Cauliflower “Couscous”

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
33%
Cauliflower “Couscous”
30 min.
4
401kcal

Suggestions


Discover a delightful twist on a classic dish with our Cauliflower “Couscous.” This vibrant, nutritious side dish is not only vegetarian and vegan but also gluten-free and dairy-free, making it a perfect addition to any meal. In just 30 minutes, you can create a colorful and flavorful dish that will impress your family and friends.

Imagine the nutty aroma of toasted almonds and walnuts mingling with the fresh zest of lemon and orange, all while the earthy notes of rosemary elevate the dish to new heights. The star of the show, cauliflower, is transformed into a light and fluffy base that mimics traditional couscous, yet offers a healthier alternative packed with vitamins and minerals.

This recipe is a celebration of textures and flavors, featuring crunchy nuts, sweet apples, and plump golden raisins that create a delightful contrast. Whether served warm or at room temperature, this Cauliflower “Couscous” is versatile enough to accompany any main course or stand alone as a satisfying dish. Perfect for gatherings, potlucks, or a simple weeknight dinner, it’s sure to become a favorite in your culinary repertoire. Dive into this wholesome dish and enjoy a burst of flavor in every bite!

Ingredients

  • head cauliflower cored (see How to Cut and Core Cauliflower)
  • 0.5 cup water (more or less depending on the size of your pan)
  • teaspoon kosher salt 
  • sprig rosemary 
  • teaspoon lemon zest 
  • tablespoons olive oil extra virgin 
  • 0.3 cup almonds whole coarsely chopped
  • ribs celery 
  • 0.7 cup spring onion sliced (green part only)
  • large apples diced red cored canned (peel can stay on)
  • 0.5 cup golden raisins 
  • teaspoon orange zest 
  • tablespoon olive oil extra virgin 
  • 0.3 cup walnut pieces chopped
  • 0.5 cup cranberries dried fresh sweetened chopped (could also use pomegranate arils)
  • 0.5 cup spring onion sliced
  • large apples diced cored canned (peel can stay on)

Equipment

  • food processor
  • bowl
  • frying pan
  • pot

Directions

  1. Process cauliflower florets in food processor:
  2. Place cauliflower florets into a food processor. Pulse several times until the cauliflower looks like a coarse meal, resembling traditional couscous.
  3. Steam ground cauliflower in sauté pan: Cover the bottom of a large sauté pan with a thin layer of water.
  4. Add salt, zest, and an aromatic herb such as rosemary, if using. Bring to a simmer, stir.
  5. Add the ground cauliflower to the pot, spreading it out in an even layer. Bring to a simmer, then reduce heat to the lowest possible simmer setting. Cover the pan and cook/steam for 5 minutes.
  6. Remove from heat.
  7. Remove cauliflower to a sheet pat to cool.
  8. Brown nuts, cook celery, add green onions, raisins, apples:
  9. Heat olive oil in a medium sized non-stick sauté pan on medium heat.
  10. Add the chopped nuts and cook until the nuts begin to brown slightly.
  11. If using celery, add the celery and continue to cook until the celery is lightly softened, about 2 to 3 minutes.
  12. Then add the green onions, raisins or dried cranberries, and diced apple to the pan, and stir to warm through.
  13. Place cauliflower and nut apple mixture into a serving bowl and gently stir to combine.
  14. Serve warm or at room temperature.

Nutrition Facts

Calories401kcal
Protein6.76%
Fat42.55%
Carbs50.69%

Properties

Glycemic Index
87.17
Glycemic Load
13.91
Inflammation Score
-8
Nutrition Score
23.507826245349%

Flavonoids

Cyanidin
2.26mg
Delphinidin
0.02mg
Peonidin
0.02mg
Catechin
1.56mg
Epigallocatechin
0.52mg
Epicatechin
8.45mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.21mg
Eriodictyol
0.02mg
Naringenin
0.04mg
Apigenin
0.62mg
Luteolin
0.49mg
Isorhamnetin
0.24mg
Kaempferol
1.64mg
Myricetin
0.36mg
Quercetin
9.59mg

Nutrients percent of daily need

Calories:400.65kcal
20.03%
Fat:20.66g
31.79%
Saturated Fat:2.52g
15.72%
Carbohydrates:55.38g
18.46%
Net Carbohydrates:45.5g
16.54%
Sugar:37.62g
41.8%
Cholesterol:0mg
0%
Sodium:651.19mg
28.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.38g
14.77%
Vitamin C:82.57mg
100.08%
Vitamin K:99.27µg
94.55%
Manganese:0.88mg
44.05%
Fiber:9.88g
39.52%
Vitamin E:4.72mg
31.49%
Folate:123.08µg
30.77%
Potassium:924.34mg
26.41%
Vitamin B6:0.46mg
23.04%
Copper:0.41mg
20.36%
Magnesium:78.36mg
19.59%
Phosphorus:181.64mg
18.16%
Vitamin B2:0.3mg
17.8%
Vitamin B5:1.24mg
12.44%
Iron:2.22mg
12.31%
Calcium:112.64mg
11.26%
Vitamin B1:0.16mg
10.59%
Vitamin A:445.49IU
8.91%
Vitamin B3:1.75mg
8.75%
Zinc:1.16mg
7.72%
Selenium:2.07µg
2.96%