Cauliflower Rice Pilaf

Cauliflower rice pilaf

Once you have some rice cooked, this sturdy, aromatic dish featuring cauliflower and curry seasonings comes together quickly. For a nice meal, serve with Lentils with Greens and Sun-Dried Tomatoes and a simple salad.

Serves: 6 to 8

  • 1 1/2 tablespoons olive oil
  • 3 to 4 cloves garlic, minced
  • 1 small head cauliflower, cut into small florets
  • 2 teaspoons grated fresh ginger
  • 3 cups cooked brown rice (see note)
  • 1/3 cup raisins or currants
  • 1 teaspoon good-quality curry powder or garam masala
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cinnamon
  • 3 scallions, thinly sliced
  • 1/4 cup chopped fresh cilantro, or more, to taste
  • Salt and freshly ground pepper to taste
  • A pinch of dried hot red pepper flakes, optional
  • Sesame seeds or chopped toasted cashews for garnish

Heat the oil in a large skillet or stir-fry pan. Add the garlic and sauté over medium heat for 1 minute.

Add the cauliflower and 1/4 cup water. Cover and cook until the cauliflower is tender-crisp, about 8 minutes.

Add the ginger, cooked rice, raisins, and spices. Stir together and cook, covered, over very low heat for 10 minutes. If the mixture seems a bit dry, add a small amount of additional water.

Stir in the scallions and cilantro, and season with salt and pepper. Add pinch of red pepper flakes for heat if you’d like.

Cauliflower rice pilaf recipe

Cover and let stand for 5 minutes or so, then garnish with sesame seeds and cashews and serve from the pan, or transfer to a serving platter or container.

Note: Start with 1 cup uncooked brown rice; cook in 2 1/2 cups water or vegetable broth for about 30 minutes, or until the liquid is absorbed. If you’d like a more tender grain, add 1/2 cup more liquid and cook until absorbed.

Variation: This is great made with quinoa, as well. Use 1 1/2 cups uncooked quinoa to arrive at 3 cups cooked.

Nutritional Information:
Per Serving: 150.2 calories; 3.5g fat; 13.5mg sodium; 267.1mg potassium; 28.2g carbs; 2.8g fiber; 6.5g sugar; 2.9g protein

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5 comments on “Cauliflower Rice Pilaf

  1. Jim

    About how much is a small head of cauliflower? Also I live in the middle of nowhere here in Kentucky, I can get curry, but I have no idea if it is good curry or not. How does one tell before you buy it?

  2. Nava Post author

    Jim, just get the best quality curry available to you, but if your only option is the store brand, no worries, it will still be good. A small cauliflower will yield about 4 to 5 heaping cups chopped. So if all you can get is a large head, just use about half of it. Hope this helps!

  3. Rodrigo

    I just made this for our lunch today and it was fantastic! Thanks for the recipe!
    I ha pretty much everything at home except the cauliflower, but I had broccoli. I used broccoli instead and it was really good.
    I love your website very much. Thanks for the excellent work!

  4. Nava Post author

    Rodrigo, so glad you enjoyed this. I can see how this would be just as good with broccoli — after all, broccoli and cauliflower are cousins! And thanks for your kind thoughts.

  5. Jim

    Thank you! Yes it helps a lot. :-)

    I also love your site. I’m new to all this and have found a few things that I just have to try on your site.

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