Thursday, 5 May 2011

Family Meals for Much Less than a Fiver - Cauliflower Pilau

The humble cauliflower is in season and available nearly all year round. Full of nutrition, it can be used in a variety of recipes. Cauliflower cheese will always be one of my favourites but sometimes it's good to do something different.

So here is a recipe for cauliflower pilau. This is a recipe you can adapt according to what is in your kitchen cupboard. It uses carrots, lentils and frozen peas. You could use chick peas, mushrooms and/or sweetcorn instead.

I used basmati rice, becuse I love the flavour, but you could use rissotto rice or long grain rice. Adjust the spices acording to your taste and add extra chilli if you want to spice things up.

Approximate cost for all the ingredients is £2.50 and it generously feeds 4 people.


2 tablespoons olive oil

1 red onion, peeled and chopped

2 garlic cloves, peeled and crushes

1 medium cauliflower, cut into florets

200g basmati rice

100g lentils

1 litre vegetable stock

1 tsp cumin powder

1 tsp garam masala

1 tsp turmeric

2 carrots, peeled and chopped

100g frozen peas

10 cashew nuts, chopped


In a large saucepan, heat the olive oil and add the onion and fry until soft.

Add the garlic cloves, florets, and carrots and cook for 3-4 minutes.

Add the lentils, rice, stock and spices.

Bring back to the boil and turn down to a simmer, stirring occasionally. Add extra water if it gets too dry.

After 25 minutes add the peas and cashew nuts. Bring back to boil and cook for further 5 minutes. Check rice and lentils are soft and vegetables are cooked. Serve.

What is your favourite cauliflower recipe?



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