Follow us 148.4k
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).
Mediterranean Cauliflower Couscous
Step by Step
Ingredients
- 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
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).
Nutrition (per serving)
Calories145kcal
Net Carbs5.4g
Carbohydrates8.6g
Protein4.1g
Fat11.7g
Saturated Fat2.7g
Fiber3.2g
Sugar2.5g
Sodium637mg
Magnesium34mg
Potassium494mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 5.4 g | 4.1 g | 11.7 g | 145 kcal |
| 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 |
Do you like this recipe? Share it with your friends!
