Kale Cauli-Rice

Kale Cauli-Rice

This is the perfect accompaniment to any meal. It’s filling without the bloat from regular grain/ rice and is loaded with nutrition from veggies, fresh herbs, and spices. We love it as a side dish, or to have on the table as one of many sides when we have friends around for lunch or dinner.

I will say that this dish is no ordinary ‘rice’ dish, as it is full of texture and flavor with plenty of fiber to feed our good gut buddies in our microbiota to get them to proliferate! Cauliflower rice has fast become a favorite of late and for good reason too. Not only does cauliflower contain sulforaphane, the compound which helps to activate our Nrf2 detoxification pathway in our body, it also helps to balance our endocrine (hormone) system.

Cauli-Rice blended

I just love how light and bright this dish is. No fuss, easy to make and fresh and vibrant. This delicious side dish will complement any protein, or main, but don’t just take my word for it – try it for yourself, babe! 

Kale Cauli-Rice

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Recipe by Priscilla Soligo Course: Mains, Salads, Snacks


  • 500g 1 Medium Cauliflower

  • 90g 3 Cups Kale Leaves, stems removed

  • 75g ½ Cup Red Onion, chopped

  • 50g ⅓ Cup Sunflower Seeds

  • 15g 1 Tbsp Coconut Oil or Avocado Oil

  • 10g 2 Garlic Cloves, Minced

  • 10g 2 Tbsps Fresh Parsley, chopped

  • 10g 2 Tbsps Coriander, chopped

  • 10g 2 Tbsps Spring Onion, chopped

  • 10g 2 Tbsps Mint Leaves, chopped

  • 9g ½ Tbsp Tamari

  • 5g 1 tsp Toasted Sesame Oil

  • Salt and Pepper to taste

  • Garnish
  • 10g 1 Tbsp Sesame Seeds

  • 2 Sprigs Fresh Parsley

  • 2 Sprigs Coriander


  • In a food processor, process cauliflower into rice.
  • Place cauliflower into a clean dish towel, or nut mylk bag and squeeze out as much liquid as you can. This is an important step in creating fluffy cauli-rice. Makes approximately 3 cups of cauli-rice. Set aside.
  • On the stove, on medium heat in a dry pan, add the sunflower seeds to toast for approx. 3 minutes stirring intermittently until slightly golden brown. Remove from heat and set aside.
  • In the same pan on medium heat, melt the oil.
  • Add in onion and garlic. Stir for 2 minutes with the lid on.
  • Add in caulirice and stir for another couple minutes with the lid off.
  • Add in kale leaves, tamari, and toasted sesame oil. Stir through and turn off the heat.
  • Add in the fresh herbs, parsley, coriander, mint. Also, spring onion toasted sunflower seeds, (set 1 tbsp of toasted sunflower seeds aside for garnish) and salt and pepper.
  • On a serving plate, ladle some of the cauli-rice mixture and garnish with parsley, coriander, and toasted sunflower seeds.


  • Storage: This dish is best served immediately. It will also store for up to 3 days in the fridge in an airtight sealed container. To warm up again simply heat gently in a dry pan before serving.

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Nutrition Facts

4 servings per container

  • Amount Per ServingCalories300
  • % Daily Value *

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


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