Cauliflower Rice Pilaf with Toasted Pine Nuts

Cauliflower Rice Pilaf with Toasted Pine Nuts

Why use cauliflower? Because its fun to try something new! Cauliflower is also a special veggie that packs a ton of nutrition.

Cauliflower Facts:

  • Cauliflower contains a high amount of antioxidants that reduce oxidative stress and protects our body from inflammation. Try sauteing your cauliflower (see below) or eating it raw to help protect all those nutrients (compared to boiling/blanching them)! (1)

  • This cruciferous veggie has been studied and shown a positive impact against cancer and heart disease. (2, 3)

  • Cauliflower as well as other cruciferous vegetables contain a special compound called glucosinates and is a great source of selenium. These two compounds makes the vegetable an extra special fighter against cancer and inflammation. (3, 4)

I found pre-made cauliflower rice in the produce section of the local grocery store. You can also find frozen cauliflower rice at most stores. Or make your own cauliflower rice!

Is your body asking for the real deal? Feel free to swap out the cauliflower for rice! It will still be delicious and nutritious. Trust me ;-)

Cauliflower rice pilaf ingredients.

Pro-tips for making toasted pine nuts:

  • Why bother toasting them? It adds flavor and texture of course! They look pretty too :-)

  • Know your oven! All ovens are going to run different and it may take longer/shorter for your pine nuts to toast.

  • Keep a close eye on your pine nuts during the first toast. I toasted mine on the high broil setting. The high broil will toast them fast but they are VERY easy to burn if you step away for too long. Stay near by until you get use to toasting them and understand how long you can leave them under the broiler. NOTHING is worse than having to throw away precious pine nuts.

  • Flip them half way through to get an even toast. Here I toasted them for 1 minute under a high broil setting and then tossed them over and toasted for another minute. This resulted in a perfect golden brown toast.

Cauliflower Pilaf

Cauliflower rice pilaf with toasted pine nuts.

Cauliflower Rice Pilaf with Toasted Pine Nuts

Yield: 4
prep time: 5 Mcook time: 10 Mtotal time: 15 M
Delicious Cauliflower Rice Pilaf made extra tasty with toasted pine nuts and fresh parsley.


  • 1/4 cup finely chopped onion
  • 2 tsp minced garlic
  • 3 tbsp toasted pine nuts (see above tips for toasting pine nuts)
  • 2 tbsp olive oil
  • 2 tbsp fresh parsley, roughly chopped
  • 4 cups Cauliflower Rice
  • Salt and Pepper to Taste


How to cook Cauliflower Rice Pilaf with Toasted Pine Nuts

  1. Heat olive oil in a large pan on medium heat.
  2. Add onion and garlic and saute for 2 minutes.
  3. Add cauliflower rice to pan. Saute for approximately 5 minutes, until cauliflower softens and turns an opaque white color.
  4. Add fresh parsley to pan.
  5. Add Toasted pine nuts to pan. Stir until thoroughly mixed.
  6. Add Salt and Pepper to taste.
  7. Enjoy! This dish pairs perfectly with our Greek Chicken Thighs.



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Cauliflower Rice Pilaf with Toasted Pine Nuts, cauliflower rice, cauliflower pilaf, toasted pine nuts
Side Dish
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