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Pumpkin & Cauliflower Rice

Enjoy a healthy, low-calorie side dish with this pumpkin and cauliflower rice recipe.

Reminiscent of risotto, this dish contains all the flavour but none of the carbs found in rice. Instead we substitute riced cauliflower for a boost of extra vitamins and minerals.

This recipe is gluten-free, dairy-free, vegan and low in carbs. Riced cauliflower, in general, is great for low-fat, low-carb and Keto diets, just be cognisant of what you add to it as flavouring.

How to make riced cauliflower

Riced cauliflower is simple to make and quite versatile. Simply cut a head of cauliflower into florets and use a food processor to reduce the cauliflower to rice-size granules. For a full head of cauliflower you will most likely have to do this in batches so you don't overload your processor.

If using a high-powered blender, you will need to process the florets in much smaller batches, or add water when blending and drain the cauliflower rice through a sieve afterwards.

If you are ricing the cauliflower for this recipe, follow the steps below from this point on; however, if you are going to use this as a plain side dish, or wish to flavour it for use with another meal, sauté 1 medium onion until it's translucent, then add the riced cauliflower to the pan. Mix well and cook with the onion for about 5 minutes. You want the cauliflower to soften, but not get mushy. Add salt and pepper to taste.

From this point you can flavour the cauliflower in a myriad of different ways. Try it with:

  • curry and ginger

  • lime and cilantro

  • cumin and garlic

  • tomato sauce and chili powder

  • coconut and lemongrass


TIP: Any flavouring that involves a liquid/sauce being added to the cauliflower tends to turn the cauliflower mushy. Riced cauliflower will normally keep in the refrigerator for about 4 or 5 days so if you plan on meal prepping this, stick to dry spices, or wait to add any liquid/sauce flavourings just prior to serving.



(Makes 4 servings)

  • 1 head cauliflower, riced

  • 2 cups pumpkin, cubed

  • 1 medium sweet onion, diced

  • 1 clove garlic, minced

  • 1 cup chicken or vegetable stock

  • 2 tablespoons extra virgin olive oil

  • 1/4 teaspoon ground nutmeg

  • 1/4 teaspoon dried sage

  • 1/8 teaspoon turmeric (optional)

  • salt & pepper to taste



In a medium sauté pan, over medium-high heat, heat 1 tablespoon oil then add the cubed pumpkin and sauté until the pumpkin becomes fork tender. Pour the pumpkin chunks into a blender and add the chicken or vegetable stock. Blend until smooth and set aside.

In the sauté pan, still over medium-high heat, heat the remining oil then add the onions, garlic, and spices. Sauté until the onions become translucent. Add the riced cauliflower (see instructions in the blog above) and mix well. Continue sautéing for 3 minutes, stirring often.

Pour the pumpkin mixture into the pan of riced cauliflower and mix thoroughly. Reduce the heat to medium and allow the pumpkin and cauliflower to cook together for about 3 minutes before serving.

Garnish with pepitas and enjoy!


Nutritional Information Per Serving:

total calories = 175 | total fat = 11.16g | saturated fat = 1.86g | cholesterol = 0mg | sodium (using Knorr instant chicken stock) = 637.82mg | carbohydrates = 17.39g | dietary fibre = 6.23g | sugars = 8.43g | protein = 419g

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