Roast cauliflower & hazelnut pilaf

Vegetarian
Gluten Free
Health score
58%
Roast cauliflower & hazelnut pilaf
60 min.
4
576kcal

Suggestions


If you're looking to bring some flavor and excitement to your dining table, this Roast Cauliflower & Hazelnut Pilaf is a must-try. Not only is it a feast for the eyes with its vibrant hues, but it also boasts a delightful mix of textures and aromas that will tantalize your taste buds. This vegetarian, gluten-free dish is perfect as a main course or a side dish, making it versatile enough for any occasion.

With its aromatic blend of garam masala and curry powder, paired with the earthy nuttiness of toasted hazelnuts and the crispiness of roasted cauliflower, each bite is an explosion of flavor. The brown basmati rice serves as a wholesome base, ensuring this meal is not only delicious but also nourishing. The garlicky, ginger-infused rice beautifully complements the spiced cauliflower, creating a symphony of taste that everyone at the table will enjoy.

Whether you're looking for a satisfying vegetarian lunch or a stunning centerpiece for dinner, this pilaf will leave your guests raving about the meal long after the plates are cleared. And don't forget the finishing touch—creamy natural yogurt—to add a refreshing contrast that enhances this dish even further. Ready in just 60 minutes, this recipe is perfect for a busy weeknight or a leisurely weekend gathering. Get ready to impress with this colorful and wholesome dish that’s as pleasing to the palate as it is to the soul!

Ingredients

  • tbsp unrefined sunflower oil 
  •  onion chopped
  •  garlic clove crushed
  • piece ginger grated
  • tbsp garam masala 
  • 300 rice 
  • 700 ml vegetable stock hot
  •  curry leaves 
  • 250 cauliflower 
  • tbsp curry powder 
  • handful cilantro leaves chopped
  • 100 hazelnuts toasted chopped
  • 150 ml yogurt 

Equipment

  • frying pan
  • baking sheet
  • oven

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Heat 1 tbsp of the oil in a large pan, add the onion and cook for 5 mins until golden.
  3. Add the garlic, ginger, garam masala and rice, and cook for a few more mins.
  4. Add the stock and curry leaves, and season. Bring to the boil, then reduce heat to low. Cover and simmer for 40 mins.
  5. Toss the cauliflower in the curry powder and remaining oil, season and put on a baking sheet. Roast in the oven for 40 mins until tender.
  6. Remove the rice pan from the heat and leave for 5 mins, then gently stir through the roasted cauliflower, coriander and toasted hazelnuts.
  7. Serve with natural yogurt.

Nutrition Facts

Calories576kcal
Protein8.84%
Fat38.23%
Carbs52.93%

Properties

Glycemic Index
70.3
Glycemic Load
39.08
Inflammation Score
-8
Nutrition Score
26.020869607511%

Flavonoids

Cyanidin
1.68mg
Catechin
0.3mg
Epigallocatechin
0.69mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.26mg
Apigenin
0.02mg
Luteolin
0.06mg
Isorhamnetin
1.38mg
Kaempferol
0.41mg
Myricetin
0.03mg
Quercetin
6.48mg

Nutrients percent of daily need

Calories:575.74kcal
28.79%
Fat:24.92g
38.34%
Saturated Fat:2.92g
18.26%
Carbohydrates:77.64g
25.88%
Net Carbohydrates:70.91g
25.79%
Sugar:6.96g
7.74%
Cholesterol:5.05mg
1.68%
Sodium:741mg
32.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.97g
25.94%
Manganese:2.66mg
133.13%
Vitamin C:50.11mg
60.74%
Vitamin B3:10.8mg
53.98%
Vitamin E:7.51mg
50.07%
Folate:171.65µg
42.91%
Copper:0.67mg
33.52%
Fiber:6.73g
26.93%
Phosphorus:245.69mg
24.57%
Vitamin B6:0.48mg
24.16%
Magnesium:85.84mg
21.46%
Selenium:14.06µg
20.09%
Vitamin K:20.15µg
19.19%
Vitamin B1:0.28mg
18.72%
Potassium:610.56mg
17.44%
Iron:3.1mg
17.24%
Vitamin B5:1.61mg
16.1%
Calcium:138.4mg
13.84%
Zinc:2.03mg
13.54%
Vitamin A:541.27IU
10.83%
Vitamin B2:0.18mg
10.5%
Vitamin B12:0.14µg
2.39%