Introduction

This recipe for mango sauce with cauliflower and rice is a great healthy substitute for traditional pasta recipes. It’s packed with fiber, vitamins and minerals. The creamy, crunchy sauce is made from a mixture of cauliflower, rice, garlic and lime juice. This sauce is perfect for any pasta or rice dish, or even as a dip! It’s easy to make and takes less than 30 minutes to prepare. I hope you enjoy it!

Ingredients

• 1 head cauliflower, cut into florets
• 1 cup long grain rice, cooked according to instructions on box
• 2 cloves garlic, minced (or 2 tsp garlic powder)
• ½ cup mango nectar or juice from a can of mangoes (about 8 ounces)
• 1 tbsp lime juice (about ¼ of a lime)

In addition to the ingredients above, you will need some oil spray and red pepper flakes.

2 1/2 Tbsp. olive oil, divided

Olive oil is a healthy fat. It’s a good source of monounsaturated fats, which means it can help lower your risk for heart disease and may even be good for weight loss compared to other fats like butter or lard. Olive oil also contains vitamin E, antioxidants and other compounds that are thought to have health benefits.

1 large head of cauliflower (about 2 lbs.), trimmed and cut into 4 wedges through the stem

1 large head of cauliflower (about 2 lbs.), trimmed and cut into 4 wedges through the stem

Cut off the stem, then cut into 4 wedges. You can use a knife, but a vegetable peeler makes it much easier. If you don’t have a vegetable peeler, use an egg slicer instead—they’re perfect for cutting uniform pieces from your veggies!

3 1/2 cups water

In a large saucepan, mix all ingredients. Cover and bring to a boil over high heat. Reduce the heat to medium-low and simmer until the rice is tender, about 45 minutes.

3/4 tsp. kosher salt, divided

In this case, you can use either kosher or sea salt, but if you have only regular table salt and don’t want to buy another kind, feel free to use that instead. Just remember that 1/3 teaspoon is equal to 1/8 teaspoon, so instead of adding the actual amount called for in the recipe (1/4 tsp), just add 1/8 tsp instead.

2 garlic cloves, finely chopped

Garlic is a good source of manganese, selenium and vitamin B6. Manganese works with other vitamins and minerals to help your body metabolize proteins, carbohydrates and fats. Selenium also helps protect cells from damage that can lead to chronic diseases like cancer. Vitamin B6 helps the body produce energy from food

1/2 cup white rice (such as jasmine)

Rice is a good source of manganese, selenium and vitamin B6. Manganese works with other vitamins and minerals to help your body metabolize proteins, carbohydrates and fats. Selenium also helps protect cells from damage that can lead to chronic diseases like cancer. Vitamin B6 helps the body produce energy from food

1/4 cup mango nectar (such as Looza)

Mango nectar is a good source of vitamin A and contains only 6 calories per tablespoon. It also has no fat and no added sugar, making it a great alternative to sugar. Mango nectar is made from the juice of ripe mangoes that have been strained to remove the pulp and seeds.

3 Tbsp. lime juice (from about 2 limes)

• Lime juice is a natural preservative, so it’s a good idea to add some lime juice as soon as your mango sauce reaches room temperature. This can help prevent spoilage, which we don’t want!
• Lime juice is a great source of vitamin C—in fact, it contains more vitamin C than any other citrus fruit! It may also help with the absorption of iron (which helps make red blood cells), aid in digestion and weight loss when eaten with food, and help keep your bones strong by preventing scurvy.
• Finally: You can use lime juice to tenderize meat or marinate fish before cooking them!

1/4 tsp. crushed red-pepper flakes

You can also use dried red pepper flakes, chili powder or cayenne pepper to add heat to your dish. 1/4 tsp. crushed red-pepper flakes 1/4 tsp. crushed red-pepper flakes You can also use dried red pepper flakes, chili powder or cayenne pepper to add heat to your dish.

Instructions

• Preheat oven to 400 degrees F.
• Toss cauliflower with 1 Tbsp. oil and 1/4 tsp. salt on a rimmed baking sheet. Roast, tossing once, until tender, about 25 minutes; let cool slightly before using in recipe (cauliflower can be roasted up to 3 days in advance).

Health for the Heart

This mango sauce is a great way to sneak in extra servings of fruits and vegetables. Cauliflower is a good source of vitamin C, which helps the body absorb iron. Cauliflower is also high in vitamin K, which helps maintain bone health and blood clotting.

Tons of Fiber

Fiber is a nutrient that your body needs to stay healthy. It helps you get all the nutrients you need, and it also gives your digestive system a break by keeping things moving along. Fiber has been shown to help lower cholesterol, prevent constipation and even help with weight loss!

Fiber comes from foods like whole grains, beans and vegetables. The average American doesn’t eat enough fiber in their daily diet—only about 15 grams per day (so about half of what we should be getting). But we can easily increase our intake by replacing refined carbohydrates with whole grain alternatives (like brown rice instead of white), eating more fruits (which are high in soluble fiber) or adding beans to meals like this delicious mango sauce with cauliflower & sweet potatoes!

Conclusion

This is a great meal to serve on its own or as part of a larger spread. It’s also really convenient if you want to make it ahead of time and reheat for dinner later in the week. The cauliflower and rice soak up plenty of flavor from the mango nectar and lime juice, so don’t forget those ingredients! If you want to make this dish vegan, simply use coconut oil instead of ghee. Coconut oil has a high smoke point and it’s 100% plant-based so it will work just fine in this recipe!