Cauliflower Couscous

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cauliflower couscous in a bowl

A cauliflower version of  “rice” can be as simple as running cauliflower in a food processor for a few seconds and frying it in a non-stick pan with a little oil. This version has more complex flavours thanks to caramelized onion and shiitake mushrooms.

  • Prep Time5 min
  • Cook Time15 min
  • Total Time20 min
  • Yield4 Cups
  • Serving Size1 Cup
  • Energy70 cal


  • 1 cup diced onion
  • 1 cup sliced shiitake mushrooms
  • 1 tbsp sesame oil
  • 1 medium-size head of cauliflower
  • 1 tbsp ginger
  • 1 clove garlic
  • ¼ cup chopped fresh parsley
  • salt and pepper to taste



Use a food processor to puree garlic and ginger. Then add cauliflower and process until it’s the consistency of couscous or rice.


Heat a nonstick skillet or dutch oven, add oil and saute onion until browned.


Add mushrooms, cauliflower mixture, salt and pepper and saute. Stir occasionally, allowing the cauliflower to brown on the bottom of the skillet. If it sticks, add a few drops of water and stir to free it up from the pan. Cook for 10-15 minutes until heated through and some of the cauliflower is nicely browned.


Remove from the skillet top with parsley and serve.

Variations and Options

Try olive oil instead of sesame oil and basil instead of parsley for a slightly different flavour.

  • Nutritional Information

  • 4 servings per container
  • Serving Size1 Cup
  • Amount per serving
  • Calories70
  • % Daily Value*Standard DV
  • Total Fat82 g78 g105.13%
  • Saturated Fat12 g20 g60%
  • Trans Fat5 g
  • Polyunsaturated Fat3 g
  • Monounsaturated Fat3 g
  • Cholesterol40 mg300 mg13.33%
  • Total Carbohydrate177 g275 g64.36%
  • Dietary Fiber0 g28 g0%
  • Total Sugars0 g
  • Protein8 g50 g16%