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5 from 1 vote

Riced Cauliflower with Quinoa and Pomegranate

This Riced Cauliflower with Quinoa and Pomegranate recipe is a delightful fusion dish that's as nutritious as it is colourful, making it a perfect diabetes-friendly side for any occasion. Packed with the goodness of high-fibre ingredients and garnished with antioxidant-rich pomegranate seeds, it's a heart-healthy choice that doesn't compromise on flavour.
Servings: 8
Calories: 136.6kcal
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes

Ingredients

  • 4 cups cauliflower riced
  • 1 cup quinoa cooked
  • 2 tsp olive oil
  • ¼ cup pomegranate seeds
  • ¼ cup parsley chopped
  • 1 clove garlic minced
  • 2 stalks green onion white and light green part only, minced
  • 3 tbsp lemon juice
  • 3 tbsp olive oil
  • ¼ tsp salt
  • 1/8 tsp pepper ground
  • ¼ cup almonds roasted, chopped

Instructions

  • Heat a large frying pan or wok with the 2 tsp of olive oil, and add the riced cauliflower, toss and cook until softened but still has a crunch to it, about 6 minutes. Turn heat off. Add the cooked quinoa to the pan with the cauliflower, toss.
    4 cups cauliflower, 2 tsp olive oil, 1 cup quinoa
  • In a large mixing bowl, mix together the pomegranate seeds, parsley, garlic, green onion, lemon juice, olive oil, salt and pepper.
    ¼ cup pomegranate, ¼ cup parsley, 1 clove garlic, 2 stalks green onion, 3 tbsp lemon juice, 3 tbsp olive oil, ¼ tsp salt, 1/8 tsp pepper
  • Gently toss the cauliflower-quinoa mixture into the bowl with the pomegranate seed mixture, fold to mix.
  • Add the chopped roasted almond.
    ¼ cup almonds

Cooking Tips

  • Cauliflower Rice Consistency: To avoid overprocessing the cauliflower into a mush, pulse in short bursts in the food processor until you achieve a rice-like texture.
  • Quinoa Cooking: Ensure the quinoa is rinsed thoroughly before cooking to remove the saponin coating, which can cause a bitter taste.
  • Flavour Enhancement: Allow the dish to sit for a few minutes before serving to let the flavours meld together, enhancing the overall taste.
  • Almond Alternatives: If nut allergies are a concern, consider substituting with roasted pumpkin seeds for a nut-free crunch.

Nutrition

Nutrition Facts
Riced Cauliflower with Quinoa and Pomegranate
Amount per Serving
Calories
136.6
% Daily Value*
Fat
 
9.2
g
14
%
Saturated Fat
 
1.2
g
8
%
Trans Fat
 
0.001
g
Sodium
 
100.3
mg
4
%
Potassium
 
350.3
mg
10
%
Carbohydrates
 
11.7
g
4
%
Fiber
 
3.2
g
13
%
Sugar
 
2.9
g
3
%
Protein
 
3.7
g
7
%
Vitamin C
 
44.4
mg
54
%
Calcium
 
40.1
mg
4
%
Iron
 
1.1
mg
6
%
Magnesium
 
41.5
mg
10
%
Zinc
 
0.7
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.