Cauliflower Pulao | How to Make Cauliflower Pulao Pilaf

Cauliflower Pulao: quick and delicious cauliflower pulao recipe using cauliflower, peas and Indian herbs. Also known as Gobi Pulao or Gobi Matar Pulao.

Cauliflower Pulao: Indian Cauliflower Peas Pulao Recipe (Gobi Matar): #cauliflowerpulao #cauliflower #indianfood #pulao #cauliflowerrice #vegancauliflower

This Cauliflower Pulao is a perfect way to start your week as it’s not only super easy to make but also equally delicious and great for weeknight meals.

This is one recipe which is being passed from generations in our family and has been a favorite among all age groups.

What are the Ingredients for the Cauliflower Pulao

The ingredients are pretty simple and easily found in most homes. We need:

  • Rice (use any variety)
  • Cauliflower
  • Peas 
  • Indian Spices: Turmeric, Cumin, and Chili Powder
  • Water
  • Almonds for Decoration on top

cauliflower peas pulao recipe

As you can see in the picture below, all the ingredient for the cauliflower pulao/pilaf is shown

It’s also healthy and light and can be served in most diets. I’m using ‘Turmeric’ to make the color pop and also helps in building immunity.

Also, I’m adding a little crunch to the recipe by adding chopped Almonds just before serving.

how to make cauliflower pulao recipe

How to Make the Cauliflower Pulao/Pilaf ( Cauliflower Peas Pulao)

I’m using an Indian pressure cooker to make the pulao, but it can be made using a stovetop-pot / pan or even instant pot.

Just follow the steps in the recipe card below for the cooking method.

cauliflower peas pulao

Once the pulao is ready, you just let it cool for 5 minutes, as this makes the rice less mushy.

Which makes it easier to serve or transfer to a big platter (without breaking the rice or the cauliflower).

cauliflower pulao recipe

Pro Tip:

Donot cut the cauliflower into tiny pieces as that makes them mushy in pulao or even instant pot.

For perfect looking florets, chop them in a medium-large size and remember to use the exact quantity of water listed in the recipe.

cauliflower pulao recipe

How to Serve the Pulao/Pilaf 

I usually like serving it with any of the following or if I’m feeling too elegant (all of it) 😉



You can store the pulao easily in an air-tight box for 2-3 days.

It makes a great office or even school lunch.

cauliflower pulao pilaf

So go ahead and make this recipe this week and please do share your pictures or messages below on the post or tag me on the mentioned social media account.


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Cauliflower Pulao: Indian Cauliflower Peas Pulao Recipe (Gobi Matar)


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Instant Pot Gobi Masala (Vegan Indian Cauliflower)

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Yield: 4 People

Cauliflower Pulao | How to Make Cauliflower Pulao Pilaf

cauliflower pulao

Cauliflower Pulao | How to Make Cauliflower Pulao Pilaf: quick and delicious cauliflower pulao recipe using cauliflower, peas and Indian herbs. Also known as Cauliflower Peas Pulao/pilaf or Gobi Matar Pulao

Prep Time 7 minutes
Cook Time 15 minutes
Total Time 22 minutes


  • 2.5 Cups Rice
  • 2 Cups Cauliflower Florets - chopped into bite-size pieces
  • 1 Large Onion - chopped
  • 1 Cup Frozen Peas - optional
  • 4 Tbsp Olive Oil *
  • 4.5 Cups Water


  • 1 Tsp Turmeric Powder
  • 1 Bay Leaf
  • 1 Tsp Cumin Seeds
  • 5 Cloves
  • 1 Tsp chili powder - optional
  • 1.5 Tsp Salt - use as per taste
  • Decoration: (optional)
  • 4 Tbsp Chopped Fresh Cilantro
  • 3 Tbsp Slivered Almonds - optional


Heat 4tbsp oil in a pressure cooker.

Add Bay Leaf, onions and peas.

Saute for 2 minutes or till slightly pink.

Now add the spices, cauliflower florets, rice and saute for another minute.

Turn the heat to medium-low and let this simmer for another 2 minutes.

Finally saute everything together and add water.

Stir everything to mix evenly and close the pressure cooker lid.

Let this cook on high till 4 whistles and then turn off the heat.

Let the pressure cooker cool for 3-4 minutes.

Carefully open the pressure cooker lid (as it may still have some steam).

Fluff the rice using a fork and transfer to a serving dish.

Add chopped cilantro and almonds on top and serve hot.

Serve along with your favorite side (mentioned in the post).


Olive Oil: you can use any light vegetable oil

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 248Total Fat: 17gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 0mgSodium: 500mgCarbohydrates: 43gFiber: 6gSugar: 5gProtein: 8g

13 Replies to "Cauliflower Pulao | How to Make Cauliflower Pulao Pilaf"

  • Valentina March 29, 2019 (3:00 am)

    What a beautiful dish! I just wanted to say hi — I listened to Elaine’s podcast with you today and really enjoyed it, so I came to check out your site. I’ve been here before, but it was fun to look at it after having listened to your interview. Your photos are stunning and everything looks delicious! 🙂

    • Molly Kumar March 31, 2019 (8:51 am)

      Hello Valentina and thank you so much for listening to my podcast 🙂 I’m so glad you liked it – Hugs, Molly

  • Kankana Saxena March 26, 2019 (11:25 pm)

    Cauliflower Pulao is my go to for days when I want home made food but not in the mood to stand in the kitchen for long time 🙂 It’s quite the fav at home!

    • Molly Kumar March 27, 2019 (9:11 pm)

      Hi Kankana, so true and isn’t it amazing how food really connects with all of us 🙂 Thanks, Molly

  • Cheryl March 26, 2019 (9:30 pm)

    One of the Easiest Indian rice we made. My family loved it.

    • Molly Kumar March 27, 2019 (4:42 am)

      Thats awesome, thanks Cheryl and so glad you’ll liked the recipe.

  • Kelly March 26, 2019 (1:51 pm)

    What a great way to change up transform cauliflower! This is anything but boring!

  • Jersey Girl Cooks March 25, 2019 (5:05 pm)

    What a delicious interesting recipe! I love Indian flavors.

  • alyssa March 25, 2019 (3:19 pm)

    This sounds amazing – so much flavor!! I can’t wait to make it!

  • Christina March 25, 2019 (2:51 pm)

    What a great recipe! This will be on my meal plan again and again!

  • Corinne March 25, 2019 (11:29 am)

    I love the color the seasonings give the rice and this dish is so simple but bursting with flavor. Thanks for sharing!

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