Spicy cauliflower pilau

Spicy cauliflower pilau

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(4 ratings)

Prep: 10 mins Cook: 5 mins


Serves 2
This healthy, Indian-inspired side dish is made from cauliflower florets instead of rice - a quick and gluten-free addition to curry night

Nutrition and extra info

  • Healthy
  • Gluten-free
  • Vegetarian

Nutrition: per serving

  • kcal53
  • fat1g
  • saturates0g
  • carbs4g
  • sugars3g
  • fibre3g
  • protein4g
  • salt0g
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  • 225g cauliflower florets (not the stalk)
  • 3 cloves



    A clove is the dry, unopened flower bud of the tropical myrtle tree family used to flavour a…

  • ½ cinnamon stick
  • ½ tsp turmeric



    Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

  • 6 curry leaves


  1. Put the cauliflower florets in a food processor and pulse to make grains the size of rice. Tip into a microwaveable bowl and stir in the cloves, cinnamon stick, turmeric and curry leaves.

  2. Mix well, cover with cling film, pierce and microwave on High for 3 mins. Fluff up with a fork and serve.

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Comments, questions and tips

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12th Jan, 2017
No need to omit rice for a gluten free dish. Rice, and especially brown rice, is a healthy source of carbohydrate, which is the best way of getting calories from your food and which helps you to feel fuller for longer: longer that is, than if you just opt for the shredded cauliflower, which is unlikely to prove satisfying enough. PS. I am a registered dietitian!
26th Oct, 2015
So easy - very tasty Perfect for soaking up the flavours of the fish curry. Added a couple of teaspoons of curry powder.
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