Sautéed cauliflower, asparagus, and garlic combined with toasted almonds, chopped parsley, lemon juice, red pepper flake, and sea salt. Mediterranean Cauliflower Rice is the perfect side dish to pair with a protein of your choice.
I know, I know, cauliflower has taken over the world! It’s the secret ingredient in all things low carb, but it’s for a very good reason. Cauliflower has a texture that makes it a versatile ingredient for lots of food items and it’s somewhat bland so that you can spice it up or make it taste however you want. My point is the options are endless when it comes to cauliflower and that’s why it’s become so popular. So, quit being a hater and jump on the cauliflower train and if you have no idea where to start, this Mediterranean Cauliflower Rice is a good place.
The awesome thing about riced cauliflower is that you can either purchase it from the frozen section at your grocery store or purchase a head of cauliflower and run it through your food processor. It’s up to you, the nutrition is all the same. This is why I say if you’re a newbie to the cauliflower life, this is where you want to start. This dish is zesty and offers lots of Mediterranean flavors between the lemon juice, parsley, garlic, asparagus and toasted almonds. I like to pair this light side dish with a saltier meat (i.e. pork loin) because they compliment one another well but any protein you prefer will be an awesome combination.
Mediterranean Cauliflower Rice Ingredients
Health Benefits of This Dish
- Cauliflower is a rich source of vitamin C, K, B6, folate, and choline. Contains several antioxidants that may reduce inflammation in the body and reduce your risk of cancer.
- Between the cauliflower, asparagus, and almonds (yes, nuts are great sources of fiber) this is a high fiber dish at 7g per serving, which will help promote satiety and regular bowel movements.
- Parsley is an excellent source of vitamin A and K, which can promote eye and bone health.
Nutrition Content of This Dish
- As mentioned previously, cauliflower is low carb and will aid in weight loss.
- This side dish is a carbohydrate and fat source, if paired with 3-4 oz of protein like shown below, this meal will be nutritionally balanced and nourish the body properly.
Mediterranean Cauliflower Rice
Equipment
- Frypan
- Cutting Board
- Chef knife
Ingredients
- 1 large head of cauliflower or 16 oz bag of riced cauliflower
- ¼ cup almonds, chopped I use a food processor to chop them
- 2 cloves garlic, minced
- 1 tbsp avocado oil
- 1 cup asparagus, chopped in 1 inch pieces
- 2 pinches red pepper flake or to taste
- ½ tsp sea salt
- 1 ½ tbsp lemon, juiced
- ½ cup parsley, chopped
Instructions
- Place a frypan over medium heat and toast the chopped almonds for 3-4 minutes. Stir frequently because this process happens quickly and to avoid burning them. Place the toasted almonds in a bowl to the side.
- Return the frypan to the medium heat, add the avocado oil and garlic. Let the garlic become aromatic and add the cauliflower rice, asparagus, red pepper flake and sea salt. Combine the mixture and cover. Stir occasionally and cook for about 8 minutes or until the cauliflower starts to turn golden.
- Take the frypan off the heat. Add the lemon juice, parsley, almonds and mix together.
Notes
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