There’s something about a warm, saucy rice dish that just hits different, and this tomato cauliflower rice delivers exactly that, minus the carb overload. Tuna folded into a rich, herby tomato base with tender vegetables, all served over seasoned cauliflower rice. This dish has definitely coloured me a convert for Cauliflower Rice, and this is definitely being made over and over again in my kitchen.
The cauliflower rice is cooked separately in olive oil and lemon pepper seasoning, giving it flavour of its own rather than being a bland substitute. The tomato tuna base comes together with sautéed onions, green beans, capsicum, and garlic, slow-cooked with peeled tomatoes and finished with dill and lemon pepper for that warm, Mediterranean-inspired depth.
At 228 calories per serving with 12.5g of protein and only 14g of carbs, this is the kind of meal that fits into almost any way of eating. Whether you’re managing your blood sugar, cutting carbs, or just trying to eat a little cleaner, it’s a one size fits all dish.
Tomato Cauliflower Rice
Ingredients
For the Cauliflower Rice
- 418 g Riced Cauliflower
- 1 tbsp Olive Oil
- 2 tsp Lemon Pepper Seasoning
For the Base
- 1 large Onions Sliced
- Green Beans A handful, chopped
- 1 Capsicum Chopped
- 5 Garlic Cloves Minced
- 2 tbsp Olive Oil
- 1 Can Peeled Tomatoes
- 1 Can Tuna Drained
- 1 tbsp Lemon Pepper Seasoning
- 1 tbsp Dill Seasoning
Instructions
- Blitz the cauliflower in a food processor until it resembles rice. Heat 1 tbsp olive oil in a pan over medium heat, add the cauliflower rice and season with lemon pepper seasoning. Cook for 5–7 minutes, stirring occasionally, until tender. Set aside.
- In a separate pan, heat 1–2 tbsp olive oil over medium heat. Add the onions, green beans, capsicum, and garlic. Sauté for 7–10 minutes until softened and fragrant.
- Pour in the canned peeled tomatoes and break them down with a spoon. Season with lemon pepper seasoning and dill. Stir and cook for 5 minutes until the sauce thickens slightly.
- Drain the tuna and mix it into the tomato base. Stir well and cook for another 2–3 minutes until heated through.
- Fold the cauliflower rice into the tomato tuna mixture or serve it alongside. Serve warm.
Video
@nothussainali This is how I paired the cauliflower rice for lunch! absolutely anazing 😍 For a 1 cup serving: 276 calories 17g protein 23g carbs 14g Fats if you need higher values for carbs and proteins you can pair with other ingredients as well! #fyp #tiktokmaldives #cauliflowerrice #healthyrecipes #type2diabetes
♬ Cozy Day• (Lofi) – Carrot Lofi
