Cauliflower & chickpea pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
40%
Cauliflower & chickpea pilaf
30 min.
4
436kcal

Suggestions


If you're looking for a delightful and nutritious meal that not only satisfies the palate but also aligns with various dietary preferences, look no further than this Cauliflower & Chickpea Pilaf! Bursting with vibrant flavors and packed with wholesome ingredients, this dish is a perfect reflection of how simple ingredients can create extraordinary flavors.

Imagine golden onions sizzling in fragrant sunflower oil, the aroma of curry spices wafting through your kitchen, and fluffy basmati rice combining with tender cauliflower florets and protein-rich chickpeas. This recipe is a symphony of textures and flavors, making it a versatile addition to any meal, be it a captivating side dish or a hearty main course.

Moreover, this pilaf is vegetarian, vegan, gluten-free, and dairy-free, ensuring it's a welcoming option for everyone at your table. With a delightful crunch from the toasted flaked almonds and a fresh pop of flavor from the chopped coriander, each bite transports you to a world of culinary bliss. Ready in just 30 minutes, it's a quick yet impressive dish to prepare for a cozy family lunch or a lively dinner gathering. Dive into this nutritious bowl of goodness that will leave you feeling satisfied and energized!

Ingredients

  • tbsp unrefined sunflower oil 
  • large onions sliced
  • tbsp curry paste 
  • 200 rice 
  • 350 cauliflower florets 
  • 400 chickpeas rinsed drained canned
  • 500 ml vegetable stock 
  • 50 almonds flaked toasted
  • handful coriander chopped

Equipment

  • frying pan

Directions

  1. Heat the oil in a large, non-stick pan and add the onions. Cook over a medium heat for 5 mins until starting to turn golden. Stir in the curry paste and cook for 1 min.
  2. Add the rice, cauliflower and chickpeas, stirring to coat in the paste.
  3. Pour in the stock and stir. Cover and simmer for 10-15 mins until the rice and cauliflower are tender and all the liquid has been absorbed. Stir in the almonds and coriander, then serve.

Nutrition Facts

Calories436kcal
Protein12.29%
Fat25.44%
Carbs62.27%

Properties

Glycemic Index
61.88
Glycemic Load
30.94
Inflammation Score
-8
Nutrition Score
22.823913035185%

Flavonoids

Cyanidin
0.31mg
Catechin
0.16mg
Epigallocatechin
0.32mg
Epicatechin
0.08mg
Eriodictyol
0.03mg
Naringenin
0.05mg
Apigenin
0.03mg
Luteolin
0.09mg
Isorhamnetin
4.09mg
Kaempferol
0.85mg
Myricetin
0.02mg
Quercetin
16.27mg

Nutrients percent of daily need

Calories:436.44kcal
21.82%
Fat:12.62g
19.41%
Saturated Fat:1.38g
8.6%
Carbohydrates:69.48g
23.16%
Net Carbohydrates:59.67g
21.7%
Sugar:6.79g
7.54%
Cholesterol:0mg
0%
Sodium:807.05mg
35.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.72g
27.44%
Manganese:1.88mg
94.21%
Vitamin C:48.41mg
58.68%
Vitamin B6:0.82mg
41.23%
Fiber:9.8g
39.22%
Vitamin E:4.8mg
32.02%
Phosphorus:258.36mg
25.84%
Folate:99.25µg
24.81%
Magnesium:94.14mg
23.53%
Copper:0.46mg
22.87%
Potassium:669.46mg
19.13%
Vitamin A:939.19IU
18.78%
Vitamin K:17.2µg
16.38%
Selenium:10.97µg
15.67%
Vitamin B5:1.55mg
15.46%
Iron:2.73mg
15.19%
Vitamin B2:0.26mg
15.08%
Zinc:1.99mg
13.29%
Calcium:125.04mg
12.5%
Vitamin B1:0.17mg
11.44%
Vitamin B3:1.92mg
9.62%