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Cauliflower pilaf recipe

Cauliflower pilaf recipe

5 ratings

When weeknights get hectic, this easy vegetarian pilaf recipe is the ideal speedy dinner idea, ready in 30 minutes. Swap rice for nutty cauliflower and cook with lemon, coriander, curry powder, and plenty of veg. Top this cauliflower recipe with a sunny fried egg and a sprinkle of flaked almonds and enjoy. See method

  • Serves 4
  • 15 mins to prepare and 15 mins to cook
  • 265 calories / serving
  • Healthy
  • Vegetarian


  • 1 cauliflower (about 1kg), broken into florets
  • 2 tbsp olive oil
  • 2 celery sticks, finely sliced
  • 20g fresh coriander, stalks and leaves chopped and kept separate
  • 2 tbsp medium curry powder
  • ½ lemon, zested and juiced, plus wedges to serve (optional)
  • 1 vegetable stock cube, made up to 100ml
  • 100g frozen spinach
  • 150g frozen peas
  • 4 eggs
  • 2 tbsp flaked almonds, toasted (optional)

Each serving contains

  • Energy

  • Fat

    15g 21%
  • Saturates

    3g 16%
  • Sugars

    10g 12%
  • Salt

    1.6g 27%

of the reference intake
Carbohydrate 18.3g Protein 17.1g Fibre 7.4g


  1. Blitz the cauliflower, in batches, in a food processor until it's very finely chopped and resembles rice. Continue until the whole cauliflower has been used up, taking care not to process it too finely.
  2. Put 1 tbsp oil in a large, lidded, nonstick frying pan over a low-medium heat. Add the celery and coriander stalks and cook for 6-8 mins until softened slightly. Add the curry powder and cook, stirring, for 2-3 mins until fragrant, then add the cauliflower rice and lemon zest. Pour over the stock, cover and cook for 5 mins until the cauliflower is tender.
  3. Meanwhile, put the spinach and peas in a heatproof bowl and cover with boiling water. Set aside for a few mins to defrost, then drain and stir into the cauliflower. Cook for 1 min, then add the lemon juice and season to taste.
  4. Put the remaining 1 tbsp oil in a separate large lidded frying pan over a medium heat and fry the eggs for 2-3 mins, or to your liking, covering with a lid to cook the tops. Stir most of the chopped coriander leaves into the cauliflower rice and divide between plates. Top with a fried egg and the toasted almonds, if using. Scatter with the remaining coriander leaves and serve with the lemon wedges for squeezing over, if you like.

See more Vegetarian recipes


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