This easy Vegan Mediterranean Cauliflower Rice is full of bright, fresh flavor. This healthy, low-carb side combines riced cauliflower with olives, pine nuts and fresh herbs for a satisfying dish that’s ready in under 30 minutes—perfect for a quick weeknight meal or a light lunch.
Updated from the original post on November 27, 2017.
No more bland cauliflower rice—this Mediterranean version is quick, flavorful and versatile. It works as a stand-alone light meal or as a colorful side for roasted vegetables, fish or grilled proteins. Cauliflower is an excellent low-carb substitute for rice and a good source of vitamin C, fiber and several minerals.
You can use freshly riced cauliflower made in a food processor or a bag of pre-riced cauliflower from the freezer or produce section. Cauliflower is adaptable: try it raw in salads, roasted whole, sliced into steaks, or pulsed into rice-sized pieces to replace white or brown rice in many recipes.
Explore other seasonal and healthy recipes in the vegetarian and vegan collections for variety and balanced meal ideas.
Ingredients & Substitutions
- Cauliflower: Make your own cauliflower rice by pulsing florets in a food processor, or buy pre-riced cauliflower frozen or fresh.
- Onion: Yellow, white or red onion all work. You can also use leeks, green onions or shallots.
- Garlic: Fresh garlic gives the best flavor; substitute garlic powder (not garlic salt) if needed.
- Olives: Kalamata and green olives add briny depth and healthy fats—pitted and chopped.
- Pine nuts: Toasted pine nuts add richness; swap with almonds, pistachios or walnuts if preferred.
- Lemon: Use both zest and fresh juice to brighten the dish.
- Fresh herbs: Parsley is classic here; try dill, cilantro, oregano, basil or mint for variation.
- Red pepper flakes: Add a touch of heat; replace with freshly ground black pepper for a milder flavor.
How to make it
This recipe uses riced cauliflower. If you’d like a photo tutorial for making cauliflower rice from a whole head, search for a simple cauliflower rice guide.
Heat a large or heavy skillet over medium–high heat. Sauté the diced onion with crushed red pepper in a splash of water, vegetable broth or a little olive oil.
Cook until the onions soften and begin to brown, stirring occasionally.
Add the garlic and cook, stirring, until fragrant (about 30 seconds). Stir in the riced cauliflower, pine nuts and chopped olives.
Cook over medium heat for about 10 minutes, until the cauliflower is tender and the flavors meld. Timing varies with skillet size and heat.
Remove the pan from the heat. Zest the lemon over the skillet, then squeeze in the juice. Add the chopped parsley.
Stir until the herbs wilt and the ingredients are well combined. Taste and adjust seasoning if needed, then serve warm or at room temperature.
How to store and reheat
- Serve: Best warm or at room temperature as a side or light main.
- Store: Keep in an airtight container in the refrigerator for up to a week.
- Reheat on the stove: Warm over medium heat in a heavy skillet, stirring until heated through. Leave undisturbed a few minutes at the end for a crisp bottom if desired.
- Reheat in the oven: Spread in a single layer on a sheet pan and bake at 375°F for about 15 minutes, or in a casserole dish for about 25 minutes.
Debra’s Pro Tips
- Add quartered marinated artichoke hearts for extra Mediterranean flavor.
- Save time: Use pre-riced cauliflower from the produce or frozen section.
- Save money: Make your own riced cauliflower from a whole head, or buy store-brand frozen bags.
- For crispy texture, finish in a cast iron skillet and allow the cauliflower to sit undisturbed for a few minutes to brown.
- For variety, mix riced cauliflower with riced broccoli or parsnip.
- No pine nuts? Toasted almonds or pistachios make a great substitute.
More Vegan Cauliflower Recipes
-
Roasted Cauliflower Hummus Recipe
-
Vegan Cauliflower Steak with Chimichurri Sauce
-
Vegan Ricotta Recipe
-
Simple Stovetop Cauliflower Rice
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📖 Recipe
Mediterranean Cauliflower Rice
Pin Recipe
Equipment
- Cast iron skillet
- Wooden spoon
- Microplane (for zesting)
Ingredients
- 1 yellow onion, diced
- ½ teaspoon red pepper flakes
- 4 cloves garlic, minced
- 4 cups riced cauliflower
- ½ cup Kalamata olives, pitted and diced
- ½ cup pine nuts
- 1 lemon, zested and juiced
- ½ cup parsley, roughly chopped
Instructions
- Heat a heavy skillet over medium–high heat.
- Sauté the diced onion with crushed red pepper in water, broth or olive oil until softened and starting to brown.
- Add the garlic and stir until fragrant, about 30 seconds.
- Stir in the riced cauliflower, olives and pine nuts. Cook, stirring occasionally, for about 10 minutes until tender.
- Remove from heat. Add chopped parsley, zest the lemon over the pan and squeeze in the juice. Stir until the parsley wilts and the flavors are combined. Adjust seasoning and serve.
Notes
Cauliflower rice: Use a 12-oz bag of frozen cauliflower rice, or pulse about half a head of cauliflower to yield ~4 cups.
Herb substitutions: Swap parsley for cilantro, oregano, or thyme if you prefer.
Nutrition
Carbohydrates: 14 g
Protein: 6 g
Note
Nutrition information is an estimate. For the most accurate results, calculate nutrition with the exact ingredients and quantities you use.