Lamb and cauliflower brown rice pilaf

Author: Megan Cameron-Lee

Photographer: Mark O'Meara

Full of aromatic spices, this dairy-free, high in protein recipe is a great mid-week dinner option.

Serves: 4

Time to make: 30 mins

Ingredients

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Spray a large non-stick frying pan with oil and set over medium heat. Gently fry onion for 4–5 minutes, or until softened. Increase heat to high. Add garlic, garam masala and mince. Cook for 5 minutes or until lamb is browned.
Reduce heat to medium. Add rice, carrot and stock to pan. Gently simmer for 15–20 minutes, or until stock has been absorbed and carrot and rice are tender. Add cauliflower in final 5 minutes of cooking.
Divide pilaf between serving plates. Garnish with almonds and coriander and serve with beans.

Don’t have garam masala on hand? You can replace it with 1 tablespoon curry powder.

Make it gluten free: Check ground spice and stock are gluten free.

Calories 475 cal

Kilojoules 1990 kJ

Protein 33 g

Total fat 16 g

Saturated fat 4 g

Carbohydrates 50 g

Sugar 7 g

Dietary fibre 7 g

Sodium 510 mg

Calcium 100 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.