This post is sponsored by our friends at BELA Seafood. All opinions are my own.

This Roasted Cauliflower and Wild Rice Platter is the perfect family dinner when you are looking for a simple meal that can be on the table in less than 30 minutes!
Easy Roasted Cauliflower and Wild Rice Platter Recipe in Blue Salad Bowl with Macadamia Nuts

Are you ready for this Roasted Cauliflower and Wild Rice Platter?

Last month I chatted with you about my newly found interest in sardines and why I’m branching out and eating new foods to nourish my body. And it feels SO good. In case you missed my post from last month you can read it and check out the Cabbage and Apple Salad before you dive into this recipe.

Today’s recipe is all about autumn comfort. I’ve got roasted cauliflower, tender wild rice, fresh herbs, macadamia nuts and mashed sardines tossed together for an easy dish that can be served for lunch or dinner. Keep reading…

Simple Roasted Cauliflower and Wild Rice Platter on a Navy Platter with Scallions and Fresh Herbs

These BELA sardines are delicious – especially when they’re layered in this Roasted Cauliflower and Wild Rice Platter. They’re sustainably wild caught off the non-industrial European coastline and they’re packed with organic olive oil and organic sauces.

For this recipe, I used the entire can of sardines, drained out the oil and mashed the sardines in a bowl to get a flaky and tender consistency, similar to tuna!

I wanted to create a hearty recipe since we’re getting into the cooler months here, folks. So, I tossed together two heads of roasted cauliflower (I chose orange and purple cauliflower but you can choose white if that’s all that is available), wild rice, bell pepper, scallions, red onion, fresh basil and parsley, macadamia nuts, sea salt and pepper. Then I layered the mashed sardines in between the cauliflower and the rice to create a gorgeous platter that looks fabulous for entertaining or for an easy autumn dinner for the whole family.

Warm Roasted Cauliflower and Wild Rice Platter on a blue platter with Red Bell Pepper and more!

30 Minute Roasted Cauliflower and Wild Rice Platter in a blue bowl with Sardines and More!

These tender and tasty sardines are packed fresh, never frozen and full of protein, Omega 3s (which are incredible for fighting inflammation), vitamin D and calcium. They’re ideal for any dish from sandwiches to wraps and pitas (on gluten-free bread, of course), as well as salads and soups.

I’ve created a bunch of fun recipes over on the BELA website (p.s., they also sell tuna and mackerel for those of you who prefer another type of fish) that you can check out, as well.

Feel free to get creative with this Roasted Cauliflower and Wild Rice Platter. No need to fret if you don’t have one of the ingredients. Sub cilantro for basil or sub a tomato for the bell pepper. Have fun and enjoy. That’s the beauty of cooking and when you have a simple recipe like this that’s ready in under 30 minutes, you can mix and match ingredients each week to make this a staple in your home.

Check out Bela’s Instagram account for creative ways to use Bela in your meals.



Roasted Cauliflower and Wild Rice Platter with Sardines and Fresh Herbs!

BELA Sardines in Organic Tomato Sauce in a can ready to eat and add to any meal for protein!

If you make this recipe, come show me and post a picture to your social media account and tag me so I can take a look! I love seeing your creations on Facebook, Pinterest, Instagram, and Twitter.

Try to buy everything organic. Here’s why I eat organic: The Benefits of Eating Organic.

Roasted Cauliflower and Wild Rice Platter {Gluten-Free, Dairy-Free, Soy-Free}
Serves: 4
wild rice platter
Free of gluten, dairy, soy, sugar. Vegetarian
Author: Amie Valpone
Recipe type: Entree



  1. Preheat the oven to 400 degrees F.
  2. Line two large rimmed baking sheets with parchment paper. Place the cauliflower pieces on each prepared baking sheet and drizzle with olive oil. Sprinkle with sea salt and pepper and toss to coat. Roast for 25 minutes or until tender.
  3. Meanwhile, cook the wild rice according to the package.
  4. On a large platter, arrange the cauliflower on the ends, the rice in the middle and the remaining ingredients. Season with sea salt and pepper to taste and serve immediately.
Nutrition Facts
Roasted Cauliflower and Wild Rice Platter {Gluten-Free, Dairy-Free, Soy-Free}
Amount Per Serving
Calories 270 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 2g13%
Polyunsaturated Fat 3g
Monounsaturated Fat 11g
Cholesterol 44mg15%
Sodium 307mg13%
Potassium 337mg10%
Carbohydrates 19g6%
Fiber 3g13%
Sugar 3g3%
Protein 12g24%
Vitamin A 1205IU24%
Vitamin C 40mg48%
Calcium 144mg14%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.



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