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!
It is no secret that I love curry! I have a big selection of easy and delicious curry recipes on my blog now – do take a look (and let me know if I there is anything missing that you’d like me to make). One of my all time favourite accompaniments to curry is pilau rice…and I have a delicious Easy Peasy Pilau Rice recipe on my site already.
However, recently I was looking back over the most popular recipes on Easy Peasy Foodie and I noticed that the most popular recipe on my site was my Indian Spiced Cauliflower Rice and yet I had only posted one other cauliflower rice recipe since then (my Coconut Cauliflower Rice – which is also proving super popular.) I felt a bit bad about that, so I got my thinking cap on and started work developing a few more cauliflower rice recipes…
The first recipe I worked on was this Pilau Cauliflower Rice – I’ve taken all the best bits from my standard pilau rice recipe and added in a few extras and turned it into an awesome cauliflower version. It’s just as easy, actually slightly quicker and totally delicious – certainly no less tasty than my standard pilau rice – possibly even more delicious, given that cauliflower has more flavour than ordinary white rice. And obviously this Pilau Cauliflower Rice is much lower in carbs and calories…making it perfect if you are trying to reduce your carbs or keep the calories down. (Did you know, there are roughly 260 calories in a typical 75g serving of white rice and just 30 calories in a 100g serving of cauliflower?!)
How to turn a cauliflower into rice
And if you are concerned about making cauliflower rice, don’t be! It is super easy. You can either use a high speed blender – I use my Froothie Optimum G2.3, which is just amazing! (Check out my review to see just how great it is.) Or you can use a regular food processor, or simply chop the cauliflower finely using a knife. Alternatively you can grate the cauliflower using the coarse side of your grater. Whichever way you choose, it takes less than 5 minutes and couldn’t be simpler. (Though if this is all too much bother, you could always buy it ready chopped in the supermarket!)
This Pilau Cauliflower Rice would go brilliantly with any of my easy peasy curries, but I would particularly recommend it with my Chicken Rogan Josh, which I shared with you last week, or my Easy Lamb Jalfrezi. If you are looking for a vegan or vegetarian curry to go with this Pilau Cauliflower Rice, I can really recommend my Quick Aubergine and Chickpea Curry, which would go beautifully.
And if you are a cauliflower rice enthusiast, don’t worry I have more cauliflower rice recipes coming soon! If you are worried you might miss them, why not subscribe to my blog to receive every new recipe straight into your inbox and then you will definitely not miss out!
Pilau Cauliflower Rice (Vegan)
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
- 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
- Not suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
Need more curry inspiration? Check out my collection of Easy Peasy Curry Recipes
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I am a Froothie ambassador and this post contains affiliate links, which means if you buy a Froothie product using my links, I will get a small commission, but it will not cost you a penny more. Please rest assured I only recommend products that I like and find helpful in the kitchen and think my readers will like too.
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Monika Dabrowski says
lovely recipe, Eb! As far as I am concerned rice doesn’t have to exist because cauliflower does such a great job of being rice:)
Eb Gargano says
Thanks Monika 🙂 Eb x
Kirsty Hijacked By Twins says
I adore cauliflower rice, it is so tasty and a great way to sneak in some extra goodness. This one looks yummy! x
Eb Gargano says
Thanks Kirsty – I totally agree about sneaking in a little extra goodness!! 😀 Eb x
Michelle Frank | Flipped-Out Food says
I could eat cauliflower rice all the time, but my hubster is quite a different story. He’s not convinced. Your recipe makes me want to give it another go: with all of these fab spices and ingredients, he won’t notice the cauliflower!
Eb Gargano says
Haha – thanks Michelle…I’d love to know how it goes if you do try it on him…fingers crossed he likes it! 😀 Eb x
Mandy says
Cauliflower rice is so good! But not to everyone’s taste on its own. I think your spices and additions would make anyone want to try it. YUM!
Eb Gargano says
Do you know, I’m not sure I’ve ever had cauliflower rice plain…you know me – always adding herbs and spices to things…I just can’t help myself! Eb x
Angela / Only Crumbs Remain says
I can’t believe I’ve not tried cauliflower rice Eb especially when it’s so blinking easy! Great recipe 🙂
Angela x
Eb Gargano says
Really??? Oh you have to try it, Angela – so delicious, and super easy!! Eb x
jacqui says
I have made cauliflower couscous but not cauliflower rice! You have added all the things I would add to a pilau so I really should give this recipe a go as I know it will taste great.
thank you for linking it up to this week’s #CookBlogShare
Eb Gargano says
Thanks Jacqui 🙂 I would really recommend you give it a go – it works so well! Eb x
Kate, Meals and Makes. says
This looks delicious, the colours are amazing. I had no idea you could cook cauliflower in this way. What a great idea! #CookBlogShare
Eb Gargano says
Thanks Kate – it’s a lovely way to cook cauliflower…really easy, and the cauliflower doesn’t go soggy or get diluted, but rather gets slightly caramelised from the stir-frying and of course takes on all the lovely flavours of the spices! I really recommend you try it – it’s so delicious!! Eb x
chloe says
Hi, so need to reduce my calorie intake slightly and love rice. I love how you have jazzed up the cauliflower rice. I shall be making this. Thanks for sharing #freefromfridays
Eb Gargano says
Thanks Chloe – would love to know how you get on! Eb x
Mel says
I absolutely love pilau rice, and cauliflower is one of my favourites: I’m pretty sure this side dish would be a roaring success at home! Thanks for joining in with #FreeFromFridays.
Eb Gargano says
Thanks Mel – cauliflower goes so well with these flavours…if you guys like cauliflower AND pilau rice then you are going to love this – you really have to try it! Eb x
Emma says
Haven’t tried cauliflower rice yet, but this looks like the recipe to make me try! Looks delicious as well, love the colours.
Eb Gargano says
Oh you have to try cauliflower rice…it’s brilliant! And this version is especially delicious, with so many yummy spices 😀 Eb x
Rebecca Smith says
I love this idea, never actually tried cauliflower rice though, can you believe it? Really must try though, Bethany loves rice and I hope she’ll love this too…I’ll keep you posted, fingers crossed!
Eb Gargano says
Oh, Rebecca – you are missing out!! You HAVE to try cauliflower rice – it’s so yummy! Yes, do keep me posted 😀 Eb x
iliana kapchina says
Sorry for the silly question but when you say 2 cloves garlic. Do I cut them, or just put them whole in the mixture?
Eb Gargano says
Not silly at all! It’s my mistake (and a very silly one at that!) It should say 2 cloves, not 2 cloves of garlic! I’ve amended the recipe now – thanks for letting me know about the mistake. Hope you enjoy it 😀 Eb
Dido says
Hi Eb: Thanks for the recipe. How many cups does the 400 gm cauliflower grate down to, would you know? I am trying to get this done the lazy way, as you see. Thanks, Dido
Eb Gargano says
Ooooh – good question. I would say between 1 cup and 1 1/2 cups. Or another quick way of measuring… it’s a small/medium cauliflower about 5 inches in diameter. It doesn’t have to be too precise. Hope that helps! Eb 🙂