Mediterranean Cauliflower Rice
User Reviews
5
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Prep Time
5 mins
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Cook Time
6 mins
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Total Time
11 mins
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Servings
4 servings
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Calories
192 kcal
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Course
Side Dish
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Cuisine
Mediterranean, American
Mediterranean Cauliflower Rice
Description
This recipe transforms a whole head of cauliflower into a textured rice substitute by pulsing the florets in a food processor to resemble couscous. Sautéing the grated cauliflower with garlic in olive oil softens it just enough while retaining a slight bite. The dish is seasoned with salt and cumin, then brightened with fresh lemon juice and chopped parsley.
Toasted pine nuts add a nutty crunch that complements the soft cauliflower. The flavors and textures combine to produce a versatile dish that pairs well with roasted meats, grilled fish, or as part of a vegetarian meal.
Leftovers store well in an airtight container in the refrigerator for up to five days or can be frozen for longer keeping. This makes it convenient for meal prep and quick reheating later.
Ingredients
- 1 cauliflower cut in florets, head
- 3 tablespoons olive oil
- 2 garlic minced, cloves
- ½ teaspoon salt
- ½ teaspoon cumin
- 2 tablespoons lemon juice
- ¼ cup parsley chopped, fresh
- ¼ cup pine nuts toasted
Instructions
- Place the cauliflower florets in a bowl of a food processor. Pulse until the cauliflower is grated and looks like rice or couscous, being careful not to over-pulse.
- Place a pan large enough to hold the cauliflower on the stove on medium-high heat.
- Add olive oil, and once you see the oil shimmer, add the garlic and cook until fragrant, about one minute. Add the grated cauliflower and sauté for 1 minute.
- Reduce heat to low and continue cooking, stirring frequently for 5 more minutes.
- Remove from heat. Season with salt and cumin, add lemon juice, parsley and toasted pine nuts. Serve warm.
Notes
- Store leftovers in an airtight container in the refrigerator for 4-5 days or freeze for up to 3 months.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 192 kcal
% Daily Value*
| Calories | 192kcal | 10% |
| Carbohydrates | 10g | 3% |
| Protein | 4g | 8% |
| Fat | 17g | 26% |
| Saturated Fat | 2g | 10% |
| Sodium | 337mg | 14% |
| Potassium | 501mg | 11% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 316IU | 6% |
| Vitamin C | 78mg | 87% |
| Calcium | 40mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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