Cauliflower Pilau Rice

We love curries and love our Pilau rice so I thought what better a way to fill our plate with vegetables than to make a cauliflower Pilau rice that is full of flavour but also full of vegetables! It is so easy so I thought why not share the recipe for others to enjoy it too!

Syn Free

Takes approximately 10 minutes preparation and 20 minutes cooking time.


1 head of Cauliflower (coarsely grated)
1 Large red onion (peeled and finely chopped)
250g Mushrooms (finely chopped)
2 tbsp. Pilau Rice Seasoning
1 Clove Garlic (crushed)


Microwave the grated cauliflower in a suitable dish for 4 minutes, 800W.

Meanwhile, Fry the onion, garlic and mushrooms in a large frying pan on a medium heat with a little frylight or other low calorie cooking spray for approximately 10 minutes.

Add the Pilau rice seasoning and fry for a further 3 minutes.

Remove the cauliflower from the microwave and pour into the frying pan and stir thoroughly so the cauliflower is mixed well with the pilau mixture.

Fry for a further 5 minutes until all the mixture is combined and hot through.

Serve immediately however this keeps well for 2-3 days in the fridge and microwaves to reheat.

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