Serves four as a side dish
• 1 medium onion (Lidl 7p)
• 3 tablespoons fresh lemon juice or more to taste. (Can use ‘Jif Squeezy Lemon’ but that is more expensive than a fresh lemon, comes in plastic packaging and contains preservative.) (Lidl fresh lemon 20p)
• 2 tablespoons oil – olive oil best but not essential (Lidl 9p)
• 1 teaspoon salt or tablespoon of shoyu (Note shoyu is not GF) (2p)
• 1/2 large head of cauliflower (Lidl 48p)
• Large bunch of fresh parsley or two tablespoons of dried parsley (3 packets of Lidl fresh cut parsley £2.01)
• Fresh mint leaves (half the quantity of parsley) or one tablespoon of dried mint (2 packets of Lidl fresh cut mint £1.34)
• NOTE – I used fresh lovage from my garden instead of parsley and mint for the demonstration.
• Optional – 3 fresh tomatoes (Lidl fresh tomatoes 48p)
• Optional – 6 pieces of sun dried tomatoes soaked in water for 30 minutes (don’t soak if bought in oil).
1. Finely chop the onion and transfer to a large bowl
2. Juice the lemon and add to the onion along with oil and salt/shoyu. Stir thoroughly and leave to marinade while carrying out the next steps.
3. Slice and chop the cauliflower into rice-sized pieces but it still works if the cauliflower pieces are bigger. If you have a food processor, a quick spin of florets (big chunks) of cauliflower will reduce them to rice-sized pieces easily.
4. Finely chop the fresh herbs.
5. If using fresh tomatoes, quarter and then cut in half again.
6. If using sun dried tomatoes, drain and slice into strips or smaller chunks.
7. Thoroughly mix cauliflower, herbs (and tomatoes if using) with the marinaded onion.
8. Tastes even better if prepared a few hours in advance.
9. Leftovers will keep for a day or two.
• 29 calories per serving
• excellent source of vitamin C.
• very good source of vitamin K and folate
• good source of vitamin B6 and potassium
• anti-cancer properties
• fairly high level of antioxidant phytonutrients
Contains vitamin A, K, C, and E, thiamin,riboflavin, niacin, vitamin B6, vitamin B12,pantothenic acid, choline, folates,calcium, iron, magnesium, manganese,phosphorus, potassium, zinc, and copper.
- £0.86 with home-grown herbs but without tomatoes
- £1.34 with home-grown herbs and supermarket tomatoes
- £1.91 with dried parsley and mint from supermarket but without tomatoes
- £2.39 with dried parsley, mint and tomatoes all from supermarket
- £4.21 with fresh herbs bought in supermarket & without tomatoes
- £4.69 with fresh herbs and tomatoes from supermarket
© Rob Baylis, 2018