• Home
  • About
  • Contact
  • Work With Me
  • Subscribe
  • Privacy Policy
    • Disclosure
    • Disclaimer
    • Terms and Conditions

Easy Peasy Foodie

easy, delicious, stress-free, family food

  • Recipe Index
    • Popular Recipes
    • Easy Midweek Meal Ideas
    • Under 30 Minutes
    • Traybakes
    • Easy Entertaining
    • Breakfast & Brunch
    • Soups, Salads & Light Meals
    • Sandwiches & Burgers
    • Main Courses
    • Side Dishes
    • Sauces & Dips
    • Desserts, Puddings & Cakes
    • Vegetarian & Vegan
    • Roundups
  • Reviews
  • Blogging Tips
  • Meal Plans
  • Easy Dinners
Home » All Recipes » Side Dishes » Pilau Cauliflower Rice (Vegan)

All Recipes Side Dishes Vegetarian & Vegan

Pilau Cauliflower Rice (Vegan)

516 shares
Jump to Recipe Print Recipe
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! #vegan #vegetarian #cauliflowerrice #lowcarb #lowcalorie #healthy #glutenfree #dairyfree

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!

Pilau Cauliflower Rice

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…

Pilau Cauliflower Rice with Chicken Rogan Josh

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?!)

Pilau Cauliflower Rice

 

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!)

Pilau Cauliflower Rice

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.

Chicken Rogan Josh with Pilau Cauliflower Rice

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

 

If you like this recipe…

…you might also like:

  • Plain Cauliflower Rice
  • Easy Peasy Pilau Rice
  • Multicoloured Pilau Rice
  • Mushroom Pilau Rice
  • Vegetable Pilau Rice
  • Fruity Pilau Rice

 

Pilau Cauliflower Rice
Print Pin
5 from 7 votes

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!
Prevent your screen from going dark
Course Side Dish
Cuisine Indian
Prep Time 10 minutes minutes
Cook Time 10 minutes minutes
Total Time 20 minutes minutes
Servings 4 people
Calories 100kcal
Author Eb Gargano

Ingredients

Metric - US Customary
  • 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

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

Nutrition Facts
Pilau Cauliflower Rice (Vegan)
Amount Per Serving
Calories 100 Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 324mg14%
Potassium 444mg13%
Carbohydrates 14g5%
Fiber 4g17%
Sugar 4g4%
Protein 4g8%
Vitamin A 190IU4%
Vitamin C 61.1mg74%
Calcium 55mg6%
Iron 1.7mg9%
* % Daily Values are based on a 2000 calorie diet
Tried this recipe?I'd love to hear about it! Leave a review in the comments below.

 

Need more curry inspiration? Check out my collection of Easy Peasy Curry Recipes

Easy Peasy Curry Recipes

 

Pin Pilau Cauliflower Rice for later

Pilau Cauliflower Rice - pinnable image for Pinterest

 

FREE 4 Week Easy Dinners Meal Plan

Have you got your hands on a copy of my meal plan yet? If not CLICK HERE to download a copy of my FREE 4 Week Easy Dinners Meal Plan today!

 

Don’t want to miss a thing?

Follow me on Twitter, Facebook and Instagram. Or why not subscribe to my blog and get delicious, stress free recipes straight to your inbox every week?

 

Disclosure

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.

For more information on collaborative posts please read my disclosure page.

 

516 shares


28 Comments

GET FREE MEAL PLANS!

Get my 4 Week Easy Dinners Meal Plan plus ready-made shopping lists...

« Easy Chicken Rogan Josh
Moroccan Lamb Chops with Yogurt and Cucumber Sauce »

Comments

  1. Monika Dabrowski says

    11th July 2017 at 12:29 pm

    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:)

    Reply
    • Eb Gargano says

      13th July 2017 at 10:24 pm

      Thanks Monika 🙂 Eb x

      Reply
  2. Kirsty Hijacked By Twins says

    11th July 2017 at 4:42 pm

    I adore cauliflower rice, it is so tasty and a great way to sneak in some extra goodness. This one looks yummy! x

    Reply
    • Eb Gargano says

      13th July 2017 at 10:25 pm

      Thanks Kirsty – I totally agree about sneaking in a little extra goodness!! 😀 Eb x

      Reply
  3. Michelle Frank | Flipped-Out Food says

    11th July 2017 at 5:19 pm

    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!

    Reply
    • Eb Gargano says

      13th July 2017 at 10:25 pm

      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

      Reply
  4. Mandy says

    12th July 2017 at 1:13 pm

    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!

    Reply
    • Eb Gargano says

      13th July 2017 at 10:26 pm

      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

      Reply
  5. Angela / Only Crumbs Remain says

    12th July 2017 at 2:40 pm

    I can’t believe I’ve not tried cauliflower rice Eb especially when it’s so blinking easy! Great recipe 🙂
    Angela x

    Reply
    • Eb Gargano says

      13th July 2017 at 10:27 pm

      Really??? Oh you have to try it, Angela – so delicious, and super easy!! Eb x

      Reply
  6. jacqui says

    12th July 2017 at 5:07 pm

    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

    Reply
    • Eb Gargano says

      13th July 2017 at 10:28 pm

      Thanks Jacqui 🙂 I would really recommend you give it a go – it works so well! Eb x

      Reply
  7. Kate, Meals and Makes. says

    12th July 2017 at 8:33 pm

    This looks delicious, the colours are amazing. I had no idea you could cook cauliflower in this way. What a great idea! #CookBlogShare

    Reply
    • Eb Gargano says

      13th July 2017 at 10:29 pm

      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

      Reply
  8. chloe says

    14th July 2017 at 10:05 pm

    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

    Reply
    • Eb Gargano says

      17th July 2017 at 9:50 am

      Thanks Chloe – would love to know how you get on! Eb x

      Reply
  9. Mel says

    15th July 2017 at 12:06 am

    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.

    Reply
    • Eb Gargano says

      17th July 2017 at 9:53 am

      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

      Reply
  10. Emma says

    15th July 2017 at 11:55 pm

    Haven’t tried cauliflower rice yet, but this looks like the recipe to make me try! Looks delicious as well, love the colours.

    Reply
    • Eb Gargano says

      17th July 2017 at 9:58 am

      Oh you have to try cauliflower rice…it’s brilliant! And this version is especially delicious, with so many yummy spices 😀 Eb x

      Reply
  11. Rebecca Smith says

    16th July 2017 at 10:02 pm

    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!

    Reply
    • Eb Gargano says

      17th July 2017 at 9:59 am

      Oh, Rebecca – you are missing out!! You HAVE to try cauliflower rice – it’s so yummy! Yes, do keep me posted 😀 Eb x

      Reply
  12. iliana kapchina says

    27th July 2019 at 1:17 pm

    Sorry for the silly question but when you say 2 cloves garlic. Do I cut them, or just put them whole in the mixture?

    Reply
    • Eb Gargano says

      27th July 2019 at 5:54 pm

      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

      Reply
  13. Dido says

    7th February 2021 at 10:00 pm

    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

    Reply
    • Eb Gargano says

      8th February 2021 at 9:51 am

      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 🙂

      Reply
  14. Surene says

    28th March 2023 at 12:08 pm

    Fabulously tasty and fantastic side to replace rice for south asian/Middle Eastern mains. It’s converted even my hubby and is a stayer. Thank you!

    Reply
    • Eb Gargano says

      28th March 2023 at 12:38 pm

      Aw yay – that’s so great to hear! Thank you for this lovely review and 5* rating! 😀

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Connect with Me

  • E-mail
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

About Me

Eb Gargano Headshot

Hi and welcome to Easy Peasy Foodie! I’m Eb – a professional blogger, busy mum and passionate foodie and it is my mission in life to make cooking EASIER and MORE DELICIOUS! READ MORE

Find a Recipe

Get my 4 Week Easy Dinners Meal Plan!

COPYRIGHT © 2025 EASY PEASY FOODIE · DIVINE THEME BY RESTORED 316 · BUILT ON THE GENESIS FRAMEWORK · POWERED BY WORDPRESS
516 shares