Coronavirus (Covid-19)

Advice for people with diabetes and their families

Savefor later Page saved! You can go back to this later in your Diabetes and Me Close

Cauliflower pilaf

Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
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 241g serving contains (excludes serving suggestion)
KCal
151
Carbs
14.9g
Fibre
6.6g
Protein
7.4g
Fat
5.3g
Saturates
0.60g
Sugars
10.8g
Salt
0.04g
Portion Fruit & Veg
2
Ingredients
Please view Whisk.com privacy policy for more information
Ingredients
1 medium cauliflower, 750g when prepared
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
  1. Remove the stalks from the cauliflower, roughly break into pieces and hand grate or blitz in a food processor.
  2. 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.
  3. Once cooled, place the cauliflower onto a clean tea towel and squeeze over the sink to remove excess water.
  4. 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.
  5. 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.

Related recipes

Thumbnail

Vegan stack burger

Spicy bean burger topped with colourful, chargrilled veggies, loaded with salad, and drenched with a tangy sesame sauce.
Special Diets
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Carbs
55.5g
KCal
391
Thumbnail

Afghan salad

Also known as Salata. This refreshing and colourful tomato, carrot and onion salad is light and crunchy.
Special Diets
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Carbs
10.9g
KCal
92
Thumbnail

Mixed vegetable and bean curry

Why waste money and calories on an Indian takeaway when you can knock up this reduced-fat version?
Special Diets
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Carbs
40.4g
KCal
252
Thumbnail

Potato and lentil curry

Potatoes make a wonderful ingredient in curries, absorbing all the spicy flavours and adding substance.
Special Diets
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Thumbnail
Carbs
52.9g
KCal
282
Brand Icons/Telephone check - FontAwesome icons/tick icons/uk