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Cauliflower Rice Pilaf

Cauliflower Rice Pilaf

with Coconut Milk and Cardamom
30 min., ready in 1 hr
Time:
400
calories
Calories:
Ingredientsfor  
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
How healthy are the main ingredients?
CauliflowerCaulifloweroniongarlic cloveclovesTurmeric
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie400 cal.(19 %)
Protein10 g(10 %)
Fat16 g(14 %)
Carbohydrates53 g(35 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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

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