Solo: Banting Mediterranean Rice

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Solo: Banting Mediterranean Rice

Flavourful caulirice topped with beef mince, fresh herbs, roasted aubergines, almond flakes and crispy fried onions.

Ingredients to serve 1

  • ½ head x cauliflower – grate finely
  • ½ x onion – slice thinly
  • 125g x beef mince
  • ½ x aubergine – cut into wedges (1cm)
  • ½ clove x garlic – peel, grate finely & chop
  • ¼ tsp x chilli flakes (optional)
  • ½ tsp x Mediterranean mix
  • 3g x fresh parsley – chop finely
  • 3g x fresh dill – chop finely
  • ¾ tbsp x flaked almonds
  • olive oil (from your pantry)
  • salt & black pepper (from your pantry)


Step 1

Preparation: Preheat the oven to 200°C. Prepare all the ingredients as indicated above.

Step 2

Aubergine: Line a baking tray with tin foil, add a few glugs of olive oil (enough to coat), salt and pepper. Roast the aubergine for 20-25 minutes until golden and cooked.

Step 3

Almonds: Place a small pan on med-high heat and dry toast the almonds until lightly browned - about a minute. Toss often to make sure they don’t burn.

Step 4

Onion: Heat a few glugs of olive oil in a large frying pan over a medium-high heat. Add the onion slices with a little salt and fry for 10-12 minutes until golden and crispy. Don’t make the pan too hot – you don’t want the onion to burn and go bitter. Remove the onions from the pan and set aside.

Step 5

Mince: Use the same pan you used for the onion, add the beef mince and break it up in the pan with a spoon or spatula. Add the Mediterranean mix, chilli flakes (optional), salt, pepper and garlic and cook until golden and cooked through – 5 minutes. Remove from the pan and set aside.

Step 6

Cauliflower rice: Using the same pan you used for the mince on a medium- high heat, sauté the grated cauliflower for 2 minutes until cooked. Season with salt and pepper to taste.

Step 7

Serve the cauliflower topped with the beef mince, parsley, dill, roasted aubergine, toasted almonds and fried onions.