Cauliflower Wild Rice Pilaf

Cauliflower wild rice pilafMy Cauliflower Wild Rice Pilaf is a healthy and delicious one-pot meal that is quick enough to cook up for family on a weekday night and elegant enough to serve company. It also makes a great brown bag lunch.

In Indian cooking, a pilaf or pulao is a rather spare rice dish seasoned with a few spices. It’s  different — and less fussy — than other rice dishes like a biryani, say, where the spices are richer and where the ingredients are separately cooked and then put together. Since I don’t do fussy on weeknights, this worked just perfectly for me.

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Cauliflower WIld Rice PilafAll I needed to do was to chop up some onions and garlic and separate the cauliflower into florets, and the dish pretty much cooked itself.  Although pilafs are usually cooked up in one go– meaning that you would add all the ingredients to one pot and cook them together — I did roast the cauliflower separately because if I added the cauliflower to the same pot, it would end up all mushy and not firm and golden and delicious.

Wild rice is very easily found now, but in case you cannot find it you can try this dish with brown rice as well, or even another grain like quinoa. Be sure to adjust the cook times, because these grains will require less time to cook than the black rice does. Brown rice would need about 45 minutes, no more.

I know this is a rather matter-of-fact post but it’s early Sunday morning and honestly, do you really want me to be sitting at the computer when I could be sleeping in? :) 

Cauliflower WIld Rice Pilaf

Cauliflower Wild Rice Pilaf
Recipe Type: Main
Author: Holy Cow! Vegan Recipes
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
  • [u]For pilaf:[/u]
  • 1 cup wild rice
  • 1 cup puy lentils
  • 1 tsp cumin powder
  • 1 tsp cayenne or paprika, for less heat
  • 1/2 tsp ground black pepper
  • 1 tsp sugar
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 3 cups vegetable stock or water
  • 1 tbsp olive oil
  • Salt to taste
  • Juice of one lemon
  • [u]For roasted cauliflower:[/u]
  • 1 head of cauliflower, florets separated
  • 1/2 tsp cayenne or paprika
  • 1/2 tsp ground cumin
  • 3 cloves garlic, thinly sliced
  • 1 tsp garam masala
  • 1 tbsp extra virgin olive oil
  • Salt to taste
Instructions
  1. Mix all of the roasted cauliflower ingredients together in a baking dish. Preheat the oven to 400 degrees Fahrenheit and roast for 45 minutes or until tender but slightly al dente.
  2. To make the pilaf, heat the oil in a large pot and add the onions. Add salt, ground black pepper and sugar and saute, stirring frequently, until the onions soften and then turn golden-brown.
  3. Add the garlic, cayenne, ground cumin and salt and saute for a minute.
  4. Add the wild rice and puy lentils and mix thoroughly.
  5. Add the vegetable stock or water, bring it to a boil, cover the pot with a tight-fitting lid, lower the heat to simmer and let it cook for an hour.
  6. When the rice is done, open the pot, fluff the rice and lentils gently with a fork, and mix in the roasted cauliflower and lemon juice.
  7. Serve hot or at room temperature.
Calories: 221 Fat: 4.2 grams Sugar: 2 grams Fiber: 15.9 Protein: 14.6

 

Cauliflower Sabzi

Cauliflower Sabzi It was almost a week ago that I made this Cauliflower Sabzi and it is long gone, but looking at these pictures as I got ready to post them now got my mouth watering!

The amazing thing about this sabzi is, it is really simple to make– in fact, I made it with a bag of frozen cauliflower florets and a few old spices. It took a minimum of effort, delivered a power-packed flavor punch and tons of nutrition because — like its cruiciferous siblings broccoli, brussels sprouts, cabbage, collards and kale– cauliflower is a super-veggie that can help you ward off cancer. Now those are my kind of eats.

It’s a weeknight and I need to get ready for bed, so I’ll make this an uncharacteristically super-short post. But I’ll be seeing you around soon!

Cauliflower Sabzi

Cauliflower Sabzi
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Side
Cuisine: Indian
Serves: 4
Ingredients
  • 1 16-oz bag of frozen cauliflower florets, thawed
  • 1 cup tomato puree
  • 2 tsp coriander powder
  • 1 tsp cumin powder
  • 1 onion, diced
  • 6 cloves of garlic, thinly sliced
  • 1 tsp grated ginger
  • 1 tsp cumin seeds
  • 1 tsp red chilli powder (use more or less if you want to change the amount of heat)
  • ½ tsp turmeric powder
  • 2 tsp canola or other vegetable oil
  • ½ cup chopped scallions/spring onions or ¼ cup chopped coriander leaves
Instructions
  1. Heat the oil in a skillet
  2. Add the cumin seeds and when they sputter, add the onions and saute until they just begin to brown.
  3. Add the ginger and garlic and saute for a few seconds until the garlic is fragrant.
  4. Add the turmeric, chilli, coriander and cumin powders and stir into the oil.
  5. Add the tomato puree and saute until the tomato turns a few shades darker and begins to express the oil.
  6. Add the cauliflower, stir well to coat the cauliflower with the tomato puree, add salt to taste. When the mixture comes to a simmer, turn down the heat, cover the skillet, and cook about 15 minutes or until the cauliflower is quite tender but not mushy.
  7. Add more salt if needed. Turn off the heat. Garnish with some chopped spring onions or coriander leaves.
  8. Enjoy with some rotis or parathas or some rice and dal.

(C) All recipes and photographs copyright of Holy Cow! Vegan Recipes.

Aloo Gobi

Aloo Gobi

Aloo Gobi is one of those dishes that you’re almost certain to find on the menu of any Indian restaurant– that’s just how popular it is.

It’s one of the simplest Indian dishes to make, yet hearty with the robust flavors of cauliflower and potatoes woven through with the delicious spice of cumin, coriander, chili powder and ginger. Aloo Gobi is also a supremely versatile dish– it goes beautifully with some parathas, chapatis, or just some dal-chawal (dal and rice).

I adapted this recipe from Madhur Jaffrey’s World Vegetarian. Jaffrey deep-fries the cauliflower and the potatoes separately, but I can’t be bothered with the fat and the time and fuss required to do this, so I just put my ingredients in one after the other. The result was delicious and healthier minus all the fat.

I’ve been rather busy these last few weeks, so I’ve been less chatty than usual. But keeping these posts short is not easy because I just love to vent at the keyboard :)

I didn’t want to let too many days lapse, though, before I shared another recipe, so here goes another short post.

Trust me, if at all you miss all the chatting (although I can’t imagine why you would!), it’ll be back soon.

Aloo Gobi
 
Prep time
Cook time
Total time
 
Aloo Gobi or Potato and Cauliflower
Author:
Recipe type: Side
Cuisine: Indian
Serves: 6
Ingredients
  • 3 medium russet potatoes, cut lengthwise into thick fries
  • 1 medium cauliflower, florets separated
  • ½ tsp red chili powder
  • ¼ tsp turmeric powder
  • Salt to taste
  • 1 tbsp grated ginger
  • 1 tsp coriander powder
  • 1 tsp cumin powder
  • ¼ cup coriander (cilantro) leaves, chopped
  • 1 tbsp canola or vegetable oil
Instructions
  1. In a cast-iron or any other heavy skillet, heat the oil
  2. Add the potatoes and stir-fry over medium heat for about 10 minutes until the potatoes are almost golden-brown and barely tender.
  3. Add the ginger and stir-fry for 10 seconds.
  4. Add the cauliflower and heat, stirring occasionally, about 5 minutes.
  5. Add the coriander, cumin, turmeric and chili powders and salt to taste. Mix well with the potatoes and cauliflower and then add ¼ cup water.
  6. Cover the skillet with a tight-fitting lid and cook on medium-low fire about 5-10 minutes until the vegetables are tender and the cauliflower is cooked but not mushy.
  7. Check salt, then garnish with chopped coriander leaves.
  8. Enjoy!

(C) All recipes and photographs copyright of Holy Cow! Vegan Recipes.