Detox Cauliflower Rice with Turmeric Toasted Seeds

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Replacing white rice with pulverized cauliflower is basically genius. You can eat a whole head of cauliflower instead of the portion of rice we are used to, and get only a fraction of the calories and carbohydrates of rice, so…. why not?!Spring is the perfect time to increase the amount of vegetables you eat and this plate has only vegetables, while giving you energy and health, it’s filling and full of flavour. Cauliflower “rice” looks just like rice, even if textures and flavors are slightly different, but in my opinion it tastes even better as it absorbs the sauce perfectly! This salad is fresh and filling, sun-dried cranberries add a wonderful sweetness and all the vegetables in it give you a mega nutrient boost. Mint and lemon dressing make it a perfect plate on a summer day.

Further Food Nutritionist Commentary:

Trying to cut back calories at your evening meal? Instead of using regular white rice, this recipe uses pulverized cauliflower for a similar taste with more vitamins and minerals, and fewer calories! Topped with a sweet dressing, this dish is bound to become a fresh and light summertime classic!

By Rachel Paul, MS, RD

Detox Cauliflower Rice with Turmeric Toasted Seeds

  • Prep Time: 30 minutes
  • Cook Time: 15 minutes
  • Servings: 4

Ingredients

For the Salad:

1 large organic cauliflower head
2 tablespoons extra virgin olive oil
1 garlic clove (finely diced)
200 grams or 2/3 cup frozen soy beans (optional)
3/4 cup arugula leaves
4 radishes (thinly sliced)
1/2 cup sun-dried cranberries (optional)
3/4 cup mint (finely chopped)
1/2 avocado (cubed)

For the Dressing:

1 lemon (juiced)
4 tablespoons good quality olive oil
½ teaspoon garlic powder
1/4 teaspoon sea salt

Toasted seeds :

20 grams or 4 teaspoons sunflower seeds
20 grams or 4 teaspoons pumpkin seeds
10 grams or 2 teaspoons sesame seeds
2 tablespoons tamari
1/2 teaspoon ground turmeric

Instructions

  1. In a small pan, toast seeds and ground turmeric over a medium heat until lightly golden. Stir through tamari and set aside to cool.
  2. Remove outer leaves and stem of the cauliflower, chunk into pieces, then wash and thoroughly dry it.
  3. Now pulse in a food processor until crumbly and rice-like.
  4. Drizzle some olive oil on a pan over medium heat and add garlic.
  5. Sauté for one minute then add cauliflower.
  6. Stir well and cook for about 5 minutes.
  7. Combine all dressing ingredients in a jar and shake well.
  8. If using, cook frozen soy beans in a pan with a drizzle of olive oil and salt for 10 minutes, adding some water if necessary.
  9. Combine all salad ingredients in a large bowl and mix well until evenly combined.
  10. Dress salad just before serving. Sprinkle with toasted seeds.
In a small pan, toast seeds and ground turmeric over a medium heat until lightly golden. Stir through tamari and set aside to cool. Remove outer leaves and stem of the cauliflower, chunk into pieces, then wash and thoroughly dry it. Now pulse in a food processor until crumbly and rice-like. Drizzle some olive oil on a pan over medium heat and add garlic. Sauté for one minute then add cauliflower. Stir well and cook for about 5 minutes. Combine all dressing ingredients in a jar and shake well. If using, cook frozen soy beans in a pan with a drizzle of olive oil and salt for 10 minutes, adding some water if necessary. Combine all salad ingredients in a large bowl and mix well until evenly combined. Dress salad just before serving. Sprinkle with toasted seeds.

Nutrition Information

Per Serving:  Calories: 296; Total Fat: 26g; Saturated Fat: 3g; Monounsaturated Fat: 15g; Polyunsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 169 mg; Potassium: 255mg; Carbohydrate: 11g; Fiber: 5g; Sugar: 3g; Protein: 7g

Nutrition Bonus:  Vit C: 122%; Calcium: 14%; Iron: 20%

 

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