Crispy Cauliflower Rice


Vegan
Dairy-Free
Eggs-Free
Nuts-Free
Gluten-Free

    Nutrients

    NutrientGramsRDA
    Carbs45.4g15.1%
    of which Sugars20.2g22.4%
    Fats8.9g13.6%
    of which Saturates2.1g10.4%
    Proteins17g36.9%
    Fibers13g52.1%

    Nutrients Proportions

    • carbs 54%
    • sugars 24%
    • fats 11%
    • saturates 2%
    • proteins 20%
    • fibers 15%
    * All data is per serving
    Crispy Cauliflower Rice Recipe Preview

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    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.

    If you love healthy recipes like this, make sure to subscribe to our newsletter and you’ll get our newest recipes sent right into your inbox every week, plus our free ebook!

    Ingredients

    Print Recipe
    ALLERGY ADVICE: For allergens, see ingredients in bold

    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

    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 1 Image 1

    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 2 Image 1

    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 3 Image 1

    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!

    Step 4 Image 1

    Foodacious Tips

    • 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.