Description
Culinary magic unfolds with this Cauliflower and Rice Delight, blending Mediterranean flavors into a comforting meal. Creamy textures and aromatic spices invite you to savor each delectable bite of this wholesome, nourishing dish.
Ingredients
Scale
Main Ingredients:
- 1 cauliflower, cut into florets
- 1 cup rice, rinsed
- 2 bell peppers, sliced
- 2 medium tomatoes, diced
Vegetable Components:
- 2 onions, finely chopped
- 1 carrot, peeled and diced
- 2–3 cloves of garlic, minced
Seasonings and Liquids:
- 1 teaspoon salt
- 2 teaspoons sugar
- 100 grams (3.5 ounces) marinara sauce
- 2 cups water
- Olive oil for cooking
- Salt to taste
- Black pepper to taste
Instructions
- Submerge cauliflower florets in salted water, simmering for 10-12 minutes until crisp-tender without losing structural integrity.
- Simultaneously prepare carrots in a separate pot, cooking for approximately 10 minutes before thoroughly draining.
- Warm olive oil in a saucepan, gently sautéing onions until they become translucent and release their aromatic essence.
- Incorporate bell peppers into the sautéed onions, continuing to cook for 5-7 minutes until they soften and develop a slight caramelization.
- Introduce minced garlic and diced tomatoes to the vegetable mixture, creating a fragrant base.
- Add rinsed rice, water, salt, and black pepper, ensuring all ingredients are evenly distributed. Cover and simmer on medium heat for 25 minutes, allowing rice to absorb liquid and become tender.
- Blend marinara sauce and sugar into the rice mixture, stirring gently to create a harmonious flavor profile. Reduce heat and let simmer for an additional 15 minutes until sauce thickens and develops a rich consistency.
- Carefully fold cooked cauliflower and carrots into the rice ensemble, gently mixing to preserve vegetable texture.
- Taste and adjust seasoning as needed, ensuring a balanced and flavorful final dish before serving.
Notes
- Select firm, fresh cauliflower with tight, white florets for the best texture and flavor in the dish.
- Rinse rice thoroughly to remove excess starch, ensuring fluffy and separated grains during cooking.
- For a gluten-free version, use certified gluten-free marinara sauce and verify all ingredient labels.
- Enhance protein content by adding cooked chickpeas or diced tofu during the final combining stage of the recipe.
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Category: Lunch, Dinner, Snacks
- Method: Simmering
- Cuisine: Indian
Nutrition
- Serving Size: 4
- Calories: 150
- Sugar: 2g
- Sodium: 300mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 4g
- Cholesterol: 0mg