Cauliflower 'Rice' Pilaf
Cauliflower 'Rice' Pilaf is a modern, grain-free twist on the classic Middle Eastern and South Asian rice dish, where finely chopped cauliflower is sautéed with aromatic spices, herbs, and often nuts or dried fruit. It typically features ingredients like onions, garlic, turmeric, cumin, and fresh parsley, offering a flavorful base that can be customized with proteins or vegetables. This dish has gained global popularity as a low-carb alternative to traditional pilaf.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and calories, typically around 100-150 calories per serving, while providing a good source of fiber, vitamin C, and vitamin K from the cauliflower. It is naturally low in fat unless added oils or nuts are used, and protein content is modest unless combined with legumes or meat.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 3.5 g |
| Carbs | 12 g |
| Fat | 3 g |
| Fiber | 4 g |
| Sugar | 4 g |
| Sodium | 300 mg |
| Vitamin C | 45 mg |
| Vitamin K | 20 mcg |
| Folate | 60 mcg |
| Potassium | 450 mg |
| Manganese | 0.4 mg |
| Vitamin B6 | 0.3 mg |
| Phosphorus | 80 mg |
| Magnesium | 20 mg |
Per 1 cup (180 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it represents a fusion of traditional pilaf techniques with modern dietary trends, making it a staple in low-carb and gluten-free cooking. Nutritionally, it's unique for transforming a humble vegetable into a versatile, nutrient-dense base that mimics the texture of grains without the starch.
