Whole30 Savory Pumpkin Rice
Whole30 Savory Pumpkin Rice is a deliciously healthy twist on classic comfort food, perfect for those following a Whole30, paleo, or gluten-free lifestyle. This nutrient-packed dish features tender cauliflower rice infused with a creamy, spiced pumpkin puree sauce made from coconut milk, cinnamon, and nutmeg, delivering an irresistible blend of savory and subtly sweet flavors. Sautéed garlic and onion add depth, while toasted pumpkin seeds and fresh parsley create an inviting texture and vibrant finish. Ready in under 45 minutes, this low-carb recipe is an ideal side dish or light main course that’s both wholesome and satisfying. Perfect for fall or any time you’re craving a cozy meal, this dish is a flavorful celebration of seasonal ingredients.
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Recipe Information
Ingredients
- 1 large cauliflower head
- 1 cup pumpkin puree
- 0.5 cup coconut milk
- 1 medium yellow onion
- 3 cloves garlic cloves
- 2 tablespoons olive oil
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground nutmeg
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 0.25 cup pumpkin seeds
Instructions
Begin by removing the leaves and stalk from the cauliflower. Cut into small florets.
Using a food processor, pulse the cauliflower florets in batches until they resemble rice grains. Do not over-process; you want a rice-like texture.
Finely dice the onion and mince the garlic cloves.
Heat the olive oil in a large skillet over medium heat.
Add the onion to the skillet and sauté for about 5 minutes until translucent.
Add the minced garlic and cook for another minute until fragrant.
Stir in the pumpkin puree, coconut milk, ground cinnamon, ground nutmeg, salt, and black pepper. Mix well and allow the sauce to simmer for 3-4 minutes to meld the flavors.
Add the cauliflower rice to the skillet and stir to coat the cauliflower rice with the pumpkin sauce.
Cover the skillet and let cook for about 10 minutes, stirring occasionally, until the cauliflower rice is tender but not mushy.
While the rice cooks, toast the pumpkin seeds in a small dry pan over medium heat for a couple of minutes until lightly browned and fragrant. Be careful not to burn them.
Remove the cauliflower rice from heat. Garnish with freshly chopped parsley and toasted pumpkin seeds before serving.
Serve hot and enjoy your Whole30 Savory Pumpkin Rice.
Nutrition Facts
Calories |
183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.2 g | 17% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 514 mg | 22% | |
| Total Carbohydrate | 14.6 g | 5% | |
| Dietary Fiber | 3.9 g | 14% | |
| Total Sugars | 6.1 g | ||
| Protein | 4.6 g | 9% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 48 mg | 4% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 398 mg | 8% | |
*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.
