High protein cauliflower couscous salad
Savour every bite of this incredibly tasty high protein cauliflower couscous salad. Finely grated cauliflower is cooked to resemble couscous and served with tender meat patties comprised of minced meat, kidney beans, and white cheese. The couscous is topped with a delicate salad of fresh beetroot, baby spinach, and crunchy pumpkin seeds for a boost of colour and texture. Ideal for a speedy yet tasty dinner, our recipe will transform how you see a modest head of cauliflower.
Ingredients
Meat and bean patties
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1 can
Kidney beans, about 400 g
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400 g
Mixed minced meat
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½
Red onion
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½ tsp
Salt
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½ tsp
Ground black pepper
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50 ml
Water
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1 tbsp
Butter
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Cauliflower couscous
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500 g
Fresh cauliflower
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1 l
Water
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½ tsp
Salt
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2 tbsp
Butter
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Toppings
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1
Beetroot
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30 g
Baby spinach or chard shoots
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2 tbsp
Pumpkin seeds
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Instructions
Meat and bean patties
Cauliflower couscous
Toppings and serving
Recipe tips
It’s often the small details that make the biggest impact in the kitchen, so we’re sharing the tips we rely on when cooking and creating recipes
You can use any type of minced meat for this recipe, as long as it has enough fat to keep the patties juicy and succulent. A mixture of beef and pork provides a good balance and offers a deep, meaty flavour. For vegetarian guests, plant-based soya mince may work, although the flavour will not have the same indulgence as minced meat, and the texture may also not be as chewy.
The patty mixture can fall apart slightly when freshly made, so refrigerating it for 15-20 minutes before cooking can help. Giving the patty mixture some chilling time helps it firm up, so the individual patties hold their shape better in the pan.
To achieve a couscous-like texture and even cooking, grate the cauliflower finely into smaller pieces. This will help the cauliflower cook quickly, so it can be drained and dried before adding the butter and the remaining ingredients for the salad. The texture of the cauliflower should be a grain-like consistency that is slightly firm, like couscous, rather than soft and watery.
The leading cause of soggy cauliflower couscous is excess moisture, so it is best to remove as much water as possible before assembling the salad. Drain the cauliflower thoroughly using a fine-mesh sieve or colander, then spread the small grains on a towel-lined tray to steam-dry before adding butter.
FAQ: Questions about high protein cauliflower couscous salad
Making cauliflower into couscous is a new venture for many, but once you gain experience, you will be able to add this tasty grain-free alternative to many dishes. In this section, we answer questions about maintaining a succulent patty texture, avoiding soggy couscous and more, so you can spend your time cooking instead of worrying.
Why are the meat and bean patties falling apart?
The meat and bean patties may fall apart if the mixture is too coarse or too wet. This means the ingredients will struggle to meld together and form a patty shape. Try mashing more beans into a paste-like texture, and consider chilling the patties for 10-15 minutes before frying to firm them up.
Why is my cauliflower couscous mushy?
Cauliflower couscous can turn mushy if it is boiled for too long or not drained thoroughly enough. Excess moisture softens the texture of the cauliflower, so it becomes wet rather than grain-like. Set the cauliflower aside in a sieve or colander to thoroughly drain any residual liquid. Once drained, pour the cauliflower out onto a towel-lined tray to dry off even further, helping create a fluffy, grain-like texture.
Do I have to cook the beetroot before adding it to the cauliflower couscous salad?
You can cook it or leave it raw as you prefer. Cooking the beetroot produces a silky, soft texture, but you can also use it raw. Grating raw beetroot adds a fresh texture and offers little shards of pink sweetness, but you can roast the beetroot if preferred. Roasting beetroot brings out its sweetness even more, caramelising the natural sugars for a bolder, more robust flavour.
How should I store leftover cauliflower couscous salad with meat and bean patties?
Leftover cauliflower couscous salad with meat and bean patties should be stored in airtight containers in the fridge, where it will remain fresh for up to 3 days. We recommend storing each element in separate containers to prevent the cauliflower couscous from turning soggy and keep the toppings fresh and crisp.
Nutritional values per serving
Energy:
156 Kcal
| Energy distribution % | Nutritional values per serving | |
|---|---|---|
| Fibre | - | 4.7 g |
| Protein | 12.3 % | 4.7 g |
| Fat | 66.3 % | 11.7 g |
| Carbohydrates | 21.4 % | 8.2 g |
Discover our High protein cauliflower couscous salad
It is hard to beat a dish like our High protein cauliflower couscous salad, where every ingredient complements each other, delivering a mix of texture, flavour, and colour. This recipe offers a new, exciting way to use humble ingredients like cauliflower and kidney beans, transforming them into a unique yet comforting meal. Every bite boasts a myriad of flavours and ingredients, from the succulent meat patties to the refreshing salad topping of beetroot, baby spinach, and pumpkin seeds.
Light and buttery cauliflower couscous
When cooked and drained thoroughly, the cauliflower becomes light and fluffy, transforming it from a simple vegetable into something exciting and extraordinary. Grating the cauliflower helps create the couscous texture, but it is essential to drain it thoroughly, or the cauliflower may become soft and mushy. Adorned with butter, the couscous becomes decadent and flavourful, making the perfect base for the meat and bean patties.
Did you know that cauliflower can also be turned into lovely cauliflower rice?
Juicy meat and bean patties enriched with white cheese
Our meat and bean patties are a fun twist on a classic meat patty, combining mashed kidney beans, minced meat, and white cheese. The addition of other ingredients alongside the meat helps boost the overall flavour and create a texture as juicy and succulent as a plain, meat-based patty. The crispy fried outer layer of the patties contrasts with a wonderfully moist interior, rich with creamy, cheesy goodness.
Layered with grated beetroot, earthy greens, and crisp pumpkin seeds
The cauliflower couscous and meat patties would look a little bland on their own, but the colourful, light salad is the perfect addition to bring everything together. Earthy beetroot, fresh baby spinach or chard shoots, and pumpkin seeds offer colour and crunch, so every bite is packed full of diversity.
Looking for more exciting salads? Try a chickpea spinach salad or this cottage cheese pasta. You can also check this recipe for pulled chicken tacos with cabbage and berry salad.
Make it your own
This recipe is an open door to experimentation, where ingredients can easily be substituted. Toasted almonds or walnuts can be used instead of pumpkin seeds, keeping the crunchy texture but offering a more luxurious finish. A garnish of fresh herbs adds more vibrancy, with mint or parsley helping bring out the freshness of the couscous salad. For a spicy touch, drizzle the dish with chilli oil, or include some dried chilli flakes in the patty mixture.
We have not included a salad dressing in the recipe, as there are already many flavours to excite the taste buds. If, however, you prefer to dress your salads, consider something refreshing yet not overwhelming. A simple lemon and olive oil dressing will complement the meal perfectly, providing a zesty, citrus edge.
Discover more high-protein salads or dive into our articles on high-protein vegetables or high-fibre vegetables for even more inspiration.
