AIP Friendly Mediterranean Cauliflower Rice
Bright, herby, and deeply satisfying, this cauliflower rice dish brings the sun-drenched flavors of the Mediterranean to your table without a single ingredient that would derail a healing protocol. Cauliflower gets pulsed into tender, rice-sized pieces, then cooked until lightly golden at the edges — a technique that gives it real texture and a subtle nuttiness you won't expect from a vegetable. Zucchini, Kalamata olives, and a bloom of turmeric, ginger, oregano, and thyme layer in savory complexity, while fresh lemon juice, parsley, and torn basil finish everything with a lift that feels genuinely restaurant-worthy. One of the trickier parts of following an autoimmune protocol is finding meals that feel indulgent rather than restrictive, and this one clears that bar easily. Every ingredient here — from the olive oil to the apple cider vinegar — fits cleanly within the framework, so there's no substitution math to do before you start cooking. It comes together in one skillet and serves four, making it a practical weeknight option that doesn't taste like a compromise.
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Learn more →Ingredients
4 servings
- 1 medium head cauliflower (about 2 lbs), cut into florets
- 3 tbsp olive oil, divided
- 1 medium yellow onion, finely diced
- 4 cloves garlic, minced
- 1 medium zucchini, finely diced
- ½ cup pitted kalamata olives, roughly chopped
- ½ tsp ground turmeric
- ½ tsp ground ginger
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1 tbsp apple cider vinegar
- 2 tbsp fresh lemon juice (from about 1 lemon)
- ¼ cup fresh parsley, roughly chopped
- 2 tbsp fresh basil, torn
- ¾ tsp fine sea salt, plus more to taste
- 1 tsp lemon zest (optional)
Instructions
- 1
Working in batches, pulse the cauliflower florets in a food processor 8–10 times until broken down into rice-sized pieces, about 3–4 cups total. Alternatively, grate the florets on the large holes of a box grater. Spread the riced cauliflower on a clean kitchen towel and press firmly to remove excess moisture.
- 2
Heat 2 tbsp of the olive oil in a large (12-inch) skillet over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.
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