So what’s all the buzz about using cauliflower in low-carb dishes instead of rice or potatoes?  I’ve even seen pizza bases formed with grated cauliflower.  Cauliflower can shine in many forms as I’ve recently discovered, so I set out to find out for myself.  From my kitchen today, I’m bringing you a pilaf chock full of nutrients and flavor, but yes you guessed it, it’s made from cauliflower florets.   I’ve seen the method and have come across many recipes, but I decided to add my own spin to it and make it spicy and wholesome with some Indian flavors.

A rainbow of colors, a perfect matrimony of flavors!  I served the riced cauliflower pilaf with Grilled Goan Chicken Cafreal, and a salad.

Cauliflower Rice Pilaf

  • Servings: 4
  • Print


  • 1 head of cauliflower separated into 1 inch florets
  • 3 tablespoons olive oil
  • 1 red onion sliced
  • kosher salt
  • 1/4 tsp turmeric
  • 4 whole cloves
  • 2 whole cardamom
  • 1/2 teaspoon whole cumin
  • 1 cinnamon stick
  • juice of 1/2 lemon
  • fresh parsley chopped


  1. Snip the cauliflower florets trimming as much stem as possible.  Break up the florets in a food processor and pulse until the mixture resembles couscous.
  2. Heat olive oil in a pan, saute the onion till soft.
  3. Add the whole spices – cloves, cardamom, cumin and cinnamon stick.  With a wooden spoon, stir the whole spices with the onions so that they are evenly coated.  Add the turmeric, kosher salt and the cauliflower.
  4. Keep stirring gently, add the juice of 1/2 lemon.
  5. Spoon the cauliflower into a large serving bowl, garnish with fresh parsley and additional lemon juice if desired.


24 Replies to “Healthy Cauliflower Rice Pilaf”

    1. I do hope you get to try it Suzanne – I want to try some Thai and other flavors too. I too am trying to cut back on carbs, specifically rice and potatoes, it is definitely tough. I’ve got some nice low-cal desserts coming up on the blog soon – it’s a surprise ingredient you would never even think of. They were the yummiest!


    1. Thanks Mimi…I hope you get to try it. Cauliflower can be bland at best, so I tried to infuse some ethnic flavors into it. I think I’ll probably try some Thai riced cauliflower next 🙂


    1. Aww thanks Ronit, I’ll take that as a compliment coming from you. Cauliflower is kind of boring on it’s own, and true I’ve seen a lot of riced dishes which looked a bit bland. So I threw in some Indian flavors, and it really perked it up. I think I’ll be trying Thai flavors next 🙂

      Liked by 1 person

    1. Riced cauliflower on its own can be a tad boring, but I thought I’d infuse it with some Indian spices, and it really did the trick. Will be trying some Thai flavors next. How’s the move coming along. I’ve been in and out of town and my blog is taking a seat on the back burner, I must remedy that soon. I saw some FB posts from you while I was away – I didn’t have a chance to put in my 2 cents worth, but I will now 🙂


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