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Full-of-greens roasted cauliflower pilaf recipe

Full-of-greens roasted cauliflower pilaf recipe

44 ratings

Approved by Better Baskets

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

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.

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