Cauliflower & Couscous Pilaf

2 Reviews
From: EatingWell Magazine January/February 2008

Pilaf is usually made with rice plus nuts, fruit, vegetables or even meat. In this version we use couscous instead of rice, so it's nearly instant, and add a sweet accent of orange and currants.

Ingredients 6 servings

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  • 1 tablespoon extra-virgin olive oil
  • 4 cups finely chopped cauliflower florets, (about 1 medium head)
  • 1/2 teaspoon salt
  • 3/4 cup reduced-sodium chicken broth
  • 1 teaspoon freshly grated orange zest
  • 1/4 cup orange juice
  • 1/4 cup currants
  • 2/3 cup whole-wheat couscous
  • 1/2 cup sliced scallion greens

Preparation

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  1. Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.

Nutrition information

  • Serving size: 3/4 cup
  • Per serving: 144 calories; 3 g fat(0 g sat); 5 g fiber; 27 g carbohydrates; 6 g protein; 59 mcg folate; 0 mg cholesterol; 7 g sugars; 0 g added sugars; 110 IU vitamin A; 49 mg vitamin C; 40 mg calcium; 1 mg iron; 291 mg sodium; 378 mg potassium
  • Carbohydrate Servings: 2
  • Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

Reviews 2

December 19, 2009
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By: emcooks
Very easy. I used 1 cup couscous and 1 3/4 cups stock and 1/4 cup OJ. I added about 1/4-1/2 tsp. of Garam Masala spice to the sauteed cauliflower and added toasted slivered almonds at the end.
September 21, 2009
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By: EatingWell User
The flavor was magnificent, and it was very easy to prepare. Gotta love one-pot recipes. I couldn't find currants that day, so I substituted raisins and cranberries. Great way to get grains and veggies in one. Dan, Austin, TX