Lamb and cauliflower brown rice pilaf

Lamb and cauliflower brown rice pilaf is a flavorful and nutritious dish that offers a delectable blend of tender lamb chunks, crunchy cauliflower florets, and wholesome brown rice. This hearty meal not only provides a rich source of essential nutrients but also brings a unique spin to traditional pilaf dishes.

Ingredients

  • 1 cup brown rice (250g)
  • 300g lamb, diced into small chunks
  • 1 medium-sized cauliflower, separated into florets
  • 1 large onion, finely chopped
  • 3 cloves garlic, minced
  • 3 cups chicken or vegetable broth (750ml)
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • Salt and pepper to taste
  • Fresh parsley or cilantro, for garnish

Preparation Time

  • Preparation time: 15 minutes
  • Cooking time: 45 minutes
  • Total time: 1 hour

Serves

Serves 2

Nutritional Facts (per serving)

  • Calories: 550
  • Protein: 35g
  • Fat: 22g
  • Carbohydrates: 50g
  • Dietary Fiber: 8g
  • Sugars: 4g
  • Sodium: 700mg

Instructions

  1. Begin by heating the olive oil in a deep pan or pot.
  2. Add the diced lamb and cook until browned on all sides.
  3. Remove the lamb and set aside.
  4. In the same pan, sauté the chopped onion until translucent.
  5. Stir in the minced garlic and cook for an additional minute.
  6. Add the cumin and coriander, stirring well to combine.
  7. Pour in the brown rice and toast for 2-3 minutes, ensuring each grain gets coated with the aromatic spices.
  8. Reintroduce the lamb to the pot along with the cauliflower florets.
  9. Pour in the broth and bring the mixture to a boil.
  10. Reduce the heat, cover, and let simmer for about 40 minutes or until the rice is fully cooked and the lamb is tender.
  11. Season with salt and pepper, adjusting according to preference.
  12. Fluff the pilaf with a fork before serving.

Tips

  1. For an extra layer of flavor, consider using bone broth instead of regular broth.
  2. Toasting the rice before adding the liquid ensures an even cooking process and intensifies the rice’s nutty flavor.
  3. For a touch of zest, squeeze a dash of fresh lemon or lime over the pilaf just before serving.
  4. If brown rice isn’t available, quinoa or bulgur can be excellent alternatives.

Serving Suggestions

Lamb and cauliflower brown rice pilaf is best enjoyed hot. It pairs wonderfully with a fresh side salad or some roasted vegetables. Drizzle with some tzatziki or yogurt sauce for an additional layer of flavor. Sprinkling with fresh herbs like parsley or cilantro can also enhance its appearance and taste.


Lamb and cauliflower brown rice pilaf is not just a dish; it’s a celebration of flavors and textures. Each bite offers something exciting. It’s a testament to how traditional dishes can be revamped with a modern twist. This dish perfectly encapsulates AH7’s philosophy of health, taste, and innovation. Enjoy this culinary journey and remember to always prioritize both flavor and fitness.

LAMB AND CAULIFLOWER BROWN RICE PILAF

Lamb and cauliflower brown rice pilaf is a flavorful and nutritious dish that offers a delectable blend of tender lamb chunks, crunchy cauliflower florets, and wholesome brown rice. This hearty meal not only provides a rich source of essential nutrients but also brings a unique spin to traditional pilaf dishes.
5 from 1 vote
Print Share Tweet Pin
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

Nutritions

Nutrition Facts
LAMB AND CAULIFLOWER BROWN RICE PILAF
Amount per Serving
Calories
550
% Daily Value*
Fat
 
22
g
34
%
Sodium
 
700
mg
30
%
Carbohydrates
 
50
g
17
%
Fiber
 
8
g
33
%
Sugar
 
4
g
4
%
Protein
 
35
g
70
%
* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

  • 1 cup brown rice 250g
  • 300 g lamb diced into small chunks
  • 1 medium-sized cauliflower separated into florets
  • 1 large onion finely chopped
  • 3 cloves garlic minced
  • 3 cups chicken or vegetable broth 750ml
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • Salt and pepper to taste
  • Fresh parsley or cilantro for garnish

Instructions

  • Begin by heating the olive oil in a deep pan or pot.
  • Add the diced lamb and cook until browned on all sides.
  • Remove the lamb and set aside.
  • In the same pan, sauté the chopped onion until translucent.
  • Stir in the minced garlic and cook for an additional minute.
  • Add the cumin and coriander, stirring well to combine.
  • Pour in the brown rice and toast for 2-3 minutes, ensuring each grain gets coated with the aromatic spices.
  • Reintroduce the lamb to the pot along with the cauliflower florets.
  • Pour in the broth and bring the mixture to a boil.
  • Reduce the heat, cover, and let simmer for about 40 minutes or until the rice is fully cooked and the lamb is tender.
  • Season with salt and pepper, adjusting according to preference.
  • Fluff the pilaf with a fork before serving.

Notes

TIPS
  1. For an extra layer of flavor, consider using bone broth instead of regular broth.
  2. Toasting the rice before adding the liquid ensures an even cooking process and intensifies the rice’s nutty flavor.
  3. For a touch of zest, squeeze a dash of fresh lemon or lime over the pilaf just before serving.
  4. If brown rice isn’t available, quinoa or bulgur can be excellent alternatives.
SERVING SUGGESTIONS
Lamb and cauliflower brown rice pilaf is best enjoyed hot. It pairs wonderfully with a fresh side salad or some roasted vegetables. Drizzle with some tzatziki or yogurt sauce for an additional layer of flavor. Sprinkling with fresh herbs like parsley or cilantro can also enhance its appearance and taste.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating