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5 from 1 vote

Cauliflower Wild Rice Pilaf

Cauliflower wild rice pilaf with puy lentils is an explosion of flavors, textures, and healthfulness. The nutty wild rice is the perfect foil for the creamy lentils and crispy cauliflower florets. 
Prep Time15 mins
Cook Time1 hr
Total Time1 hr 15 mins
Course: Main
Servings: 8 servings
Calories: 221kcal


  • For pilaf:
  • 1 cup wild rice
  • 1 cup puy lentils
  • 1 teaspoon cumin powder
  • 1 teaspoon cayenne or paprika for less heat
  • ½ teaspoon ground black pepper
  • 1 teaspoon sugar
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 3 cups vegetable stock or water
  • 1 tablespoon olive oil
  • Salt to taste
  • Juice of one lemon
  • For roasted cauliflower:
  • 1 head of cauliflower, florets separated
  • ½ teaspoon cayenne or paprika
  • ½ teaspoon ground cumin
  • 3 cloves garlic, thinly sliced
  • 1 teaspoon garam masala
  • 1 tablespoon extra virgin olive oil
  • Salt to taste


  • 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.
  • 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.
  • Add the garlic, cayenne, ground cumin and salt and saute for a minute.
  • Add the wild rice and puy lentils and mix thoroughly.
  • 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.
  • 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.
  • Serve hot or at room temperature.


Calories: 221kcal | Protein: 14.6g | Fat: 4.2g | Fiber: 15.9g | Sugar: 2g