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Cauliflower Rice Vegetable Pilaf Recipe

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Cauliflower Rice Pilaf Recipe Simply So Healthy
Cauliflower Rice Pilaf Recipe Simply So Healthy from simplysohealthy.com

Description

Cauliflower rice vegetable pilaf is a delicious and healthy alternative to traditional rice pilaf. This recipe is perfect for those who are looking for a low-carb, gluten-free, and vegan option. Made with cauliflower rice, mixed vegetables, and aromatic spices, this dish is both flavorful and satisfying.

Prep Time

Preparation time for this recipe is minimal. It takes approximately 10-15 minutes to chop the vegetables and cauliflower into small pieces.

Cook Time

The cook time for this recipe is around 20-25 minutes. This includes sautéing the vegetables and cauliflower rice, adding in the spices, and allowing everything to cook together.

Ingredients

To make Cauliflower Rice Vegetable Pilaf, you will need the following ingredients:
  • 1 head of cauliflower
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 1 bell pepper, chopped
  • 1 zucchini, chopped
  • 1 cup of peas
  • 1 tsp of cumin powder
  • 1 tsp of coriander powder
  • 1 tsp of turmeric powder
  • Salt, to taste
  • 2 tbsp of oil
  • Fresh cilantro, for garnish

Equipment

To make this recipe, you will need:
  • A large non-stick pan
  • A knife and chopping board
  • A spoon or spatula for stirring

Method

Follow these simple steps to make cauliflower rice vegetable pilaf:
  1. Start by washing and drying the cauliflower. Cut it into small florets and pulse them in a food processor until they resemble rice.
  2. Heat oil in a large non-stick pan over medium heat. Add onions and garlic and sauté for 2-3 minutes until fragrant.
  3. Add the bell pepper, zucchini, and peas to the pan and sauté for another 5-7 minutes until the vegetables are tender.
  4. Next, add the cauliflower rice and spices to the pan. Mix everything together and cook for an additional 5 minutes until the cauliflower rice is tender.
  5. Season with salt to taste.
  6. Garnish with fresh cilantro and serve hot.

Notes

  • If you don't have a food processor, you can grate the cauliflower using a cheese grater or chop it finely with a knife.
  • If you prefer a little heat, you can add some chili powder or cayenne pepper to the dish.
  • You can also add some protein to this dish by including cooked chickpeas or tofu.

Nutrition Info

This recipe serves 4 people and contains the following nutrition information per serving:
  • Calories: 125
  • Carbohydrates: 16g
  • Protein: 4g
  • Fat: 6g
  • Saturated Fat: 1g
  • Sodium: 305mg
  • Potassium: 470mg
  • Fiber: 5g
  • Sugar: 6g

Recipe Tips

  • You can make this dish ahead of time and store it in the fridge for up to 3 days. Simply reheat it in the microwave or on the stovetop before serving.
  • For a more flavorful dish, you can also add some chopped tomatoes or tomato sauce to the pan when sautéing the vegetables.
  • Experiment with different vegetables to find your favorite combination. Broccoli, carrots, and mushrooms would also work well in this dish.

Enjoy this delicious and healthy cauliflower rice vegetable pilaf recipe!


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