Mediterranean-Mexican Cauliflower Rice
Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Looking for a delicious and healthy fusion dish? This Mediterranean-Mexican Cauliflower Rice brings together the bold spices of Mexican cuisine and the fresh, vibrant ingredients of the Mediterranean diet. With riced cauliflower as the base, it’s a gluten-free, low-carb, and nutrient-dense side or main dish that’s packed with flavor. Whether you’re eating clean or just want something quick and satisfying, this recipe is a winner.
Ingredients:
1 medium head of cauliflower (or 4 cups pre-riced cauliflower)
1 tbsp olive oil
1/2 medium red onion, finely chopped
2 garlic cloves, minced
1 medium bell pepper (any color), diced
1/2 cup cherry tomatoes, halved
1/4 cup Kalamata olives, sliced
1/2 cup canned black beans, drained and rinsed
1 tsp ground cumin
1/2 tsp smoked paprika
1/4 tsp chili powder (optional, for heat)
Salt and pepper, to taste
1 tbsp lemon juice (or lime juice for a Mexican twist)
2 tbsp fresh parsley or cilantro, chopped
Feta cheese or avocado, for topping (optional)
Instructions:
Rice the Cauliflower:
If using a whole head of cauliflower, cut it into florets and pulse in a food processor until it resembles rice. Set aside.
Sauté Veggies:
Heat olive oil in a large skillet over medium heat. Add the chopped red onion and garlic. Sauté for 2–3 minutes until fragrant.
Cook the Vegetables:
Add the bell pepper and cherry tomatoes. Cook for another 3–4 minutes, stirring occasionally.
Add Spices and Beans:
Stir in the cumin, smoked paprika, chili powder, black beans, and olives. Cook for 2 minutes.
Add Cauliflower Rice:
Add the riced cauliflower to the skillet. Mix well to combine. Cook for 5–6 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
Finish It Off:
Remove from heat. Stir in lemon or lime juice, fresh herbs, and adjust salt and pepper to taste.
Serve:
Serve warm, topped with crumbled feta or sliced avocado if desired.
Tips:
Use Pre-Riced Cauliflower:
Save time by using store-bought riced cauliflower, either fresh or frozen. Just thaw and drain excess moisture before cooking.
Dry the Cauliflower Rice:
If you’re making it fresh, pat it dry with a paper towel or lightly sauté it before adding other ingredients to avoid sogginess.
Don’t Overcook:
Cauliflower rice cooks quickly—overcooking can turn it mushy. Aim for a tender but firm texture.
Adjust Seasonings:
Taste as you go! Add more chili powder for heat, cumin for smokiness, or lemon/lime juice for extra brightness.
Meal Prep Friendly:
This dish keeps well in the fridge for up to 3 days. Reheat gently in a pan to preserve texture.
Variations:
Add Protein:
Vegetarian: Stir in pan-seared tofu, tempeh, or a soft-boiled egg.
Non-vegetarian: Add grilled chicken, shrimp, or ground turkey for a heartier version.
Make it Vegan:
Skip the feta cheese or replace it with vegan feta or avocado slices.
Spice it Up:
Add jalapeños, hot sauce, or crushed red pepper flakes for more heat.
Mediterranean Twist:
Add artichoke hearts, sun-dried tomatoes, or a drizzle of tahini.
Mexican Twist:
Toss in corn kernels, fresh cilantro, and a squeeze of lime. Top with salsa or guacamole.
Make it a Bowl:
Serve over mixed greens or quinoa, and top with your favorite dressing for a filling power bowl.
Q&A (Frequently Asked Questions)
Q: Can I freeze cauliflower rice?
A: Yes! You can freeze uncooked riced cauliflower for up to 1 month. Cooked cauliflower rice can also be frozen, but it may lose some texture when reheated.
Q: How can I make this dish more filling?
A: Add a protein source like grilled chicken, tofu, or chickpeas. You can also serve it in a wrap or with a side of whole-grain pita.
Q: Can I make it ahead of time?
A: Yes. This dish stores well in the fridge for 3 days. Reheat on a skillet to keep it from getting soggy.
Q: Is this recipe keto-friendly?
A: Yes, just skip the black beans to lower the carb count and stay within keto guidelines.
Q: What’s a good topping for extra flavor?
A: Crumbled feta, avocado, tahini drizzle, or a dollop of Greek yogurt all add richness and flavor.
Nutrition Information (Per Serving — Approximate)
Based on 4 servings without optional toppings.
Calories: 130
Protein: 5g
Fat: 6g
Carbohydrates: 14g
Fiber: 5g
Sugar: 5g
Sodium: 300mg
(Values may vary based on ingredients used.)
Conclusion:
This Mediterranean-Mexican Cauliflower Rice recipe is a perfect fusion of two beloved cuisines—packed with flavor, quick to prepare, and adaptable to any diet. Whether you’re following a low-carb lifestyle, need a healthy side dish, or want a tasty meal prep option, this dish delivers. Fresh veggies, warm spices, and simple ingredients come together in a way that’s both satisfying and wholesome.
Enjoy it as a light lunch, a side dish, or dress it up into a full meal—this recipe is endlessly customizable and always delicious!