Keto Instant Pot Greek Cauliflower Rice
My favourite cauliflower rice recipe. I made this before I started my current health kick. A friend was coming for dinner and I knew she was on the Keto diet. It was this dish that got me thinking, “Maybe I can eat healthy and still enjoy eating.”
– credit: PureWow
- Prep Time: 15
- Cook Time: 5
- Total Time: 20
- Yield: 8 1x
- Category: Dinner
- Method: Instant Pot
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
1 small head cauliflower, trimmed and cut into quarters
2 tablespoons olive oil, divided
½ cup diced red onion
1 tablespoon minced garlic
1 cup halved grape tomatoes
½ cup chopped English cucumber
½ cup halved kalamata olives
½ cup crumbled feta cheese
¼ cup chopped fresh parsley
Grated zest and juice of 1 lemon
¼ teaspoon fine sea salt
¼ teaspoon black pepper
¼ cup chopped walnuts, toasted if desired
Instructions
1. Pour 1 cup water into the Instant Pot. Place the cauliflower on a trivet with handles and lower the trivet into the pot. Secure the lid on the pot and close the pressure-release valve. Set the pot to High Pressure for 0 minutes (see note). At the end of the cooking time, quick-release the pressure. Transfer the cauliflower to a large bowl and set aside. Discard the liquid from the pot and wipe dry.
2. Select Sauté on the Instant Pot. When the pot is hot, add 1 tablespoon of the olive oil. Add the onion and garlic to the hot oil and cook until tender, about 4 minutes. Select Cancel. Return the cauliflower to the pot and use a potato masher or wooden spoon to break the chunks into small, rice-size pieces.
3. Transfer the cauliflower to a serving bowl. Add the tomatoes, cucumber, olives, feta, parsley, lemon zest and lemon juice, and toss gently to combine. Season with the salt and pepper. Just before serving, fold in the walnuts and drizzle with the remaining 1 tablespoon olive oil.
Notes
Use the “0 minutes” cooking time for foods that don’t need a lot of time to cook, like cauliflower florets. The pressure cooker will still build pressure, and as it does, it will cook the food (which will also continue to cook while the pressure is being released).
The instructions suggest using a potato masher to rice the cauliflower. That works fine, but takes a bit of effort. I’ve had suggestions to use a food processor, which I haven’t tried yet (next time). Also: don’t skip the walnuts – they add such a yummy crunch!
Nutrition
- Serving Size: 180g
- Calories: 152
- Sugar: 3g
- Sodium: 571mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 4g
- Cholesterol: 8mg
Keywords: mediterranean, keto, vegetarian, dairy, dinner, instant pot