A tasty lower-carb rice alternative that can be eaten hot or cold as a salad, with coriander and a toasted nut topping.
Serves
4
Prep
15 minutes
Cook
10 minutes + 15 minutes to cool
Each 138g serving contains (excludes serving suggestion)
KCal
135
Carbs
12.0g
Fibre
5.0g
Protein
7.0g
Fat
5.1g
Saturates
0.60g
Sugars
10.0g
Salt
0.01g
Portion Fruit & Veg
2
Ingredients
Ingredients
1 medium cauliflower
2 tsp rapeseed oil
4 spring onions, finely chopped
1 clove garlic, crushed
1 red pepper, chopped
2 tsp ground cumin
good pinch white pepper
75g frozen peas
25g sultanas
1 tbsp coriander, finely chopped
1 tbsp toasted flaked almonds
Method
Method
- Remove the stalks from the cauliflower, roughly break into pieces and hand grate or blitz in a food processor.
- Add the cauliflower to a bowl, cover with cling film and pierce the film a couple of times. Cook in the microwave on high for 4-5 minutes. Allow to cool.
- Once cooled, place the cauliflower onto a clean tea towel and squeeze over the sink to remove excess water.
- Meanwhile, heat the oil in a saucepan and fry the spring onions, garlic and red pepper, stirring, for 2 minutes. Add the cumin and pepper and mix well, then add the frozen peas and sultanas and cook for a further 2 minutes.
- Stir in the cauliflower and top with coriander and almonds.
Chefs tips
- There are endless variations for this pilaf. You could add other vegetables, such as broad beans, celery, fennel or courgettes and herbs, such as fresh mint, parsley or dill.
- You could also add fruits, such as pomegranate or cranberries.
- If you don’t have a microwave, steam the cauliflower in Step 2, for 2 minutes.
- Freezing instructions: Defrost then heat in the microwave or on the hob over a medium heat to serve.
Cauliflower pilaf
Diabetes UK