Cauliflower Couscous Bowl

Portions:
4

Serving Size:
1-3/4 cup

    Diet Types:
  • CKD non-dialysis
  • Diabetes
  • Dialysis
  • Lower Protein
  • Vegetarian

Ingredients

  • 1-1/2 teaspoons paprika
  • 3/4 teaspoon cumin
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper (optional)
  • 4 cups fresh cauliflower florets
  • 3 Tablespoons olive oil, divided
  • 1 medium cucumber
  • 1/2 cup parsley
  • 2 cloves garlic
  • 2 teaspoons lemon juice (fresh preferred)
  • 1/2 cup uncooked couscous

 

Preparation

  1. Preheat oven to 400˚F. Mix together paprika, cumin, black pepper and cayenne pepper. Set aside 1 tablespoon for couscous.
  2. Place cauliflower florets on a sheet pan, drizzle with 2 tablespoons olive oil and sprinkle the remaining spice mixture on the cauliflower.  Gently mix so all florets are covered.
  3. Loosely cover pan with tin foil and place in center rack of oven for 10 minutes.  After baking for 10 minutes, remove tin foil and cook for an additional 15 minutes.
  4. Dice the cucumber, chop the parsley and mince the garlic; then mix them together. Drizzle with lemon juice and mix again.
  5. In a small saucepan heat remaining 1 tablespoon olive oil and add couscous.  Sprinkle with spice mixture and stir.  Sauté until couscous turns slightly brown, approximately 3-5 minutes.
  6. Add 1 cup of water and bring to a boil. Remove from the heat and let couscous stand for 5 minutes. Fluff with a fork, divide evenly into four bowls.
  7. Remove cauliflower from oven, divide evenly on couscous. Top each bowl with cucumber/parsley mixture. Enjoy!

Helpful hints

  • Grain bowls are fun and flexible.  Couscous can be substituted for another grain like rice or quinoa.
  • Try making the spices your own.  Play around with salt free seasonings to create your own favorite flavors. 
  • For PD patients looking for more potassium, adding 2 fresh Roma tomatoes would be a great addition to this recipe.
  • A medium size head of cauliflower will yield about 4 cups of florets.
  • A medium cucumber measures approximately 6-inches.
  • A bunch of parsley will yield the 1 cup of parsley. The leftover parsley from this recipe can be used in other dishes as well.
  • A 1/2 cup of dry couscous is about 4 ounces, which comes out to about 1-1/2 cups when cooked.

Nutrients per serving

Calories 243

Protein 7 g

Carbohydrates 31 g

Fat 11 g

Cholesterol 0 mg

Sodium 39 mg

Potassium 444 mg

Phosphorus 116 mg

Calcium 57 mg

Fiber 5.5 g

Renal and renal diabetic food choices

  • 1/2 protein
  • 1 starch
  • 1-1/2 vegetables, high potassium
  • 1 fat

Carbohydrate choices

2

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