The keto Mushroom & Spinach Cauliflower Rice is a light and flavor-packed dish satisfying as a complete meal. This keto rice dish features bold spices, delicate spinach, and fragrant mushrooms, all of which make the dish flavorful and nutritious. Spinach is the powerhouse of nutrients (vitamin A, C, & K and Minerals iron, calcium, & folate). Mushrooms also provide us with many essential nutrients. This keto Mushroom & Spinach Cauliflower Rice gets ready in only twenty-five minutes & offers you a healthy meal with full taste.
Let’s move towards the delicious recipe.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
DATA FACTS:
- Calories: 140 kcal
- Time for preparation: Ten minutes
- Cooking time: Fifteen mins
- Time in total: 25 minutes
- Size/serving: One cup
- Cuisine: American
- Course: Main
- Diet: Keto, Gluten-Free, & Vegetarian
- Servings: 4
TOOLS:
- Large skillet or sauté pan
- Spatula/spoon(wooden)
- Board( for cutting)
- Food processor
- Knife
INGREDIENTS:
- 1 tbsp. olive oil
- 2 pieces of garlic
- ½ small onion
- 2 cups mushrooms
- 3 cups cauliflower rice
- 2 cups baby spinach
- ¼ tsp. salt
- ¼ tsp. black pepper
- ¼ tsp. paprika
- 1 tbsp. grated Parmesan
INGREDIENTS DIRECTIVES:
MUSHROOMS:
- We suggest you use either cremini/white mushrooms as per your preference.
YEAST(NUTRITIONAL):
- This will give your rice a yummy, savory, & cheesy kick without the original cheese. Best for dairy-intolerant persons.
KETO RICE:
- Our regular rice is too high in carbs. The keto version of rice is made from cauliflower. This cauliflower rice is available commercially as well, but we recommend that you pulse the florets of cauliflower at home. This way, you will have a homemade version of keto rice.
SPINACH:
- Use baby spinach as it is healthy & works well in the recipe. If spinach is not available, then kale(chopped) will be the best substitute.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- Place a skillet(large) on the stove.
- Switch on & burn the fire under the skillet.
- Adjust it to medium heat.
- Now include oil & wait for it to warm up.
- After a little bit of time, include garlic & onion in that heated oil.
- Saute them for around three mins or till they give their classic aroma.
- At this point, include the mushrooms.
- Cook them for around six mins.
- Include cauliflower rice once you see it soften & start to brown.
- Mix well & let them cook until tender(five mins).
- Now, it’s time to include the powdered pepper(black), spinach, & salt.
- You may include some other spices as per your taste.
- Mix well & cook till the whole spinach gets well tender.
- You may include yeast(nutritional) or parmesan cheese as a garnish(before serving).
- Serve the warm Mushroom and Spinach Cauliflower Rice!
TIPS:
- You may include the chicken, shrimp/tofu for additional protein content.
- Pre-made cauliflower rice is also available commercially, but it may contain preservatives that will hinder your keto diet. We recommend that you pulse the florets in your grinder to have the best quality.
- You may include hot sauce/flakes of red pepper for extra heat.
- To have the sharp flavor, include the lemon juice/a little vinegar(balsamic).
STORAGE INFORMATION:
FRIDGE:
- Transfer the dish to the container(which should be sealed properly). Then it will easily keep well in the fridge for around four days.
FREEZER:
- Similarly, pack the dish properly & forget it in the fridge for around sixty days. Remember to defrost it the night before to have the best results after reheating.
FAQs:
Is it possible to have the vegan version of this dish?
- Yes, Parmesan is optional here. So, if you skip it or use any vegan alternative then this dish will be perfect for vegans.
Can the dish be made healthier by any means?
- Yes, you may go for proteins (tofu, sausage, eggs, chicken, ground turkey, etc.). This way, your dish will have additional proteins, which make it a complete, satisfying meal.
Can I make cauliflower rice before?
- Yes, you can make the cauliflower rice ahead & freeze it to save your time. You just have to defrost & remove excess moisture, then they will be ready to use.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION/SERVING:
Calories: 140 kcal
Carbs: 8g
Net carbs: 5g
Fiber: 3g
Protein: 5g
Fat: 10g
Sodium: 230mg
Potassium: 600mg
Calcium: 40mg
Iron: 1.5mg
Vitamin A: 1,400 IU
