Pilau Cauliflower Rice (Vegan)
User Reviews
5
Pilau Cauliflower Rice (Vegan)
Description
This vegan Pilau Cauliflower Rice recipe begins by pulsing cauliflower into rice-sized pieces before cooking. Aromatic whole spices—cumin seeds, cinnamon, cardamom, and cloves—are tempered in oil with sliced onions until very soft but not browned, forming the flavor base. Ground turmeric adds color and mild earthiness, balanced with salt.
The cauliflower 'rice' and frozen peas are stirred in to absorb the fragrant spiced onion mixture, then cooked briefly over higher heat until tender and lightly browned in spots. The result is a textured, mildly spiced dish that can accompany curries or serve as a light, flavorful side.
This preparation is suitable for a vegan diet and provides a low-carb alternative to grain rice with a pleasing combination of spice aromas and fresh vegetable notes. It pairs well with richly spiced dishes in a meal setting.
Ingredients
- 400 g cauliflower
- 1 tablespoon olive oil or coconut oil
- 1 white onion sliced, large
- 1 teaspoon cumin seeds
- ½ cinnamon stick
- 4 cardamom pods bashed
- 2 cloves
- 1 teaspoon Turmeric ground
- ½ teaspoon salt
- 2 bay leaf
- 100 g peas frozen
Instructions
- Start by whizzing up your cauliflower in a high speed blender or food processor until it resembles rice. Alternatively chop the cauliflower finely with a knife or grate using a coarse grater.
- Place the oil in a large frying pan or wok and add the sliced onion, cumin seeds, cinnamon, bashed cardamom pods, cloves, turmeric, salt and bay leaves. Cook on a low heat for 5 minutes until the onions are very soft but not brown, stirring occasionally.
- Add in the cauliflower and frozen peas and stir to coat the in the onions and spices. Turn the heat up and cook for a further 3-5 minutes until the cauliflower is soft and just starting to brown in places and the peas are warm.
- Turn the heat off and serve with your favourite curry.
Notes
- This dish is not suitable for freezing to preserve the cauliflower’s texture and freshness.
- Nutrition details provided are approximate and intended as a guideline.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4people
Amount Per Serving
Calories 100 kcal
% Daily Value*
| Calories | 100kcal | 5% |
| Carbohydrates | 14g | 5% |
| Protein | 4g | 8% |
| Fat | 4g | 6% |
| Sodium | 324mg | 14% |
| Potassium | 444mg | 9% |
| Fiber | 4g | 16% |
| Sugar | 4g | 8% |
| Vitamin A | 190IU | 4% |
| Vitamin C | 61.1mg | 68% |
| Calcium | 55mg | 6% |
| Iron | 1.7mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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