Cauliflower Rice Pilaf

Cauliflower Rice Pilaf

Background and History

Dive into a healthier twist on a classic with Cauliflower Rice Pilaf, a dish that reimagines traditional pilaf using cauliflower rice. This low-carb alternative brings a lighter and nutrient-packed dimension to the table while maintaining the savory essence and cultural roots of the original pilaf.


1 large cauliflower head, riced

2 tablespoons olive oil

1 onion, finely chopped

2 cloves garlic, minced

1/2 cup carrots, diced

1/2 cup peas (fresh or frozen)

1/4 cup almonds, sliced

1 teaspoon ground cumin

1 teaspoon ground coriander

Salt and pepper to taste

Fresh parsley, chopped (for garnish)




Preparation Time: 15 minutes Cooking Time: 15 minutes


Rice Cauliflower

Cut the cauliflower into florets and pulse in a food processor until it resembles rice. Set aside.

Sauté Aromatics

In a large pan, heat olive oil over medium heat. Sauté onions and garlic until softened.

Add Vegetables

Add diced carrots, peas, and sliced almonds to the pan. Cook for an additional 3-4 minutes until the vegetables are tender.

Incorporate Cauliflower Rice

Stir in the cauliflower rice, cumin, coriander, salt, and pepper. Cook for 5-7 minutes until the cauliflower is cooked through but still maintains a slight crunch.

Garnish and Serve

Garnish the Cauliflower Rice Pilaf with fresh chopped parsley and serve as a flavorful, low-carb alternative to traditional pilaf.

Nutrition Facts

(Per Serving)

Calories: 150

Protein: 5g

Fat: 9g

Carbohydrates: 15g

Fiber: 6g


Customize with your favorite vegetables or spices for added variety.

Ensure the cauliflower rice is not overcooked to maintain a satisfying texture.

Allergy Warning

Check for nut allergies when including almonds and adjust ingredients accordingly.

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