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    Home » Side Dish Recipes » Mediterranean Cauliflower Rice

    Mediterranean Cauliflower Rice

    Dairy Free RecipesGluten & Grain Free RecipesLow Carb & Keto RecipesTrim Healthy Mama Recipes

    Published: Mar 24, 2021 by Taryn

    This post may contain affiliate links which won’t change your price but will share some commission.
    Print Recipe Jump to Recipe
    pinterest image for mediterranean cauliflower rice

    One taste, and you’ll be smacking your lips when you try this easy Mediterranean Cauliflower Rice recipe. It’s vibrant, flavorful, and simple to make. It will easily fit into your keto diet as well as gluten-free, grain-free, and low carb. 

    close up of a bowl of mediterranean cauliflower rice

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    If you are one of the people who never ate cauliflower before eating keto, I can totally relate. Cauliflower is one of those foods that, on its own, it doesn’t have much flavor at all. But when you add spices, seasonings, and other ingredients, you’ll be amazed at how quickly it transforms into something utterly amazing. 

    This Mediterranean cauliflower rice has taken over my home by storm. The flavors are seriously so good; I am wondering why I didn’t start eating it sooner. I have been making Dirty Cauliflower Rice for a while, so I knew I could make something with a Mediterranean spin. It turned out incredible, so I am pleased to be sharing it with you. 

    overhead shot of a bowl of mediterranean cauliflower rice

    What You’ll Need

    Ten ingredients plus salt and pepper is all you need, and the results are unforgettable. Let’s take a look at what they are.

    • Cauliflower - Try to find a fresh medium-large-sized head cauliflower. The more, the better if you ask me. You can sub in prepared riced cauliflower from the produce section.
    • Green Beans - There is no substitute for fresh chopped green beans. They taste great and give the dish some color too. 
    • Corn - While corn isn’t traditionally Mediterranean or low carb, we like the hint of sweetness it adds. You only need ¼ cup for the entire recipe. If you prefer to omit it you may.
    • Garlic - You can never go wrong adding garlic to cauliflower rice. It’s pretty yummy. 
    • Red Pepper Flakes - They add a slight spice to the dish. You can always add more if you want it to be spicier. 
    • Olive Oil - It’s okay to use avocado or coconut oil if you’d rather. 
    • Cilantro - Fresh chopped cilantro takes it to the next level. 
    • Zaatar Spice Mix - This is a combination of sesame seeds, sumac, and other spices. You can purchase it premade or make your own.
    • Lemon Juice - I love the tang that some fresh lemon juice provides. 
    • Tahini - Earthy and delicious, tahini is made from sesame seeds. A little tahini is an excellent addition to Mediterranean cauliflower rice. Plus, it’s used often in Mediterranean cuisine. 

    ingredients in small bowls

    How To make Mediterranean Cauliflower Rice

    I’m pretty much drooling as I type these directions for you. Let’s take a look at these easy steps.

    Step One: Cut up the cauliflower into medium-sized pieces. Discard the core. Then work in batches and place the pieces of cauliflower in your food processor. Be sure to use the S-Blade. 

    ingredients in small bowls

    Step Two: Place the cauliflower rice in a clean muslin towel. Give it a twist and squeeze out any extra water. 

    a frying pan with garlic

    Step Three: Heat the olive oil in a skillet and add in the garlic. Cook until the garlic is fragrant, about 10-20 seconds. 

    corn in the skillet

    Step Four: Add the beans and corn to the garlic and toss. Mix in the cauliflower rice, spice mix, red pepper flakes, salt, and pepper. Stir until combined and cook. Cook for 7-10 minutes, making sure to stir every minute or so. 

    cauliflower added into the skillet

    Step Five: Take the pan off the heat and mix in the cilantro, lime juice, and tahini. Season with additional salt and pepper, serve, and enjoy!

    the mediterranean cauliflower rice in the skillet

    Variations of Mediterranean Cauliflower Rice

    There are several healthy options you can consider including in this gluten free Mediterranean style cauliflower rice dish. You can mix them in or serve in small bowls on the side and let everyone choose their own toppings. Take a look for inspiration:

    • Olives - If you are a fan of zesty olives, chop up some black or green ones and mix in. 
    • Tomatoes - Cherry or grape tomatoes are going to give you some subtle sweetness. You can also chop up Roma tomatoes too. Sometimes I add Sun dried tomatoes that have been rehydrated for a more potent flavor. Sundried tomatoes are one of my favorite umami foods. I love them in this sun dried tomato quiche.
    • Feta Cheese - When eating any food from a Mediterranean country, feta is a common ingredient. Sprinkle it on top before serving. 
    • Herbs - I love the flavor of fresh cilantro with the other ingredients. However, if you wanted to use fresh parsley, oregano, or dill, they would all work well. 
    • Roasted Vegetables - We roast veggies a lot in my house. Everything from onions and peppers to zucchini and mushrooms. Adding leftover roast vegetables to this side dish is a great way to bulk it up.

    How Do You Store Leftovers?

    After it cools, place the Mediterranean cauliflower rice in the fridge in a sealed container. It will last around 3-4 days. Heat it in the microwave or in a skillet for a quick side dish. 

    bowl of mediterranean cauliflower rice

     

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    close up of a bowl of mediterranean cauliflower rice

    Mediterranean Cauliflower Rice

    One taste, and you’ll be smacking your lips when you try this easy Mediterranean Cauliflower Rice recipe. It’s vibrant, flavorful, and simple to make.
    Print Recipe Pin Recipe Rate Recipe
    Prep Time: 10 minutes
    Cook Time: 10 minutes
    Total Time: 20 minutes
    Course: Side, Side Dish
    Cuisine: American, Mediterranean
    Servings: 6
    Calories: 81.7
    Author: Taryn

    Ingredients

    • 1 medium-to-large head of cauliflower
    • ½ cup chopped green beans
    • ¼ cup corn kernels optional
    • 2-3 cloves garlic minced
    • 1 teaspoon red pepper flakes
    • ¼ teaspoon fine sea salt
    • 2 tablespoon extra-virgin olive oil
    • ½ cup chopped cilantro
    • 1 teaspoon zaatar spice mix
    • 1 tablespoon lemon juice
    • Freshly ground black pepper to taste
    • 1-2 teaspoon tahini
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    Instructions

    • Cut the head of cauliflower into medium pieces and throw away the core. Work in batches, pulse the chunks in a food processor with the S-blade until you’re left with tiny pieces.
    • Wrap the cauliflower rice in a clean muslin towel and twist, and squeeze as much water as possible from the rice.
    • Add the olive oil to the pan, after it gets hot add the garlic. Cook while stirring until the garlic is fragrant, that'll take about 10 to 20 seconds. Add the beans and corn toss it for few seconds, add cauliflower rice, zaatar spice mix, red pepper flakes, salt, and black pepper, and stir to combine.
    • Cook, stir every minute or so until the cauliflower rice is hot and turns golden in various places, this may take anywhere around 7 to 10 minutes.
    • Remove the pan from the heat. Stir in the tahini, cilantro, and lemon juice. Season to taste with salt and pepper, and serve warm.

    Notes

    Nutrition: this recipe has 6 servings as a side dish. Each serving has 5 NET carbs.
    Substitutions: you can play with the veggies and use asparagus, mushrooms, red onions. Instead of cilantro, you can use fresh dill or parsley. You can omit the corn if you are on a strict keto diet.
    To Reheat: add some olive oil to a skillet and cook until hot. Or place in a microwave-safe dish and heat for 1-2 minutes or until hot. 
    To Freeze: put in a freezer-safe bag or container. It will last in the freezer for 3-4 months. Thaw in the fridge before warming up. 

    Nutrition

    Serving: 1serving | Calories: 81.7 | Carbohydrates: 7.5g | Protein: 2.5g | Fat: 5.5g | Saturated Fat: 0.8g | Sodium: 145.6mg | Potassium: 339.2mg | Fiber: 2.5g | Sugar: 2.4g | Vitamin A: 255.9IU | Vitamin C: 49.1mg | Calcium: 30mg | Iron: 0.7mg
    Tried this Recipe? Tag me Today!Mention @joyfilledeats or tag #joyfilledeats!

    In the mood for more Mediterranean-inspired recipes? Check these out:

    • Mediterranean Chicken & Spinach Casserole
    • Crock Pot Mediterranean Chicken
    • Mediterranean Cheese Spread
    • Baked Greek Chicken with Feta & Dill

     

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