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Full-of-greens roasted cauliflower pilaf recipe

44 ratings

Get your veg in with this vibrant pilaf traybake. Roast your cauliflower with some smoky harissa and stir in the rice and green veg. This tastes great with pickled pink onions on top. Providing 2 of your 5-a-day and fibre, it's a wholesome, feel-good family meal that's vegan-friendly too. See method

Serves 4
15 mins to prepare and 30 mins to cook
451 calories / serving
Vegan
Vegetarian
Gluten-free
Dairy-free

Ingredients

300g long-grain rice
1 small red onion, finely sliced
½ lemon, juiced
400g frozen cauliflower florets
2 tbsp harissa seasoning
2 tbsp olive oil
1 vegetable stock pot, made up to 550ml
200g frozen peas
200g frozen green beans
100g baby spinach, roughly chopped

2 of your 5-a-day and a source of fibre

Each serving contains

Energy
1900kj
451kcal 23%
Fat
10g 14%
Saturates
2g 8%
Sugars
10g 11%
Salt
1.5g 26%

of the reference intake
Carbohydrate 73.4g Protein 13g Fibre 8.5g

Method

Preheat the oven to gas 9, 240°C, fan 220°C. Rinse the rice until the water that comes off is clear. Cover with more fresh water in a bowl; leave to soak. Put the onion in a bowl, add the lemon juice and a pinch of salt; toss to coat. Set aside to pickle.
Put the cauliflower in a deep roasting tin, about 40 x 45cm, and toss with the harissa seasoning and oil; season. Roast for 10-15 mins until just starting to turn golden at the edges.
Drain the rice and add to the cauliflower tin, along with the hot stock. Mix briefly, then cover with foil and crimp around the edges to create a seal to keep in the steam. Bake for 20 mins.
Remove the foil from the tin (being careful of the steam), fluff up the rice with a fork, then stir in the peas, green beans and spinach. Add the foil back if the rice is looking a little dry, or leave it off if there’s some stock left. Cook for a further 5 mins until the greens are piping hot and the rice is tender. Scatter with the onion and any pickling liquid to serve.

See more Traybake recipes