Easy wild rice pilaf recipe turned low carb with a blend of wild rice and cauliflower rice. Add grapes and herbs for an sophiticated blend.
Is cauliflower rice so totally over? I hope not. We eat it in many different forms a few times per week. But this Wild Cauliflower Rice Pilaf with Grapes is by far my favorite. It is still lower in carbs but the small amount of actual wild rice (which is a native grass to the Great Lakes, BTW) gives it an earthy chewiness that takes it to a whole other level.
But I have some VERY strong opinions about cauliflower rice, pilaf or otherwise.
Cauliflower Rice Confessions
- I riced the cauliflower once on my own. Uhg the mess! Never again. Buy the giant frozen multi pack from Costco for bigger pieces, Trader Joe’s frozen cauliflower rice is smaller. Both organic. Doesn’t end up on my floor. Happy life.
- I get bored easily. I can’t eat it plain. I just can’t. Cauliflower rice just doesn’t absorb sauce the way regular rice can. We all deserve flavor.
- It needs something with texture or crunch, or color!
- I still miss regular rice. There I said it. Are the cauliflower police on their way?
- Sometimes I don’t see the point of ricing cauliflower when you can just eat these awesome Charred Cauli-Steaks. Ok the Cauliflower police are really upset now.
Why we love this recipe? It combines a small amount of actual wild rice.
The grapes give a special feel with minimal effort. A juicy burst and extra color on the plate. It is just all around my favorite cauliflower recipe!
How to Make Cauliflower Rice Pilaf
Use any type of wild rice. Just the dark grains. I find the bags at my local grocery are huge, way too much for two people. Buy from the bulk section. Even though we make this rice pilaf all the time, you need such a small amount that a cup or two from the bulk area lasts quite a while.
A small amount of wild rice should not be skipped. Otherwise, it isn’t wild rice pilaf. It is just grapes with cauliflower and that doesn’t sound nearly as good. Right?
We are going to cook the wild rice and cauliflower rice separately and combine at the end.
Did I mention no one should ever rice cauliflower on their own? Use your favorite fresh or frozen riced cauliflower.
While the wild rice is cooking we sauté diced onion. Add the cauliflower rice and heat until just cooked through. Add the wild rice and grapes. You want the grapes to be just cooked though. Toss in the fresh parsley. Done! Simple and yet beautiful and tasty.
Have leftovers? I like to heat just slightly (barely more than room temperature) and add to a spinach salad with grilled chicken. Yum!
Now time to tell the truth…. Do you rice your own cauliflower? Or are you on team Peel, buy frozen or fresh riced cauli? Let us know in the comments!
Wild Cauliflower Rice Pilaf with Grapes
Ingredients
- 1/3 c wild rice
- 1 c stock (vegetable or chicken)
- pinch kosher salt
- 1 tbsp ghee or coconut oil
- 1/2 lg onion, diced
- 3 c cauliflower, riced
- 1/2 c fresh parsley, chopped
- 2 c red grapes (seedless), halved
Instructions
- Rinse the wild rice. Bring stock and salt to a boil, stir in wild rice and cover. Turn heat to low and cook 45 minutes or until done. Drain any excess liquid.
- While the rice is cooking, prep your other vegetables. Melt ghee in large saute pan over medium heat. Add onion, cook 5-7 minutes until soft.
- Add cauliflower rice, cook until just tender. Add wild rice and grapes, heat until the grapes are warmed.
- Stir in parsley and salt & pepper to taste.
Notes
- AIP Compliant (no pepper).
- If you rice your own cauliflower you can also grate the onion.
My name is Jen. I believe that food (and life) should be fun. Join me as I create healthy recipes that focus on healing your body through food. Who says healthy has to be boring? 
Tania says
This sounds amazing! Great idea to incorporate wild rice, cauliflower rice, and grapes! 😉 I’ll have to try this!
Jen says
If you try it be sure to let us know how it turned out!