Cauliflower Rice Pilaf with Herbs

This Cauliflower Rice Pilaf is a simple, nourishing side dish built for the GAPS Diet and anyone looking to skip grains without sacrificing comfort-food appeal. Cauliflower is pulsed into small, rice-like granules, then gently sautéed in nutrient-dense ghee along with finely diced carrots and celery until everything turns tender and lightly golden. A generous handful of fresh parsley stirred in at the end brightens the whole dish and adds a welcome dose of chlorophyll and vitamins. Because the vegetables are cooked down until soft and the cauliflower is broken into fine, easy-to-digest pieces, this pilaf is gentle on sensitive digestive systems while still delivering fiber, vitamin C, and a satisfying texture that mimics traditional rice pilaf. It comes together in under 30 minutes using just one pan, making it an easy everyday side. Serve it alongside roasted chicken, pan-seared fish, braised short ribs, or a simple bowl of bone broth soup. It also makes a great base for leftover shredded meat the next day, warmed through with a little extra ghee.</long_description> <parameter name="meta_description">Grain-free Cauliflower Rice Pilaf with carrots, celery & parsley, sautéed in ghee. Easy, GAPS-friendly side ready in under 30 minutes.

Ingredients

• 1 headcauliflower, about 1.5 lbs, cut into florets
• 3 tbspGhee
• 1 cupcarrot, finely diced
• 0.75 cupcelery, finely diced
• 0.5 cupyellow onion, finely diced (optional, Full GAPS only)
• 2 clovesgarlic, minced
• 0.33 cupfresh parsley, finely chopped
• 0.75 tspsea salt
• 0.25 tspblack pepper, freshly ground
• 2 tbspbone broth, optional, for added moisture and nutrients

Method

1. Cut the cauliflower into florets and pulse in a food processor in batches until it resembles fine rice grains. Be careful not to over-process into mush.
2. Transfer the riced cauliflower to a mixing bowl and set aside.
3. Finely dice the carrot and celery, and mince the garlic and parsley.
4. Melt the ghee in a large skillet over medium heat.
5. Add the diced carrot, celery, and onion (if using) to the skillet. Sauté, stirring occasionally, until the vegetables begin to soften. 5:00
6. Stir in the minced garlic and cook until fragrant, about 30 seconds. 0:30
7. Add the riced cauliflower to the skillet along with the bone broth, if using. Season with sea salt and black pepper.
8. Sauté, stirring frequently, until the cauliflower is tender but still has a bit of texture, about 6 to 8 minutes. 7:00
9. Remove from heat and fold in the fresh parsley. Taste and adjust seasoning with more salt and pepper as needed before serving warm.