Name: Cauliflower pilaf
Prep time: 15 minutes
Cook time: 10 minutes + 15 minutes to cool
Yield: 4
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

A tasty lower-carb rice alternative that can be eaten hot or cold as a salad, with coriander and a toasted nut topping.

Serves

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

0.6g

Sugars

10.8g

Salt

0.04g

Fruit/Veg Portion

What makes a healthy, balanced diet?

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

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Method

Step 1

Remove the stalks from the cauliflower, roughly break into pieces and hand grate or blitz in a food processor.

Step 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.

Step 3

Once cooled, place the cauliflower onto a clean tea towel and squeeze over the sink to remove excess water.

Step 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.

Step 5

Stir in the cauliflower and top with coriander and almonds.

Recipe 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.

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Cauliflower pilaf

Ingredients