Fine Vegetable Cuisine

Cauliflower Rice Pilaf

with Coconut Milk and Cardamom
4.80769
Average: 4.8 (26 votes)
(26 votes)
Cauliflower Rice Pilaf

Cauliflower Rice Pilaf - This Indian recipe is so good, it could almost pass for dessert!

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
400
calories
Calories

Healthy, because

Even smarter

Nutritional values

Like all types of cabbage, cauliflower contains tons of vitamin C; however, unlike many other cabbages, cauliflower is relatively easy to digest and easy on the stomach. Meanwhile, vitamin C and the dye curcumin in turmeric have an antioxidant effect and help protect the body's cells.

To incorporate some more protein to this pilaf, add a dolop of low-fat yogurt before serving.

1 serving contains
(Percentage of daily recommendation)
Calorie400 kcal(19 %)
Protein10 g(10 %)
Fat16 g(14 %)
Carbohydrates53 g(35 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.2 mg(27 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.6 mg(43 %)
Folate66 μg(22 %)
Pantothenic acid2.2 mg(37 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C70 mg(74 %)
Potassium594 mg(15 %)
Calcium82 mg(8 %)
Magnesium130 mg(43 %)
Iron3.2 mg(21 %)
Iodine4 μg(2 %)
Zinc1.4 mg(18 %)
Saturated fatty acids4.8 g
Uric acid164 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 small Cauliflower
2 onions
3 garlic
2 tablespoons vegetable oil
6 Cardamom
1 teaspoon Coriander
4 cloves
4 ounces Brown basmati rice
½ teaspoon Chili powder
½ teaspoon Turmeric
½ teaspoon Cumin
3 ½ fluid ounces Coconut milk (9% fat)
14 ounces Vegetable broth
salt
peppers
8 stalks cilantro
How healthy are the main ingredients?
CauliflowerCaulifloweroniongarlicclovesTurmeric
Preparation

Kitchen utensils

1 Oven-proof pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Lid

Preparation steps

1.
Cauliflower Rice Pilaf preparation step 1

Trim cauliflower, rinse and divide into small florets.

2.
Cauliflower Rice Pilaf preparation step 2

Peel the onions and garlic and dice finely.

3.
Cauliflower Rice Pilaf preparation step 3

Heat oil in a heavy oven-proof pot. Add cardamom, coriander and cloves and sauté while stirring for 2 minutes over medium heat.

4.
Cauliflower Rice Pilaf preparation step 4

Add onions and garlic and sauté for another 3 minutes while stirring.

5.
Cauliflower Rice Pilaf preparation step 5

Add rice, chili powder, turmeric and cumin and cook for 30 seconds.

6.
Cauliflower Rice Pilaf preparation step 6

Add cauliflower florets to rice. Add the coconut milk and gently stir the entire mixture.

7.
Cauliflower Rice Pilaf preparation step 7

Add just enough broth to cover the rice and cauliflower. Bring to a quick boil. Cover the pot and bake in a preheated oven at  350°F/convection 325°F for about 35 minutes. Alternatively, for stovetop cooking, simmer covered over low heat for 20-25 minutes. Season rice with salt and pepper to taste. Rinse cilantro and shake dry, sprinkle cilantro over the rice and serve.