Mediterranean Diet Simple Cauliflower Rice

Transform your weeknight dinners with the vibrant flavors of this Mediterranean Diet Simple Cauliflower Rice! This quick and healthy recipe is packed with wholesome ingredients, including riced cauliflower, juicy cherry tomatoes, briny black olives, and fresh spinach, all tossed in a zesty blend of lemon juice, garlic, and parsley. It's a low-carb, gluten-free option that’s bursting with Mediterranean-inspired goodness, perfect as a light meal or a flavorful side dish. Ready in just 30 minutes, this dish highlights the beauty of simple, fresh ingredients while keeping you on track with your healthy eating goals. Whether you're meal prepping or serving it fresh, this cauliflower rice dish is a flavorful, nutrient-packed addition to your Mediterranean diet repertoire.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

Begin by washing the medium cauliflower head thoroughly, removing any green leaves and cutting it into florets.

Step 2

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.

Step 3

In a large skillet, heat the olive oil over medium heat.

Step 4

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.

Step 5

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.

Step 6

Toss in the cherry tomatoes, black olives, and spinach leaves. Cook for an additional 2-3 minutes until the spinach wilts slightly.

Step 7

Add the lemon zest, lemon juice, chopped parsley, and dried oregano to the cauliflower rice. Stir well to ensure everything is evenly mixed.

Step 8

Season the dish with the sea salt and black pepper. Adjust seasoning to taste.

Step 9

Remove from heat and serve immediately, garnished with extra fresh parsley if desired.

Nutrition Facts

Serving size	(1279.9g)

Amount per serving	% Daily Value*
Calories	929.0

Total Fat 70.2g	0%
Saturated Fat 12.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3128.4mg	0%
Total Carbohydrate 75.3g	0%
Dietary Fiber 31.8g	0%
Total Sugars 21.5g
Protein 19.6g	0%

Vitamin D 0IU	0%
Calcium 403.0mg	0%
Iron 14.3mg	0%
Potassium 2700.6mg	0%

*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.

Source of Calories

Fat: 62.5%

Protein: 7.8%

Carbs: 29.8%