Mediterranean Diet Simple Cauliflower Rice
Transform your mealtime with this vibrant Mediterranean Diet Simple Cauliflower Rice recipe! Packed with wholesome ingredients like fresh spinach, juicy cherry tomatoes, briny black olives, and zesty lemon, this low-carb, gluten-free dish will elevate your healthy eating routine without sacrificing flavor. With just 15 minutes of prep and 15 minutes of cooking time, this quick yet nutrient-rich recipe is perfect for busy weeknights or meal prepping. Lightly sautéed cauliflower rice serves as the perfect canvas for aromatic garlic, onion, and Mediterranean herbs like parsley and oregano. Whether you serve it as a stand-alone dish or a flavorful side, this Mediterranean-inspired cauliflower rice is a delicious way to embrace nutritious, plant-based eating!
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Recipe Information
Ingredients
- 1 medium cauliflower head
- 2 tablespoons olive oil
- 3 large garlic cloves, minced
- 1 small onion, finely chopped
- 1 cup cherry tomatoes, halved
- 1 cup black olives, sliced
- 2 cups spinach leaves
- 1 large lemon, zested and juiced
- 0.25 cup fresh parsley, chopped
- 1 teaspoon dried oregano
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Begin by washing the medium cauliflower head thoroughly, removing any green leaves and cutting it into florets.
Use a food processor to pulse the cauliflower florets in batches until the texture resembles rice. Be careful not to over-process to avoid mushy cauliflower.
In a large skillet, heat the olive oil over medium heat.
Add the minced garlic and chopped onion to the skillet. Sauté for 2-3 minutes until the onion becomes translucent and the garlic is fragrant.
Add the cauliflower rice to the skillet and stir well to combine with the onion and garlic. Cook for 5-7 minutes, stirring occasionally until the cauliflower becomes tender but not overly soft.
Toss in the cherry tomatoes, black olives, and spinach leaves. Cook for an additional 2-3 minutes until the spinach wilts slightly.
Add the lemon zest, lemon juice, chopped parsley, and dried oregano to the cauliflower rice. Stir well to ensure everything is evenly mixed.
Season the dish with the sea salt and black pepper. Adjust seasoning to taste.
Remove from heat and serve immediately, garnished with extra fresh parsley if desired.
Nutrition Facts
Calories |
929 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.2 g | 90% | |
| Saturated Fat | 12.6 g | 63% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3128 mg | 136% | |
| Total Carbohydrate | 75.3 g | 27% | |
| Dietary Fiber | 31.8 g | 114% | |
| Total Sugars | 21.5 g | ||
| Protein | 19.6 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 403 mg | 31% | |
| Iron | 14.3 mg | 79% | |
| Potassium | 2701 mg | 57% | |
*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.
