Cauliflower Couscous

A gluten free alternative to couscous, this cauliflower couscous with herbs and spices is delicious and nutritious

Cauliflower is such a versatile vegetable. I can be steamed, fried, baked, roasted, grilled mashed or eaten raw. Cauliflower couscous is another way it can be enjoyed.

Cauliflower contains a heap of vitamin C, in fact 1 cup of cauliflower contains 120% of the recommended daily intake of vitamin C for adults. It is also a source of folate and vitamin B6. Cauliflower is a good source of fibre which helps keep you regular and is low in fat, sugar, and sodium (salt). You can use cauliflower as an alternative to mashed potato on your cottage pie, grateas “rice” for fried rice recipes, cut lengthwise into thick steaks and grill on the BBQ, or roast a whole head and use as a centrepiece for your Sunday roast.  


I don’t own a food-processor (I grate the cauliflower) but if you do, it will make things a bit quicker. This recipe is a winner in our family, you can have it cold in summer or warm in winter, have as a side dish or a meal – it’s a great way to get an extra serve of vegetables into your day. 


  • 2 Tbsp olive oil
  • 1 medium onion – finely diced
  • 2 cloves garlic – crushed
  • 2 tsp ground cumin
  • ¼ cup sultanas
  • ½ medium cauliflower
  • 2 Tbsps lemon juice
  • ½ tsp lemon zest
  • 2 Tbsp pumpkin seeds
  • 1 Tbsp sunflower seeds
  • ¼ cup parsley


  1. In a large fry-pan heat oil, add onion cook over a low heat until softened.
  2. Add garlic and cumin and cook for further minute.
  3. Place sultanas into a bowl and cover with warm water to soak.
  4. either pulse small chunks of cauliflower in a food processor until it resembles couscous – OR grate cauliflower (use the large holes of a grater).
  5. When onion and garlic are cooked, add blended or grated cauliflower and continue cooking slowly. 
  6. Drain sultanas and add to the pan with lemon juice and zestpumpkin, and sunflower seeds.
  7. Once cauliflower is cooked remove from heat and add parsley. 
  8. Toss to combine and serve