• Cath

Cauliflower rice with pumpkin seed sauce

Updated: Feb 22, 2019

Pimp up your cauliflower rice with these flavour packed ingredients.

I must confess to being quite a regular at microwaving cauliflower rice, probably down to convenience. There are plenty of different ways to cook cauliflower rice though. You may have come across some schools of thought that say microwaves are not a good method to use due to losing nutrients and fears of radiation. However, you lose nutrients in all cooking methods that involve heating. I remain to be convinced that microwaves are bad. I think the following page provides a good evidence based review: Authority Nutrition and I am happy to carry on using mine for now!


  • 1 cauliflower

  • 1 tablespoon olive oil

  • 3- 4 tablespoons pumpkin seed butter

  • 16 sundried tomatoes

  • Half a jar of Artichokes (preserved in Olive oil, not sunflower oil!)

  • A few olives, chopped and pitted

  • 5 mushrooms

  • 1 packet asparagus tips

  • 2 cloves garlic

  • One small / medium onion

  • 1 sprig of rosemary

  • Salt and pepper to taste.

  • Pumpkin seeds to garnish

  • Parsley to garnish


Use a food processor with a grating function to grate your cauliflower into "rice" strands.

Cook your cauliflower rice for about 7 minutes in a bowl with a lid in the microwave.

Steam the asparagus for 5 mins.

In a pan heat the olive oil and gently sauté the diced onion with the rosemary. (Pull the leaves off the sprig of rosemary and chop them up)

Add the sliced mushrooms and chopped garlic and sauté for a few more minutes.

Add the 3 -4 tablespoons of pumpkin seed butter, and stir until it is all well mixed together.

Add the chopped artichokes, olives, and sundried tomatoes and the cauliflower rice, and chopped asparagus and stir until it is fully mixed.

Check for flavour, and season with salt and pepper.

Transfer to your serving bowl and garnish with pumpkin seeds, and chopped parsley, then serve as a side dish.

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