Crispy Cauliflower Rice

Name: Crispy Cauliflower Rice
Total time: 20 min
Yield: 4 servings
Ingredients: 350 g of Cauliflower; 2 tbsp of Extra Virgin Olive Oil; 320 g of Red Grapes; 250 g of Cooked Beetroots; 550 g of Cooked Green Lentils; 100 g of Sunflower Seeds; 10 g of Spring Onion; Salt to taste; 2 tbsp of Lemon Juice; 0.5 tsp of Black Pepper; 1 tsp of Maple Syrup; 1 tsp of Wholegrain Mustard

Allergen and Diet Summary

Vegan

Gluten-Free

Nuts-Free

Soy-Free

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.

Nutrients

Nutrient	Grams	RDA
Carbs	45.4g	15.1%
of which Sugars	20.2g	22.4%
Fats	7.5g	11.5%
of which Saturates	1.9g	9.4%
Proteins	17g	36.9%
Fibers	13g	52.1%

Info

Cost

Health

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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Ingredients

Allergens are marked in bold

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

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 1.1 of Crispy Cauliflower Rice Recipe

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 2.1 of Crispy Cauliflower Rice Recipe

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 3.1 of Crispy Cauliflower Rice Recipe

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 4.1 of Crispy Cauliflower Rice Recipe

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.