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    Home » Recipes » Sides

    Modified: Mar 10, 2025 · Published: Oct 7, 2017 by Willow Moon · This post may contain affiliate links. · As an Amazon Associate I earn from qualifying purchases. · I get commissions for purchases made through links in this post.

    Hemp Seed Cauliflower Rice Pilaf

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    This sweet and savory Hemp Seed Cauliflower Rice Pilaf is a healthy low carb alternative to rice.

    Hemp Seed Cauliflower Rice Pilaf on a plate.

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    One of my favorite ways to get more vegetables into my diet is to make healthy swaps. With this Hemp Seed Cauliflower Rice Pilaf, I swapped out the rice for cauliflower rice.

    This cauliflower rice pilaf is sweet from chopped dates, and savory from turmeric and cumin. I first made this recipe when I was eating a vegan keto diet because of its low-carb content.

    If you are eating a keto diet, you may want to add fewer dates, which I actually did when I was eating low carb.

    I used Deglet dates because they seem to have the least amount of carbs of all the dates that I looked up. You could also omit them, but I personally like the sweet and savory balance of flavors.

    This cauliflower pilaf reminds me of a Mediterranean dish since it contains dates, sliced almonds, and spices.

    Jump to:
    • ❤️ Why You'll Love It
    • 🧾 Ingredients
    • 🔪 Instructions
    • Other Cauliflower Recipes
    • 📋 Recipe
    • 💬 Comments

    ❤️ Why You'll Love It

    • It makes a great side dish.
    • It has a balance of sweet and savory flavors.
    • It's perfect for a low-carb or keto diet.

    🧾 Ingredients

    Hemp Seed Cauliflower Rice Pilaf ingredients on a cutting board with labels.
    • Cauliflower: You can use whole cauliflower and or store-bought cauliflower rice. I've used both.
    • Sliced almonds: Adds a nutty flavor.
    • Vegetable broth: I used low-sodium vegetable broth because I like to control the amount of sodium.
    • Dates: I used Deglet dates. Use whatever variety you like. To keep it low carb, use less or none at all.
    • Hemp hearts: Adds a nutty flavor.
    • Turmeric and cumin: Add warming flavors.
    • Salt and pepper: Enhances flavors and adds flavor. I like to use sea salt.

    To see the full list of ingredients with measurements and instructions, see the recipe card at the bottom of this post.

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    🔪 Instructions

    Riced cauliflower in a food processor.

    Step 1: If you are using a head of cauliflower, cut it into large chunks and place it in the food processor. Mix until it resembles a rice consistency.

    Riced cauliflower, dates, spices, vegetable broth, and hemp seeds in a skillet.

    Step 2: Place riced cauliflower, dates, spices, vegetable broth, and hemp seeds in a skillet.

    Hemp Seed Cauliflower Rice Pilaf in a skillet with spatula.

    Step 3: Cook until the liquid is cooked down, about 5 minutes. Add sliced almonds.

    Hemp Seed Cauliflower Rice Pilaf close up.
    Does cauliflower rice taste like rice?

    Cauliflower does not have the same flavor as rice, but since it has a mild flavor it takes on the flavors you add to it. When you rice it, it has the same consistency as rice.

    How long does cauliflower rice last?

    This recipe will last about 4 days in an airtight container in the fridge.

    Other Cauliflower Recipes

    • Lentil and Mushroom Shepherd's Pie with Mashed Cauliflower on a plate with fork.
      Lentil and Mushroom Shepherd's Pie with Mashed Cauliflower
    • Bean and Mexican Cauliflower Rice Burrito on a cutting board.
      Bean and Mexican Cauliflower Rice Burritos
    • Vegan Cauliflower Pizza Crust on cutting board.
      Vegan Cauliflower Pizza Crust
    • Chocolate Cauliflower Smoothie
      Creamy Chocolate Cauliflower Smoothie

    If you tried this Hemp Seed Cauliflower Rice Pilaf Recipe or any other recipe on my website, please leave a ⭐️ star rating and let me know how you like it in the 💬 comments below. I love hearing from you!

    This cauliflower rice with hemp seeds and dates is healthy and satisfying. Easily made into keto rice by using fewer dates or omitting them altogether.

    📋 Recipe

    Hemp Seed Cauliflower Rice Pilaf
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    5 from 4 votes

    Hemp Seed Cauliflower Rice Pilaf

    This sweet and savory Hemp Seed Cauliflower Rice Pilaf is a healthy low carb alternative to rice.
    Course Side Dish
    Cuisine Mediterranean inspired
    Diet Gluten Free, Vegan, Vegetarian
    Prep Time 5 minutes minutes
    Cook Time 5 minutes minutes
    Total Time 10 minutes minutes
    Servings 4
    Calories 224kcal
    Author Willow Moon
    Prevent your screen from going dark

    Equipment

    • food processor

    Ingredients

    • ½ head of cauliflower (2 cups cauliflower rice)
    • ½ cup hemp seeds
    • 4 - 8 pitted dates chopped - I used Deglet*
    • ½ teaspoon turmeric
    • ½ teaspoon cumin
    • ½ cup low sodium vegetable broth
    • ¼ cup sliced almonds
    • Salt and pepper
    US Customary - Metric

    Instructions

    • If you are using a head of cauliflower, cut it into large chunks and place in the food processor. Mix until it resembles a rice consistency.
    • Place cauliflower rice in a pan along with hemp seeds, chopped dates, turmeric, cumin, vegetable broth, and salt and pepper.
    • Cook until the liquid is cooked down, about 5 minutes. Add sliced almonds.

    Notes

    If you are on a keto diet, you may want to use less dates, or omit them altogether.

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    Nutrition

    Calories: 224kcal | Carbohydrates: 12g | Protein: 12g | Fat: 14g | Saturated Fat: 1g | Cholesterol: 0mg | Sodium: 139mg | Potassium: 308mg | Fiber: 3g | Sugar: 6g | Vitamin A: 190IU | Vitamin C: 34.7mg | Calcium: 71mg | Iron: 4.4mg
    SIGN UP for my newsletter, get a FREE 30 Minute Vegan Dinners 7-Day Meal Plan as a welcome gift! 💌

    *Note: Nutrition information should be considered an estimate only. Different nutrition calculators give you different results.

     

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    Reader Interactions

    Comments

      5 from 4 votes (2 ratings without comment)

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      Recipe Rating




    1. Raquel says

      December 20, 2020 at 3:23 pm

      1 medium head of cauliflower made 6 cups. This was so good!!! Doctor got onto me about my carbs. And although I can be vegan at any time, my husband will not. Thats been my downfall. Ive become like him and Im trying to get him to become on my side. He liked this recipe with lemon pepper chicken on top. Thank you!5 stars

      Reply
      • Willow Moon says

        December 20, 2020 at 4:57 pm

        Thanks Raquel, I’m so glad you liked it!

        Reply
    2. Jenna says

      May 10, 2018 at 7:49 am

      I love this stuffed in the portobello mushrooms that you posted. It is tasty and filling! Recipes like this make eating low carb easy!5 stars

      Reply
      • Willow Moon says

        May 11, 2018 at 3:44 pm

        Thanks Jenna!

        Reply
    3. Rosalyn O. says

      October 11, 2017 at 6:20 am

      This looks way too good! You're food photos always makes me hungry!! I'm vegan too :))

      Reply
      • Willow Moon says

        October 14, 2017 at 8:36 am

        Thanks Rosalyn!

        Reply
    4. Jacque says

      October 10, 2017 at 6:00 am

      Cauliflower has always been a fave of mine. I am always looking for ways to switch it up. I will be saving this for later.

      Reply
      • Maggie says

        April 16, 2019 at 2:30 pm

        I want to try thos recipe.
        I assume it's 1/2 cup of veggie broth?

        Reply
        • Willow Moon says

          April 16, 2019 at 3:37 pm

          Yup, thanks for catching that Maggie!

          Reply
    5. Lauren @ Delicious Little Bites says

      October 10, 2017 at 5:42 am

      SO I am addicted to all things cauliflower and just so happen to have a huge bag of hemp seeds in my cabinet lol...I had no idea what I was going to do with them, but now I do - this sounds great!

      Reply
      • Willow Moon says

        October 10, 2017 at 7:21 am

        Thanks Lauren, I hope you enjoy it! I am all about cauliflower these days too! And I love that you can buy it already riced!

        Reply
    6. Evi Aki says

      October 09, 2017 at 6:07 pm

      I love how healthy this is! Definitely will have to try.

      Reply
    7. Rachel R Ritlop says

      October 09, 2017 at 3:06 pm

      MMM this sounds delicious! Can't wait to make it!

      Reply
    8. Brittany Poulson says

      October 09, 2017 at 1:15 pm

      I would have never thought to add hemp hearts to cauliflower rice, such a great idea! This looks so flavorful, I just just dive right in and take a bite!

      Reply
      • Willow Moon says

        October 10, 2017 at 7:20 am

        Thanks Brittany!

        Reply
    9. Erin Mackey says

      October 09, 2017 at 9:55 am

      Love this recipe - especially since I'm following Keto right now!

      Reply
      • Willow Moon says

        October 10, 2017 at 7:20 am

        Great, I hope you like it!

        Reply

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