Leek and Cauliflower Rice

22 Mar 2017
leek and cauliflower rice

This recipe was developed for us by Despina Mina - a fellow Crop Dropper, food enthusiast and blogger. For recipes and local food-related titbits, follow her at ForkedLDN


The RDA on fruit and veg has now increased to 10 portions! Here's another handy recipe to make this possible without too much effort. Cauliflowers are incredibly versatile and the current trend is to substitute it for rice. Although rice is healthy and delicious, it's also high in starch and it is therefore recommended that we restrict pur portions to half a cup each. The beautiful cauliflower doesn't play by those rules, it's light in calories, light in starch and soaks up any flavours you add to it.


  • 1 leek
  • 4 tbsp butter
  • 1 tbsp rapeseed oil
  • 1 tbsp mustard seeds
  • 1-2 garlic cloves
  • 1 tbsp thyme
  • 1 cauliflower
  • 2 boiled eggs
  • 1 small handful of flaked almonds
  • Coriander to garnish
  • Salt and pepper


Melt the butter and oil to a frying pan. Trim and wash the leek and cut them all the way through vertcally then slice it a centimetre thick and add to the pan on a low heat along with the mustard seeds, chopped garlic and thyme.

Whilst the leek is cooking remove all of the outer leaves from the cauliflower and break it up into little florets, discard any of the tough stalk attached. If you have a food processor add the florets and whiz up until it resembles rice or more accurately couscous! If you dont have a food porcessor then you can use a grater.

Add this to your pan of leeks and stir until the cauliflower has had a good coating of the leeks, oil and butter. Season to taste

I served mine with a small handful of flaked almonds for its nutty flavour and crunchy texture and added a little more protein with a boiled egg, hard boiled or soft, the choice is yours!