Healthy Cauliflower Rice Pilaf

May 30, 2020

Healthy Cauliflower Rice Pilaf

Another delight by Heather Carey. This cauliflower pilaf is truly out of this world - we paired it with our chicken and peanut sauce recipe. This combo has now become our go-to dinner recipe; maybe it will be yours too. 

Full description can be found on Heather's blog.  


SPICES:  turmeric, curry powder, salt, black pepper



  • 2 10-ounce bags frozen riced cauliflower, or 1 large head fresh cauliflower
  • 2 tablespoons extra virgin olive oil
  • 1 small yellow onion, chopped fine
  • 1/2 teaspoon each coarse salt and pepper
  • 1 large clove garlic, minced or pressed
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground curry powder
  • 1 small bunch of kale (you can use 1 cup frozen and feel free to use other greens), stems removed and chopped
  • 1/2 lemon, juiced
  • 1/3 cup toasted pumpkin seeds, totally optional but gives it nice texture



  1. Prep the cauliflower: if using fresh, remove the inner core and cut off the florets. Add the florets to a food processor (you might need to do this in two steps) and pulse until they are the consistency of rice. Set aside.
  2. In a large sauté pan, heat the oil over medium high heat. Add in the onion with the salt and pepper and sauté for 3 minutes, until soft.  Add in the garlic, turmeric and curry powder and stir continuously for 30 seconds.
  3. Add in the cauliflower and incorporate into the onion mixture. Sauté for 5 minutes until beginning to soften.
  4. Next, add the chopped kale (you might have to do this in batches to let it wilt down), and continue cooking until softened.
  5. Turn off the heat and taste, you might need to add in a little more salt. Sprinkle with the lemon juice and pumpkin seeds if using and serve.


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