Roasted pumpkin and feta cauli-rice salad


Another cauliflower recipe! I know, but it is so versatile! This time I used blitzed in a salad as a low-carb substitute for rice,  and it is amazingly delicious. Just add some cumin and turmeric, and you have a perfect low-carb side for Moroccan dishes.

I bought a big cauliflower head this week, so I processed it and kept it in an airtight container. I can store it in the fridge for 3-4 days and save a lot of time on Sundays preparing meals for the rest of the week: adding some soy sauce, vegetables, and grilled egg, and I have a low-carb Nasi Goreng. Chop a bunch of fresh parsley, tomatoes, and cucumbers,  and you have an easy tabbouleh. The third day: this delicious salad.

I adapted this recipe from Superfood for superchildren book, which I highly recommend you if you have kids. This is a perfect lunch for them, very nutritious and easy to make. So there are no excuses! this is a family-friendly recipe, suitable for vegetarians, low-carb diet, and lazy days! 😉

I hope you enjoy it! and as always, whistle if there is anything you want to ask or share with me, just leave a comment and share this recipe if you liked it!


Roasted pumpkin and feta cauli-rice salad

Warm or cold, enjoy this nutritious low-carb recipe as a salad or as a meal. Perfect for your lunchbox, simply add some protein as falafels, meatballs or grilled chicken. Your kids will love it too!

Course dinner, lunch, lunchbox, Salad, sides
Cuisine 10 ingredients or less, dairy free, easy, fall, healthy, kids, low-carb, Mediterranean, savory, sugar-free, vegetarian, winter
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour


For the salad:

  • 1 head cauliflower
  • 2 cups (250-300g) peeled and diced pumpkin (about 2cm diameter)
  • 3 tbsp extra virgin olive oil
  • 2 tbsp pumpkin seeds
  • 1/4 cup dried cranberries
  • 100 g feta cheese diced

For the dressing:

  • A drizzle of extra virgin olive oil
  • 1 tbsp pomegranate molasses *see notes
  • A pinch of salt


  1. Preheat the oven to 200ºC

  2. Place the pumpkin on a non-stick oven tray or using a baking sheet, and drizzle with the olive oil. Season with salt and pepper and roast for 35 minutes. 

  3. Cut the cauliflower into florets, discard the core (don’t throw it away), give them a thorough rinse in a colander and let them dry. Working in batches, blitz to rice sized pieces in a food processor. 

  4. Take the tray out of the oven and pour the pumpkin seeds, the cauliflower rice, and dried cranberries. Give it all a good stir and put it back in the oven for a further 5 minutes. 

  5. Take the tray out of the oven and drizzle with olive oil, a pinch of salt and pomegranate molasses, and stir in the feta cheese.  

Recipe Notes

  • Pomegranate molasses is easy to find in stores, just make sure that the only ingredient is pomegranate seeds! Pomegranate is full of natural sugar so there is no need to add anything else.
  • You can also substitute for honey or maple syrup, or just add a bit of balsamic vinegar to the dressing.
  • When cutting the cauliflower, don’t throw the core away. You can use it for a vegetable soup or make a creamy dairy-free sauce! Just cook it in stock until soft, then purée it with a little olive oil and seasoning until completely smooth.

Adapted from The real meal revolution, Superfood for superchildren

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