This sweet and savory Hemp Seed Cauliflower Rice Pilaf is a healthy low carb alternative to rice.
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.
I actually think it looks more like quinoa than rice, so much so that when I was eating it, I kept thinking that I was eating quinoa. The fact that there are hemp seeds in this pilaf probably added to that fact because they both have a nutty flavor.
This cauliflower rice pilaf with hemp seeds is sweet with chopped dates, and savory with 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.
I love recipes that are versatile, and this cauliflower rice happens to be just that. I added this pilaf to a salad with blackberry ginger balsamic vinegar. I also added it to a vegan curry salad because they both have similar spices.
With the holidays around the corner, I wanted to post this recipe now because this would make a great side dish for Thanksgiving or Christmas. Since it has almonds and hemp seeds, it contains a bit of protein - something I appreciate as a vegan. I have often filled up on side dishes at holiday get-togethers.
I gravitate towards ethnic cuisines in general, and that holds true for the holidays as well. I've been known to eat vegan sushi, falafel, or lasagna, on Thanksgiving and Christmas.
This cauliflower pilaf is right up my alley for ethnic cuisine. It reminds me of a Mediterranean dish since it contains dates, sliced almonds, and spices.
Other Recipes For the Holidays
This cauliflower rice with hemp seeds and dates is healthy and satisfying. Easily made into keto rice by using less dates or omitting them altogether.
If you love this recipe, please come back and leave your feedback and star rating.
📋 Recipe
Hemp Seed Cauliflower Rice Pilaf
Equipment
Ingredients
- ½ head of cauliflower (2 cups cauliflower rice)
- ½ cup hemp seeds
- 4 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
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 liquid is absorbed, about 5 minutes. Add sliced almonds.
Notes
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Nutrition
*Note: Nutrition information should be considered an estimate only. Different nutrition calculators give you different results.
Raquel says
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!
Willow Moon says
Thanks Raquel, I’m so glad you liked it!
Jenna says
I love this stuffed in the portobello mushrooms that you posted. It is tasty and filling! Recipes like this make eating low carb easy!
Willow Moon says
Thanks Jenna!
Rosalyn O. says
This looks way too good! You're food photos always makes me hungry!! I'm vegan too :))
Willow Moon says
Thanks Rosalyn!
Jacque says
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.
Maggie says
I want to try thos recipe.
I assume it's 1/2 cup of veggie broth?
Willow Moon says
Yup, thanks for catching that Maggie!
Lauren @ Delicious Little Bites says
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!
Willow Moon says
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!
Evi Aki says
I love how healthy this is! Definitely will have to try.
Rachel R Ritlop says
MMM this sounds delicious! Can't wait to make it!
Brittany Poulson says
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!
Willow Moon says
Thanks Brittany!
Erin Mackey says
Love this recipe - especially since I'm following Keto right now!
Willow Moon says
Great, I hope you like it!