how to make

Crispy Cauliflower Rice

by

Health

Time

20m

Cost

Nutrients

421 kcal

Carbs 45 grams

Sugars 20 grams

Total Fats 9 grams

Saturates 2 grams

Fibers 13 grams

Proteins 17 grams

About this recipe

This delicious crispy cauliflower rice is a quick salad recipe perfect for meal prepping. Beetroots, lentils, grapes, and sunflower seeds balance this meal by providing 3 of your 5-a-day for fruit and vegs plus fibres and proteins. Add our mustard dressing to make it even tastier, and to boost the beneficial properties of the cauliflower.


Nutrients Data

The nutrients information on this page refers to a 2000 Kcal daily intake diet.

Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 25% of recommended intake for a meal
Between 25% and 75% of recommended intake for a meal
More than 75% of recommended intake for a meal
Fibers, Proteins
More than 75% of recommended intake for a meal
Between 25% and 75% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Vegetarian
  • Vegan
  • Alcohol-Free
  • Pescatarian

Contains Allergens

  • Mustard

Servings

4

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Ingredients List

For the Salad

Red Grapes320 g
Cooked Beetroots250 g
Cooked Green Lentils550 g
Sunflower Seeds100 g
Spring Onion10 g

For the Dressing

Salt to taste
Lemon Juice2 tbsp
Black Pepper0.5 tsp
Maple Syrup1 tsp
Wholegrain Mustard1 tsp

For the Crispy Cauliflower Rice

Cauliflower350 g
Extra Virgin Olive Oil2 tbsp

STEP 1

Chop the cauliflower head into florets and pat them dry. Then, grate them using the large side of a box grater into rice-like shreds.

Ingredients List

For the Salad

Red Grapes320 g
Cooked Beetroots250 g
Cooked Green Lentils550 g
Sunflower Seeds100 g
Spring Onion10 g

For the Dressing

Salt to taste
Lemon Juice2 tbsp
Black Pepper0.5 tsp
Maple Syrup1 tsp
Wholegrain Mustard1 tsp

For the Crispy Cauliflower Rice

Cauliflower350 g
Extra Virgin Olive Oil2 tbsp

STEP 2

Heat the oil in a non-stick shallow pan and stir-fry the cauliflower rice for 10 minutes or until it's lightly browned and crispy.

Ingredients List

For the Salad

Red Grapes320 g
Cooked Beetroots250 g
Cooked Green Lentils550 g
Sunflower Seeds100 g
Spring Onion10 g

For the Dressing

Salt to taste
Lemon Juice2 tbsp
Black Pepper0.5 tsp
Maple Syrup1 tsp
Wholegrain Mustard1 tsp

For the Crispy Cauliflower Rice

Cauliflower350 g
Extra Virgin Olive Oil2 tbsp

STEP 3

In the meantime, halve the red grapes and thinly slice the cooked beetroots.

Then, combine the dressing ingredients in a bowl.

Ingredients List

For the Salad

Red Grapes320 g
Cooked Beetroots250 g
Cooked Green Lentils550 g
Sunflower Seeds100 g
Spring Onion10 g

For the Dressing

Salt to taste
Lemon Juice2 tbsp
Black Pepper0.5 tsp
Maple Syrup1 tsp
Wholegrain Mustard1 tsp

For the Crispy Cauliflower Rice

Cauliflower350 g
Extra Virgin Olive Oil2 tbsp

STEP 4

Transfer the crispy cauliflower rice into a serving bowl and add the cooked green lentils, grapes and beetroots. Then, pour the dressing over the salad. Garnish with sunflower seeds, chopped spring onions, and lemon zest. Enjoy!

Ingredients List

For the Salad

Red Grapes320 g
Cooked Beetroots250 g
Cooked Green Lentils550 g
Sunflower Seeds100 g
Spring Onion10 g

For the Dressing

Salt to taste
Lemon Juice2 tbsp
Black Pepper0.5 tsp
Maple Syrup1 tsp
Wholegrain Mustard1 tsp

For the Crispy Cauliflower Rice

Cauliflower350 g
Extra Virgin Olive Oil2 tbsp