Recipe: Mediterranean Cauliflower and Chickpea Sauté

June 19, 2025Recipes

There is no denying it, beans are little nutrient powerhouses that deserve a spot at the table!  This Mediterranean cauliflower chickpea sauté is a perfect opportunity.  For some, an entire portion might feel a bit unfamiliar or may create minor digestive discomfort due to the high fiber content.  If you’re looking for a way to ease in, consider combining your beans with a familiar grain or non-starchy vegetable.  Prepare your dish with half beans in place of the other grain or vegetable, and you’ll add a few grams each of fiber and plant-based protein.

Beans do double duty as a high-fiber starchy side or plant protein source, meaning they can fit into either portion of the plate that suits your needs at that meal.  In this recipe, we’ve served them as part of a starchy side dish with a lower total carbohydrate content by using cauliflower rice as a non-starchy vegetable pairing.  This is a vibrant and flavorful, blood sugar-friendly side to pair with your favorite protein and non-starchy vegetable of choice.

Mediterranean Cauliflower and Chickpea Sauté

Serves 6

Ingredients

• 2 Tbsp olive oil
• 1/3 C onion, thinly sliced
• 4 C cauliflower rice
• 2 cloves garlic, peeled and chopped (or 2 teaspoons minced garlic)
• 1 C chicken broth/stock
• 15 oz canned chickpeas/garbanzo beans, drained
• 1/2 tsp ground turmeric
• 1/2 tsp ground cumin
• 1/4 C chopped fresh dill
• 1/3 C chopped fresh parsley
• 1/4 C pitted and quartered green olives
• 2 Tbsp lemon juice
• 1 tsp lemon zest (optional)

Directions

1. Heat a large skillet over medium heat.  Add olive oil and heat for 30 seconds.
2. Add onion and cook until softened, stirring occasionally, about 7-8 minutes.
3. Add cauliflower rice and stir to coat with oil.  Sauté for 3 minutes, stirring often, to allow the cauliflower to soften and caramelize (turn a light golden).  Add garlic to the skillet and sauté for another 1-2 minutes.
4. Add chicken broth, chickpeas, turmeric, and cumin.  Stir well, lower the heat, and cover.  Cook for 6-8 minutes or until broth is absorbed and cauliflower is tender.
5. Stir in fresh dill, parsley, olives, lemon juice, and lemon zest just before serving.

Tip: Frozen cauliflower rice can work in this recipe, but we suggest thawing it in the microwave first and adding it after cooking the onion and chickpeas, to prevent overcooking.