Golden Cauliflower Pilaf with Mushrooms and Herbs
Golden Cauliflower Pilaf with Mushrooms and Herbs brings warm turmeric notes and gentle curry spices to tender riced cauliflower. Shallots, mushrooms, and a splash of white wine add depth, while fresh parsley brightens each bite. Serve it as a lighter side for weeknight dinners or as a flavorful base for roasted chicken or fish.
- Prep10 hrs
- Cook15 hrs
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Golden Cauliflower Pilaf with Mushrooms and Herbs, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 61 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 40
- Heart Health
- 78
- Metabolic
- 30
- Digestive
- 20
- Inflammatory
- 20
- Performance
- 46
- General Wellness
- 1
Melt the butter in a skillet over medium heat. When it starts to sizzle, add the diced shallots and cook for about 2 minutes. Add the chopped mushrooms and cook, stirring occasionally, for about 3 minutes.
- 2
Add the carrots, then sprinkle in the turmeric, curry powder, and paprika. Stir in the minced garlic and cook until fragrant, about 30 seconds.
- 3
Add the white wine and chicken flavor bouillon base. Stir until the chicken base is dissolved into the liquid. Cook, stirring occasionally, for about 3 minutes. See Cook's Note.
- 4
Add the frozen riced cauliflower and use a fork to break up any clumps. Cook, stirring occasionally, until the liquid has evaporated and the cauliflower is tender, 5 to 8 minutes.
- 5
Season with salt and pepper to taste. Stir in the fresh minced parsley and transfer to a serving dish. Garnish with additional parsley, if desired.
- Calories 138.45 kcal Moderate 7%
- Protein 1.6 g Low Source 3%
- Carbohydrate 18.69 g 7%
- Total Fat 4.5 g Moderate 6%
- Saturated Fat 2.7 g Moderate 14%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 11.69 mg Low Source 4%
- Sodium 202.93 mg Moderate 9%
- Dietary Fiber 4.05 g Moderate 14%
- Total Sugars 0.59 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 58.48 mg Low Source 5%
- Iron 1.58 mg Low Source 9%
- Potassium 265.97 mg Low Source 6%
- Vitamin A 63.76 mcg Low Source 7%
- Vitamin C 13.72 mg Moderate 15%
- Vitamin D 0.05 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Milk 🥛
- Garlic 🧄
- Onions 🧅
- Alcohol 🚫🍷
About This Recipe
Golden Cauliflower Pilaf with Mushrooms and Herbs is made with 13 ingredients and serves 6. It takes about 25 hrs and is rated easy. Key ingredients include Butter, Chicken Base, Curry Powder, and Fresh Parsley. Each serving provides about 138.45 kcal.
Recipe Questions
- What is Golden Cauliflower Pilaf with Mushrooms and Herbs made of?
- The main ingredients are Butter, Chicken Base, Curry Powder, Fresh Parsley, Garlic. The full list of 13 is above.
- How long does it take to make Golden Cauliflower Pilaf with Mushrooms and Herbs?
- About 25 hrs in total: 10 hrs to prepare and 15 hrs to cook.
- How many calories are in one serving?
- One serving provides about 138.45 kcal. The full nutrition breakdown is above.
- Is Golden Cauliflower Pilaf with Mushrooms and Herbs easy to make?
- This recipe is rated easy, with 13 ingredients and 5 steps.
- Is Golden Cauliflower Pilaf with Mushrooms and Herbs healthy?
- Golden Cauliflower Pilaf with Mushrooms and Herbs has an easyChef Pro health score of 50/100. Per serving, it provides 138.45 calories and 1.6 g of protein, or 3% of the Daily Value. Worth noting per serving: sodium at 202.93 mg (9% of the Daily Value) and saturated fat at 2.7 g (14% of the Daily Value). It contains Milk, Garlic, Onions and Alcohol, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required