Mound of cauliflower rice salad with lemon and broccoli garnishes

Light and Bursting with Veggies

Cauliflower is a wonderful vegetable that is sadly underutilized. Here it shines as a healthy substitute for rice. This salad is full of color, flavor, and nutrition but low in calories! Experiment with making your own cauliflower rice. It’s easy and freezes well. This salad is a meal on its own.

Prep Instructions

  • Yield: 8 (1 cup) servings
  • Prep Time: 40 minutes
  • Cook Time: 4 minutes
  • Total Time: 44 minutes

Recipe Ingredients

  • 1 recipe of cauliflower rice (see chart below)
  • 2 cups raw broccoli or cauliflower, broken into bite-size pieces
  • 2/3 cup baby spinach, cilantro, kale, or parsley, finely chopped
  • 3/4 cup olives, sliced
  • 1/2 cup onion (green, red or sweet) or leek, finely chopped
  • 2 garlic cloves, minced
  • 5 tablespoons lemon juice, freshly squeezed
  • 1 teaspoon salt
  • 1 1/2 cups fresh tomato, chopped, OR 1 cup red pepper, finely chopped, OR 1 cup carrot, grated
  • 1 15.5-oz. can or 1¾ cups cooked beans of your choice, rinsed and drained


Raw cauliflower method Yield: 2 1/3 cups

3 cups “rice,” packed 2 tablespoons water

  1. Break cauliflower into florets. Much of the stalk is tender enough to use as well.
  2. Use one of the following methods to make the rice: Food processor using the S blade: Pulse into small, rice-like pieces. Handheld box grater: Larger pieces of cauliflower are easier to grate. This method works well but takes longer.
  3. Combine cauliflower rice and water in a covered saucepan and simmer for 4 minutes. Leftover cauliflower rice freezes well.

Frozen cauliflower method Yield: 2¼ cups

12 oz. bag frozen cauliflower

  1. Let cauliflower thaw for 15 minutes.
  2. Using the S blade in a food processor, pulse cauliflower into small, rice-like pieces.
  3. In a covered saucepan, simmer cauliflower for 3 minutes on medium heat. Stir a few times to determine if more water is needed; if so, add one teaspoon at a time until rice reaches desired consistency.
Frozen cauliflower rice (10–12 oz. package) Prepare rice according to package directions.

  1. Prepare cauliflower rice (refer to chart for directions).
  2. Steam broccoli or cauliflower for 3–4 minutes, until tender-crisp. Light cooking creates a more mild flavor but still leaves a crunch. Set aside.
  3. Measure spinach (or other greens), packing firmly in a measuring cup. Place in a bowl and wash, then chop finely.
  4. Combine cauliflower rice, spinach, olives, onion, garlic, lemon juice, and salt.
  5. Gently stir in remaining ingredients.
  6. Chill for 1 hour or overnight.

NOTES: Substitute 2 cups cooked brown rice (regular or instant) for the cauliflower rice.

Cubed avocado is a delicious addition.

Nutritional Data

Calories: 96.80
Fat: 3.01 g
Saturated Fat: 0.12 g
Cholesterol: 0 mg
Sodium: 432.88 mg
Carbohydrates: 14.62 g
Fiber: 4.10 g
Sugars: 4.02 g
Protein: 4.07 g
© AdventHealth