Riced Cauliflower with Quinoa and Pomegranate

Name: Riced Cauliflower with Quinoa and Pomegranate
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
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)

5 from 1 vote

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.

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Preparation Level 30 Minutes or Less, Quick & Easy

Servings 8

Preparation 15

Cook 15

Total 30

Why Diabetes Friendly?

Low Glycemic Index: Both cauliflower and quinoa are low on the glycemic index, helping to manage blood sugar levels.
High Fiber Content: The dish is high in fiber, aiding in blood sugar regulation and promoting satiety, which can help with weight management—a crucial aspect of diabetes management.
Healthy Fats: The use of extra virgin olive oil provides monounsaturated fats, beneficial for heart health and potentially improving insulin sensitivity.
Antioxidant-Rich Ingredients: Pomegranate seeds and almonds add antioxidants that can reduce inflammation and improve cardiovascular health.

Ingredients

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.

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

FAQ

Can this dish be made in advance?
Yes, it can be prepared ahead of time and refrigerated. For the best taste, bring it to room temperature or gently warm it before serving.
Is there a substitute for pomegranate seeds if they're out of season?
Dried cranberries or cherries can be used as substitutes, though they will alter the flavour profile slightly. Adjust the quantity to taste, as dried fruits can be sweeter.
Can I use frozen cauliflower rice?
Absolutely, frozen cauliflower rice is a convenient alternative. Just be sure to adjust cooking times as it may cook quicker than fresh.
What are some variations of this dish?
For added protein, consider including chickpeas or lentils. You can also experiment with different herbs like mint or cilantro for a flavour twist.

Nutrition

Per serving

Calories: 136.6kcal

Carbohydrates: 11.7g

Fiber: 3.2g

Sugar: 2.9g

Fat: 9.2g

Saturated Fat: 1.2g

Trans Fat: 0.001g

Protein: 3.7g

Nutrition Facts

Riced Cauliflower with Quinoa and Pomegranate

Amount per Serving

Calories

136.6

% Daily Value*

Fat

9.2

Saturated Fat

1.2

Trans Fat

0.001

Sodium

100.3

Potassium

350.3

Carbohydrates

11.7

Fiber

3.2

Sugar

2.9

Protein

3.7

Vitamin C

44.4

Calcium

40.1

Iron

1.1

Magnesium

41.5

Zinc

0.7

* Percent Daily Values are based on a 2000 calorie diet.

Riced Cauliflower with Quinoa and Pomegranate

Why Diabetes Friendly?

Ingredients

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

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