Mediterranean cauliflower, roasted quinoa rice
Looking for a wholesome, plant-based meal packed with flavor and nutrients? This Mediterranean Cauliflower & Roasted Quinoa Rice combines roasted cauliflower with fluffy quinoa, fresh herbs, and zesty Mediterranean seasonings. It’s perfect as a light main dish or a healthy side for any meal.
Recipe Overview
Prep Time: 15 minutes
Cook Time: 25–30 minutes
Total Time: 40–45 minutes
Servings: 3–4
Difficulty: Easy
Ingredients
For the Roasted Cauliflower
1 medium cauliflower, cut into florets
2 tablespoons olive oil
1 teaspoon paprika
½ teaspoon cumin
½ teaspoon garlic powder
Salt and black pepper to taste
For the Quinoa Rice
1 cup quinoa (rinsed)
2 cups water or vegetable broth
½ teaspoon salt
Fresh Add-Ins
½ cup cherry tomatoes, halved
¼ cup red onion, finely chopped
¼ cup cucumber, diced
2 tablespoons fresh parsley, chopped
Dressing
2 tablespoons olive oil
1 tablespoon lemon juice
½ teaspoon oregano
Salt and pepper to taste
Optional Toppings
¼ cup feta cheese, crumbled
2 tablespoons toasted nuts or seeds
Instructions for :
(Mediterranean cauliflower, roasted quinoa rice)
1. Roast the Cauliflower
Preheat oven to 400°F (200°C). Toss cauliflower with olive oil, paprika, cumin, garlic powder, salt, and pepper. Spread on a baking tray and roast for 25–30 minutes until golden and tender.
2. Cook the Quinoa
In a saucepan, combine quinoa, water or broth, and salt. Bring to a boil, then reduce heat, cover, and simmer for 12–15 minutes until cooked. Fluff with a fork.
3. Prepare the Dressing
In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.
4. Assemble the Dish
In a large bowl, combine cooked quinoa, roasted cauliflower, tomatoes, onion, cucumber, and parsley.
5. Mix & Serve
Drizzle dressing over the mixture and toss well. Add feta cheese or nuts if desired. Serve warm or at room temperature.
Frequently Asked Questions (FAQs)
Q1: Can I use rice instead of quinoa?
A: Yes! Brown rice or basmati rice works well as a substitute.
Q2: Is this recipe vegan?
A: Yes, just skip the feta cheese or use a plant-based alternative.
Q3: Can I meal prep this dish?
A: Absolutely! It stores well in the fridge for up to 4 days.
Health Benefits
High in Fiber: Supports digestion and gut health.
Plant-Based Protein: Quinoa provides essential amino acids.
Rich in Antioxidants: Cauliflower and vegetables boost immunity.
Heart-Healthy Fats: Olive oil promotes cardiovascular health.
Nutritional Information
Calories: 300 kcal
Protein: 9 g
Carbohydrates: 35 g
Fiber: 6 g
Fat: 14 g
Saturated Fat: 3 g