This sweet and savory Hemp Seed Cauliflower Rice Pilaf is a healthy low carb alternative to rice.
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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.
❤️ 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
- 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
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.
Step 2: Place riced cauliflower, dates, spices, vegetable broth, and hemp seeds in a skillet.
Step 3: Cook until the liquid is cooked down, about 5 minutes. Add sliced almonds.
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.
This recipe will last about 4 days in an airtight container in the fridge.
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
Equipment
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
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
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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!