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Pilau Cauliflower Rice (Vegan)

A lighter, but no less tasty version of the Indian classic, this Pilau Cauliflower Rice is an ideal accompaniment to all kinds of curries. Not only is it low in carbs and calories, but it is also gluten and dairy free and suitable for vegetarians and vegans – plus a great way to get an extra portion of veggies into your life!

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4 people
Calories: 100 kcal
Course: Side Dish
Cuisine: Indian

Ingredients

  • 400 g cauliflower
  • 1 tablespoon olive or coconut oil
  • 1 large white onion sliced
  • 1 teaspoon cumin seeds
  • ½ a stick of cinnamon
  • 4 cardamom pods bashed
  • 2 cloves
  • 1 teaspoon ground turmeric
  • ½ teaspoon salt
  • 2 bay leaves
  • 100 g frozen peas

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Turn the heat off and serve with your favourite curry.

Notes

  • Not suitable for freezing.
  • Nutrition information is approximate and meant as a guideline only.

Nutrition Information

Calories 100kcal (5%) Carbohydrates 14g (5%) Protein 4g (8%) Fat 4g (6%) Sodium 324mg (14%) Potassium 444mg (13%) Fiber 4g (16%) Sugar 4g (8%) Vitamin A 190IU (4%) Vitamin C 61.1mg (68%) Calcium 55mg (6%) Iron 1.7mg (9%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 100

% 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.