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    Mediterranean Cauliflower Rice

    June 17, 2020 by Andrea Marincovich, R.D. Leave a Comment

    Jump to Recipe Print Recipe

    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.

    Mediterranean Cauliflower Rice Recipe

    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

    Mediterranean Cauliflower Rice Recipe 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.
    Cooking Over a Stovetop.

    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 Recipe Paired With Pork Loin.
    Mediterranean Cauliflower Rice Recipe
    Print Pin

    Mediterranean Cauliflower Rice

    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.
    Course Side Dish
    Cuisine Mediterranean
    Keyword Cauliflower, Cauliflower Rice, Mediterranean, Side Dish
    Prep Time 20 minutes minutes
    Cook Time 15 minutes minutes
    Total Time 35 minutes minutes
    Servings 3
    Calories 209kcal
    Author Andrea Marincovich, R.D. | The Realistic Dietitian

    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

    Macros per serving (this recipe yields 3 servings): 9g carbohydrates, 10g fat and 5g protein

    Did you make this recipe?

    Please leave a comment with what you thought of the recipe and tag @threalisticdietitian with the hashtag #therealisticdietitian on Instagram.

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    Hi, I'm Andrea!

    I’m a Registered Dietitian from Orange County, CA.  Nutrition is my number one obsession in life and nothing rocks my world more than helping others by sharing my passion with them. I’m a true California girl! So when I’m not Dietitianing, you’ll find me in a body of water or on a dirt trail, always rockin’ a sweet pair of shades (because eye health is important too), and playing my favorite tunes. If I’m not there, there’s a 100% chance I’m snugglin’ with my fur baby, Stella!

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