Name: Cauliflower Rice Pilaf
Prep time: 20 min
Total time: 20 min
Ingredients: 6 cups cauliflower florets (about 1 head); 3 tablespoons extra-virgin olive oil; 2 cloves garlic, minced; 0.5 teaspoon salt; 0.25 cup toasted sliced almonds; 0.25 cup chopped fresh herbs, such as chives, parsley, cilantro and/or basil; 2 teaspoons lemon zest

Cauliflower Rice Pilaf

5.0

(4)

2 Reviews

You'll slash 131 calories and 19 grams carbohydrate when you trade in your brown rice for finely chopped cauliflower in this healthy cauliflower rice recipe. For an even faster rice pilaf, use 4 cups of purchased cauliflower rice instead of making your own. Look for it near other fresh or frozen prepared vegetables.

Carolyn Casner

Updated on June 8, 2018

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Heart Healthy High Fiber Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

6 cups cauliflower florets (about 1 head)
3 tablespoons extra-virgin olive oil
2 cloves garlic, minced
½ teaspoon salt
¼ cup toasted sliced almonds
¼ cup chopped fresh herbs, such as chives, parsley, cilantro and/or basil
2 teaspoons lemon zest

Directions

Pulse cauliflower florets 2 cups at a time in a food processor until chopped into rice-size pieces.
Heat oil in a large skillet over medium-high heat. Add garlic and cook until fragrant, about 30 seconds. Add the cauliflower rice, sprinkle with salt and cook, stirring, until softened, 3 to 5 minutes. Remove from heat. Stir in almonds, herbs and lemon zest.

Tips

To make ahead: Refrigerate raw cauliflower "rice" (Step 1) for up to 3 days.

Nutrition Facts (per serving)

114	Calories
9g	Fat
7g	Carbs
3g	Protein

Nutrition Facts
Servings Per Recipe 6
Serving Size 2/3 cup each
Calories 114
% Daily Value *
Total Carbohydrate 7g	2%
Dietary Fiber 3g	10%
Total Sugars 2g
Protein 3g	6%
Total Fat 9g	12%
Saturated Fat 1g	7%
Vitamin A 110IU	2%
Vitamin C 54mg	60%
Folate 65mcg	16%
Sodium 227mg	10%
Calcium 39mg	3%
Iron 1mg	4%
Magnesium 28mg	7%
Potassium 361mg	8%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.