Crispy Cauliflower Rice

Allergen and Diet Summary


Recipe Categories

    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.

    Crispy Cauliflower Rice Recipe




    Time 20m



    This delicious crispy cauliflower rice is a quick and easy-to-make salad recipe perfect for meal prepping a healthy lunch box. Thanks to the addition of beetroots, lentils, and grapes, it makes a vegan and gluten-free balanced meal within 500 kcal.

    This pan fried cauliflower rice is great if you’re trying to cut down on refined carbs or eat more vegetables. In fact, each portion provides 3 of your 5-a-day for fruit and vegs and it’s balanced with proteins from lentils and seeds. Amazing!

    Adding our mustard dressing will not only make this dish so delicious but it will also boost the beneficial properties of the cauliflower. In fact, crushed mustard seeds in the wholegrain mustard activate the health-promoting compounds found in cruciferous vegetables like cauliflower.

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    For the Salad

    • Red Grapes
      320 g
    • Cooked Beetroots
      250 g
    • Cooked Green Lentils
      550 g
    • Sunflower Seeds
      100 g
    • Spring Onion
      10 g

    For the Dressing

    • Salt
      to taste
    • Lemon Juice
      2 tbsp
    • Black Pepper
      0.5 tsp
    • Maple Syrup
      1 tsp
    • Wholegrain Mustard
      1 tsp

    For the Crispy Cauliflower Rice

    • Cauliflower
      350 g
    • Extra Virgin Olive Oil
      2 tbsp
    Allergens are marked in bold

    Recipe Instructions

    step 1

    To prepare the cauliflower rice, rinse the cauliflower head, roughly chop it into florets and pat them dry.

    Then, grate the cauliflower using the large side of a box grater into rice-like shreds.

    step 2

    Heat the extra virgin olive oil in a non-stick frying pan.

    Add the cauliflower rice and stir-fry it for 10 minutes or until it's lightly browned and crispy.

    step 3

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

    Then, stir the dressing ingredients in a small bowl until well incorporated.

    step 4

    Now, transfer the crispy cauliflower rice into a serving bowl and add the cooked green lentils, grapes and beetroots.

    Pour the dressing over the salad and garnish sunflower seeds, chopped spring onions, and grated lemon zest.

    Enjoy your healthy and tasty crispy cauliflower rice salad!


    • In this recipe, we make the cauliflower rice without a food processor as we simply grate it with a box grater, but if you don't have one, just blitz the cauliflower florets in a food processor.

    • Leave the grated cauliflower rice to lose excess water and dry out in a pasta drainer, this way it will be less mushy and will crisp up even more when cooked.