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We love Mediterranean flavours in our house, so this dish is always a welcome meal as it’s packed full of delicious flavour. It also comes together really quickly to make a great option as a light mid-week meal.
When serving as a meal, we usually top with a little flaked fish or top with a fried egg to make it a little more substantial, though it definitely hold’s its own as a dish in it’s own right.
Alternatively, it makes a really taste side alongside a heartier main.
Hands-on Overall
Nutritional values (per serving)
Net carbs5.4 grams
Protein4.1 grams
Fat11.7 grams
Calories145 kcal
Calories from carbs 15%, protein 11%, fat 74%
Total carbs8.6 gramsFiber3.2 gramsSugars2.5 gramsSaturated fat2.7 gramsSodium637 mg(28% RDA)Magnesium34 mg(9% RDA)Potassium494 mg(25% EMR)
Ingredients (makes 6 servings)
- 1/2 medium head cauliflower (600 g/ 1.3 lb)
- 3 tbsp extra virgin olive oil (45 ml)
- 1 garlic clove, minced
- 1 tsp sea salt
- 50 g dark leaf kale, about 3-4 leaves, stalk removed (1.8 oz)
- 50 g sun-dried tomatoes, drained (1.8 oz)
- 60 g mixed olives (2.1 oz)
- 1/2 tsp ground cumin
- 1 tsp dried oregano
- 1 tbsp fresh lemon juice (15 ml)
- 1/3 cup crumbled feta, to serve (50 g/ 1.8 oz)
- ribboned fresh basil or spinach to serve
- Optional:extra salt and pepper to taste
This recipe makes 6 servings (served as side dishes), or 3 regular servings (served as main dish).
Instructions
- Roughly chop the cauliflower or break into florets and add to a food processor. Pulse until the cauliflower is finely chopped, resembling couscous.
- De-stem the kale and cut it into thin ribbons.
- Add the oil to the fry pan over medium heat. Add the garlic and kale, and cook, stirring, two minutes. Add the cauliflower and salt and stir to coat.
- After a minute or two, add the remaining ingredients and cook stirring for around 2 to 3 minutes. Remove from heat, and stir through lemon juice.
- Serve topped with crumbled feta and fresh basil or spinach.
Lasts up to a week in sealed container in the fridge (keep feta separate and add when serving).
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Cauliflower, fresh |
| 3 g | 1.9 g | 0.3 g | 25 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 6.8 g | 60 kcal |
| Garlic, fresh |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Kale, dark leaf, Italian black kale (cavolo nero) |
| 0.1 g | 0.3 g | 0.1 g | 3 kcal |
| Sun-dried tomatoes (in oil, drained) |
| 1.5 g | 0.4 g | 1.2 g | 18 kcal |
| Black olives |
| 0 g | 0.1 g | 0.7 g | 8 kcal |
| Green olives |
| 0 g | 0.1 g | 0.8 g | 7 kcal |
| Cumin, ground |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Oregano, dried |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Lemon juice, fresh |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Feta cheese |
| 0.3 g | 1.2 g | 1.8 g | 22 kcal |
| Basil, fresh |
| 0 g | 0.1 g | 0 g | 0 kcal |
| Total per serving |
| 5.4 g | 4.1 g | 11.7 g | 145 kcal |
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