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Cauli Pulao

Prep Time:

10 Minutes

Cook Time:

10 Minutes


4 Servings

Allergens: Mustard, sesame and nuts

About the Recipe

Cauliflower is a great source of fibre to make you feel fuller for longer which is complemented by the corn and peas to provide more plant points for good gut health. That combined with the glucosinolates found in cauliflower help to promote good healthy gut bacteria to support heart, sugar, brain health.

- Sunni Patel, PhD


  • 750g cauliflower rice

  • 2 tbsp olive oil

  • 1 tsp green chilli (minced)

  • 1 tsp mustard seeds

  • ½ tsp sweet cinnamon

  • 6 curry leaves

  • 1 tsp turmeric

  • 1 tsp coriander powder

  • 1 tsp cumin powder

  • 1 tsp white sesame seeds

  • 1 tsp black sesame seeds

  • 1 tbsp peanuts (crushed)

  • 1-2 tbsp raisins

  • 100g sweetcorn kernels

  • 100g green peas

  • Lemon to taste

  • Sugar to taste (optional)

  • Fresh coriander (garnish)


  1. Temper the mustard seeds, cinammon, green chilli, curry leaves, turmeric, coriander powder, cumin powder, sesame seeds, and peanuts for 3 minutes until sizzling

  2. To the spice mix, add the cauliflower rice, raisins, sweetcorn and peas and cook for 10 minutes with a cover

  3. Lift the lid and cook off for a further 3 minutes before adding ½ tsp sugar (taste dependent) and a squeeze of lemon to achieve a sweet-salt-spicy flavour profile

  4. Serve with fresh coriander

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