Cauliflower Rice Pilaf
Cauliflower Rice Pilaf - This Indian recipe is so good, it could almost pass for dessert!
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.
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 594 mg | (15 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 164 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 1 small Cauliflower
- 2 onions
- 3 garlic cloves
- 2 Tbsps vegetable oil
- 6 Cardamom
- 1 tsp Coriander
- 4 cloves
- 4 ozs Brown basmati rice
- ½ tsp Chili powder
- ½ tsp Turmeric
- ½ tsp Cumin
- 3 ½ fluid ozs Coconut milk (9% fat)
- 14 ozs Vegetable broth
- salt
- peppers
- 8 stalks cilantro
Kitchen utensils
Preparation steps
Trim cauliflower, rinse and divide into small florets.
Peel the onions and garlic and dice finely.
Heat oil in a heavy oven-proof pot. Add cardamom, coriander and cloves and sauté while stirring for 2 minutes over medium heat.
Add onions and garlic and sauté for another 3 minutes while stirring.
Add rice, chili powder, turmeric and cumin and cook for 30 seconds.
Add cauliflower florets to rice. Add the coconut milk and gently stir the entire mixture.
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.
