Mediterranean Diet Cauliflower Fried Rice
Transform your weeknight dinner rotation with this vibrant and healthy Mediterranean Diet Cauliflower Fried Rice! Bursting with the natural flavors of fresh vegetables like zucchini, cherry tomatoes, and red bell pepper, this low-carb dish is elevated by the tangy kick of Kalamata olives, creamy feta cheese, and a sprinkle of toasted pine nuts. The riced cauliflower serves as a nutrient-packed base, perfectly seasoned with garlic, oregano, and a squeeze of fresh lemon juice for a zesty Mediterranean twist. Ready in just 35 minutes, this gluten-free, keto-friendly recipe is a satisfying, veggie-filled meal that’s ideal for clean eating or Mediterranean diet enthusiasts. Garnish with fresh parsley and serve as a light main dish or a flavorful side for your next gathering!
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Recipe Information
Ingredients
- 1 large head Cauliflower
- 2 tablespoons Olive oil
- 0.5 cup Red onion
- 3 Garlic cloves
- 1 Red bell pepper
- 1 cup Cherry tomatoes
- 1 small Zucchini
- 0.5 cup Kalamata olives
- 0.5 cup Feta cheese
- 3 tablespoons Pine nuts
- 1 Lemon
- 0.25 cup Fresh parsley
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 1 teaspoon Dried oregano
Instructions
Cut the cauliflower into florets, discarding the core and leaves. Pulse the florets in a food processor until they reach a rice-like consistency. Set aside.
Heat a large skillet over medium heat and add the olive oil.
Finely dice the red onion, mince the garlic cloves, and add them to the skillet. Sauté for about 2-3 minutes until the onion becomes translucent.
Chop the red bell pepper and add it to the pan. Continue to cook for an additional 3 minutes, stirring occasionally.
Slice the cherry tomatoes in half and dice the zucchini. Add them to the skillet and sauté for another 2 minutes until just tender.
Stir in the riced cauliflower, mixing well with the vegetables. Cook for about 5 minutes until the cauliflower is tender but not mushy.
While cooking, slice the Kalamata olives and add them to the mixture along with the dried oregano, salt, and ground black pepper.
Remove the skillet from heat and transfer the mixture to a serving dish.
Top the cauliflower fried rice with crumbled feta cheese, toasted pine nuts, and a sprinkle of fresh parsley.
Squeeze fresh lemon juice over the top for a vibrant flavor boost before serving.
Nutrition Facts
Calories |
1319 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.5 g | 122% | |
| Saturated Fat | 20.7 g | 103% | |
| Polyunsaturated Fat | 12.2 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 6132 mg | 267% | |
| Total Carbohydrate | 96.7 g | 35% | |
| Dietary Fiber | 34.9 g | 125% | |
| Total Sugars | 40.3 g | ||
| Protein | 36.8 g | 74% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 801 mg | 62% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 3990 mg | 85% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
