Cauliflower Rice Casserole

by Editorial Staff


Prep Time 20 mins
Cook Time 55 mins
Total Time 6 hrs 15 mins
Course Main Course
Cuisine European
Servings (Default: 4)


  • 225 g rice (whole rain rice)
  • 1 large cauliflower, approx. 750 g
  • 3 medium bell pepper (s)
  • 400 g mushrooms
  • 3 medium tomato (s)
  • 500 ml vegetable stock
  • 2 cans tomatoes, chunky
  • tomato paste
  • Spice (s), e.g., Salt, pepper, paprika powder, chilli etc.
  • water
Cauliflower Rice Casserole
Cauliflower Rice Casserole


  1. Cook the rice in a large saucepan with the vegetable stock according to the instructions on the packet. I put my whole grain rice in half of the water at least 5 hours beforehand, which halves the cooking time.
  2. In the meantime, wash the cauliflower and cut into small florets, then cook until al dente. Cut the mushrooms and peppers into bite-sized pieces, fry in a non-stick pan and set aside.
  3. Drain the cauliflower and spread on the bottom of the baking dish.
  4. Now add the fried vegetables and the chopped tomatoes to the cooked rice, season with tomato paste, salt, pepper, paprika powder, chilli and mix everything well. Bring to the boil once, add a little more water if necessary.
  5. Now spread the mixture on the cauliflower, cut the tomatoes into thin slices and spread them on the casserole.
  6. Bake in a preheated oven at 200 ° C (top / bottom heat) for 20-25 minutes.
  7. Per serving about 20 g protein, 75 g carbohydrates, 2 g fat, 430 Kcal.

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