pero no el único que puede estar presente en nuestros bocado.

Por ello, aquí una idea buenaza, ligera, sencilla, práctica y con pocas calorías. El arroz coliflor.

Lo buenísimo de esta receta es que aprovechas casi todo la coliflor evitando así su desperdicio y es perfecto para incorporar variedad de especies y verduras para darle diferentes sabores.


  • 1 coliflor mediana
  • 1 cucharada aceite de coco, oliva o tu favorito
  • Sal y pimienta negra, al gusto

Manos a la obra

  • Primero que nada lava bien la coliflor y sécala, de esta manera será más sencillo lograr la consistencia de arroz en el procesador o licuadora.
  • Luego, corta la coliflor y parte el tallo en trozos más pequeños. Después, coloca las piezas de coliflor en un procesador de alimentos de a pocos, cuando tengas una consistencia de “arroz”, incorpora en un recipiente aparte y continúa con el resto de coliflor.
  • Si no tienes procesador puedes rallar la coliflor con un rallador a mano o en licuadora de a pocos.
  • Cuándo, hayas logrado la consistencia de arroz, calienta el aceite en un sartén, agrega la coliflor y cocina a fuego medio durante 2 minutos mezclando de vez en cuando.
  • Baja el fuego, tapa y cocina durante 8 minutos.
  • Sazona al gusto con sal y pimienta. Si deseas puedes incorporar verduras como zanahoria, alverja, etc. y listo. Provecho!


Alexandra Marquez Hinojosa
Licenciada en Nutrición y Dietética de la UPC. Se dedica a la consultoría nutricional desde hace 5 años. Ama prevenir enfermedades crónicas a través de la nutrición. Tiene gran interés por la sostenibilidad lo que la llevo a tener la especialidad en Responsabilidad Social y Sostenibilidad (ESAN). Miembro de Save Food, iniciativa mundial en contra del desperdicio de alimentos.

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