Cauliflower And Peas Pilau “Rice” (GF DF Vegan)


This is scrumptious!  Filled with beautiful spices. Such a good side dish to go with curry and many other delicious things. Only 108 Calories per helping 🙂

A fabulously fragrant way to get the Veg, Fiber, Vitamin C and Calcium in.

This serves 6

Macros per serving:

Calories 108, Protein 4.33g, Carbs 9.33g, Fiber 3.66g and Fat 5.66g


  • 350 Peeled Fresh Cauliflower
  • 250g Red Onion
  • 150g Frozen Garden Peas
  • 2 Tbsp Coconut Oil
  • 1 Cinnamon Stick
  • 1 Tsp Ground Cumin
  • 1 Tsp of Coriander Seeds
  • 3 Cardamom Pods
  • 4 Whole Cloves
  • 1 Tsp Sea Salt

You will need:

  • A hob
  • Large Shallow Casserole Dish or Very Large Frying Pan
  • Vegetable Chopping Board
  • Sharp Knife
  • Grater
  • Spatula
  • Small Bowl
  • Large Bowl
  • Scales / Measuring Spoons
  • Place your peas in a small bowl and pour oven boiling water so they thaw

  • Finely chop your red onion

  • Grate your cauliflower

  • Heat your coconut oil in shallow casserole dish or frying pan

  • Add you cinnamon stick, ground cumin, cardamom pods, coriander seed and cloves to pan

    Heat for 1 minute to release spices

  • Add your chopped red onion and cook for 5 minutes until soft

  • Add your cauliflower and sea salt. Stir in until well combined

  • Add your drained Peas and stir until well combined

    Cook for 5 to 8 minutes stirring every minute until heated through

  • Serve and enjoy.

    This keeps well in an air tight container for 2 days.

    Just pop back in a pan to heat through.


Massage Therapist. Meditation and Mindfulness Instructor. Mum. Love cooking, Lifting Weights, Appreciating the best in people, Walking barefoot and Smiling.

Latest posts by rippingsimply (see all)

Leave a Reply

Your email address will not be published. Required fields are marked *