Cauliflower Rice - Pilau Rice Recipe

We have taken plain cauliflower rice and created a lovely, fragrant, pilau rice recipe.

Rice is a main stay of any Indian meal, which obviously leaves those following a grain free food plan, such as a paleo diet, missing out on some really tasty dishes.

As you can see from the picture of our delicious Indian Banquet, the pilau rice was centre stage of our meal.

Our delicious Pilau rice recipe is a variation on cauliflower rice, grain free so suitable for a paleo diet. A favourite cauliflower recipe from

It's super easy to make, but if you don't have an extensive herb and spice collection you may need to stock up on some ingredients, which we guarantee you won't regret buying!

Cauliflower Pilau Rice - Nutritional Info

Our delicious Pilau rice recipe is a variation on cauliflower rice, grain free so suitable for a paleo diet. A favourite cauliflower recipe from

From the Cruciferous vegetable family, cauliflowers are incredibly good for us being packed with vitamin C and other goodies; plus they are known to have several anti cancer properties as well as being good for heart health.

Cruciferous vegetables contain goitrogens which can interfere with thyroid hormone production, so there is some debate as to the wisdom of eating them raw. My personal opinion on the raw vs cooked argument is that cooked is preferable, and infinitely tastier!

Orange cauliflowers contain 25% more vitamin C  than standard caulis. As well as being nutritious, Romanesco cauliflowers are visually stunning, and a perfect example of fractals in nature.

Pilau Rice Recipe - Ingredients - serves 6

  • 1 large cauliflower
  • 1 red onion
  • 2 good pinches of saffron strands
  • 6 cardamom pods or 1 tsp ground cardamom seeds
  • 6 cloves or 1/2 tsp ground cloves
  • 2 bay leaves
  • 1 cinnamon stick or 1/2 tsp ground cinnamon
  • 1 dsp spoon coconut oil
  • pinch of salt (we prefer himalayan pink salt)
  • 2/3 cup chicken stock


  1. Wash and destalk the cauliflower then chop up into rice sized pieces. You could do this with a grater but a food processor is easier.
  2. Chop the onion.
  3. Heat the coconut oil in a frying pan.
  4. Gently fry the onion until it starts to soften slightly.
  5. Add all the spices and herbs and fry off for 30 seconds.
  6. Throw in the cauliflower and stir, making sure it is nicely coated in the spices and onions. 
  7. Add the chicken stock, cover and cook until tender.
  8. Top Tip: If you are using the whole cardamom pods and cloves, you may want to remove these, and the bay leaves, before serving. Cardamom pods can be an unpleasant surprise when you bite into one as they have a strong taste and a somewhat soapy texture!
  9. Serve with a delicious selection of Indian foods such as those included in our Indian Banquet Menu which includes these tasty samosas.

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

return to cauliflower recipes from cauliflower rice pilau rice recipe