Medeterranian Cauliflower Rice


  • 1 large head cauliflower, separated into 1-inch florets
  • 3 tablespoons olive oil
  • 1 medium onion, finely diced
  • 1 medium bell pepper, finely diced
  • ½ courgette finely diced
  • 100g cherry tomatoes.
  • 2 cloves of garlic
  • 1 tsp thyme
  • 1 tsp turmeric
  • 1/4 tsp cumin
  • Salt



  1. For this recipe, it is best to have the chopped vegetables as small as possible so I use the blender to chop them up.
  2. Trim the cauliflower florets and cut away as much of the stem as you can place these into the blender in batches until the mixture looks like breadcrumbs.
  3. Heat the olive oil in a pan over medium heat. Test the oil by placing in a small section of the diced onion you can place in the diced – courgettes, garlic, tomatoes, and bell peppers when the pan sizzles in reaction to the onion piece.
  4. Cook the vegetables for around 6 minutes until the onions begin to brown.
  5. At this point add in all the herbs and spices and salt and cook for a further 3 minutes stirring well so all the vegetables are coated with the spice mix.
  6. Add the cauliflower and still to combine well. Cook for around 5 minutes or until the cauliflower is cooked to your likening.


This is delicious when served with root vegetables such as parsnips or carrots. As you can see in the image I serve with Brussels sprouts for an excellent helping of vitamin C



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