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    Home » Recipes » Gluten-Free Vegetable Side Dishes

    Published: Jan 22, 2018 · Modified: Feb 4, 2021 by Jen Wooster

    Cauliflower Wild Rice Pilaf with Grapes

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    cauliflower rice recipe for pinterest

    Easy cauliflower rice pilaf recipe turned low carb with a blend of wild rice and cauliflower rice. We added grapes and herbs for a sophisticated blend that is easy to make.

    cauliflower rice recipe

    Please read the entire post for tips and tricks to ensure a perfect recipe every time. And don't forget to tag @peelwithzeal on Instagram so we can admire your creation!

    This post may include affiliate links. Please read my disclosure policy.

    Is cauliflower rice so totally over?  I hope not. We eat it in many different forms a few times per week. But this 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. We now buy the giant frozen multi-pack from Costco for bigger pieces, Trader Joe’s frozen cauliflower rice is smaller. Both organic. It 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.
    wild rice in measureing cup

    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!

    Cauliflower Rice Pilaf Ingredients and Substitutions

    • Cauliflower- Did I mention no one should ever rice cauliflower on their own?  Use your favorite fresh or frozen riced cauliflower.
    • Wild Rice- Use any type of wild rice.  I prefer the long grain to contrast with the small pieces of cauliflower rice. 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? But in a pinch, you could substitute slivered almonds.
    • Grapes- Fresh red grapes, get seedless for ease of use.
    • Herbs- Parsely is our herb of choice but chervil, summer savory, or fresh oregano would all be good choices.

    How to Make Cauliflower Rice Pilaf

    We are going to cook the wild rice and cauliflower rice separately and combine at the end. To start, prepare the rice according to package instructions. Wild rice typically takes longer to cook, around 45 minutes.

    While the wild rice is cooking, sauté the 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 through. Toss in the fresh parsley.  Done! Simple and yet beautiful and tasty.

    rice pilaf with grapes

    Have leftovers?  I like to heat just slightly (barely more than room temperature) and add to a spinach salad with grilled chicken.  Yum!

    We typically serve cauliflower rice alongside blackened fish, roasted salmon, or chicken kabobs.

    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!

    If you enjoyed this recipe, please leave us a rating or a comment. It helps other wonderful people connect with our food.

    cauliflower rice recipe

    Cauliflower & Wild Rice Pilaf with Grapes

    Recipe Created By: Jen Wooster
    Bright and pretty, this recipe combines low carb cauliflower rice with a wild rice to give the perfect balance between low carb and great texture.
    5 from 7 votes
    Print Recipe Pin Recipe Save RecipeSaved!
    Prep Time 5 mins
    Cook Time 45 mins
    Total Time 50 mins
    Course Side Dish
    Cuisine American, British, European, French, Healthy
    Servings 4 servings
    Calories 166 kcal

    Equipment

    • Small sauce pan
    • Large saute pan

    Ingredients
      

    • ⅓ c wild rice
    • 1 c chicken or vegetable stock
    • pinch kosher salt
    • 1 tablespoon ghee or coconut oil
    • ½ lg onion, diced
    • 3 c cauliflower, riced
    • ½ 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 per package directions, typically about 45 minutes. 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

    1. AIP Compliant (no pepper).
    2. If you rice your own cauliflower you can also grate the onion rather than chop for an even texture. 

    Nutrition

    Calories: 166kcal | Carbs: 30g | Protein: 5g | Fat: 4g | Fiber: 4g
    Keyword cauliflower rice, Cauliflower RIce Pilaf, Dairy Free, Easy Recipe, Gluten Free, Grapes, Quick Recipe, Wild Rice
    Tried this recipe?Tag us @peelwithzeal so we can see your creation!

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      Recipe Rating




    1. Laura says

      June 09, 2020 at 9:23 am

      5 stars
      I also buy riced cauliflower. It always seems like such a chore to make it for some reason. It's so easy with this recipe and makes a great side for dinner.

      Reply
    2. SHANIKA says

      June 09, 2020 at 9:10 am

      5 stars
      I love making cauliflower rice, but this version looks so flavorful! I so need to make this ASAP!

      Reply
    3. Angela says

      June 09, 2020 at 9:02 am

      5 stars
      What a great take on traditional rice pilaf! Love using the combo of wild rice and cauliflower rice. Great recipe!

      Reply
    4. Priya Shiva says

      June 09, 2020 at 8:08 am

      5 stars
      Such a simple yet delicious cauliflower pilaf! I would love to try it for lunch.

      Reply
    5. Taylor Kiser says

      June 09, 2020 at 7:52 am

      5 stars
      So fresh and delicious! This is a perfect side for summer!

      Reply
    6. Tania says

      August 24, 2018 at 8:43 am

      This sounds amazing! Great idea to incorporate wild rice, cauliflower rice, and grapes! 😉 I’ll have to try this!

      Reply
      • Jen says

        August 28, 2018 at 3:55 pm

        If you try it be sure to let us know how it turned out!

        Reply

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    Welcome Friends!

    picture of Jen

    My name is Jen and I am the recipe developer, writer, and photographer around here. Since being diagnosed with celiac disease over 10 years ago I have been slowly curating a recipe box full of gluten-free goodness. I adore vegetables, crave chocolate, and I am always up for an adventure.

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