Vegan Pineapple Cashew Cauliflower Rice

4.50 from 6 votes

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Healthy cauliflower transforms into rice and pairs with crunchy cashews and sweet pineapple in this delicious, vegan pineapple cashew cauliflower rice.

Ready in 25 minutes minutes with simple ingredients, this recipe is perfect for weeknight meals, a healthy side dish or part of your weekly food prep.

Vegan Pineapple Cashew Cauliflower Rice in a skillet with a wooden spoon.

About the Recipe

You’ll love making this dish as a side or even paired with your favorite protein to make it a hearty meal. Make a double batch for healthy meal prep! This dish is sweet, spicy, nutritious and delicious. Everything you’d want in a meal, all rolled into one. This recipe is:

  • Vegan, gluten-free, can be oil-free, can be nut-free.
  • High-fibre, low-carb, low-fat, low in calories yet filling and satisfying.
  • Easily customizable by adding your choice of protein or additional veggies.
  • Quick and easy to make in less than 30 minutes from start to finish!
  • Great for meal prep!

You can also try cauliflower rice in this Coconut Cauliflower Rice Bowl, Red Curry Cauliflower Rice and Vegan Cauliflower Fried Rice.

Ingredient Notes

This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.

  • Garlic & Onion – These add a lot of flavour so I wouldn’t recommend skipping unless you must. If you don’t have fresh garlic on hand, you can season with garlic powder. Fresh ginger also makes a nice addition here.
  • Cooking Oil – You’ll need a bit of oil to saute up the garlic and onion in a skillet. Sesame oil works here for a “fried” rice flavour and coconut oil, avocado oil and olive oil all work too. If you need the recipe to be oil-free, go ahead and swap the oil for water or broth.
  • Riced Cauliflower – We’ll go over how to prepare the rice cauliflower below. If you have frozen prepared cauliflower rice, you can use that too!
  • Pineapple – Canned or fresh work!
  • Green Peas – Canned, fresh or frozen work!
  • Cashews – You can use plain raw cashews, toast cashews or dry-roasted unsalted cashews.

Variations

  • Top with some fresh basil or mint for an even more fresh flavor.
  • Add some sweetness and acidity by tossing in a few canned drained mandarin oranges to the mix.
  • It goes great with a handful of raisins or dried cranberries.
  • Change up the nuts by using chopped walnuts, sliced almonds, or crushed peanuts. 
  • Save time in the kitchen by using a bag of frozen riced cauliflower that’s been thawed and drained.
  • For more protein, serve with this Crispy Baked Tofu.

Step-by-Step Instructions

Step 1. We’re going to start by adding the chopped onions and garlic to a skillet and cooking for a few minutes until they start to soften and become fragrant.

Chopped onions and garlic in a skillet with a wooden spoon for cashew cauliflower rice.

Step 2. Add curry powder, cumin, coriander, and red pepper flakes to the skillet. These spices add layers of flavor and a little kick. Feel free to adjust the spices to your liking. The red pepper flakes make it a little spicy so feel free to leave them out if you’re sensitive to spice.

Chopped onions, spices and garlic in a skillet with a wooden spoon for cashew cauliflower rice.

Step 3. Add the riced cauliflower and grated carrots and stir fry for about 5 minutes.

Carrot Prep: You can grate the carrots with a box or hand-held grater, use a julienne peeler, julienne them by hand or use pre-cut shredded carrots from your local grocery store. I just grate them using a grater.

Cauliflower rice, carrots, spices, onion and garlic in a pan with a wooden spoon.

Step 4. Add the raw cashews, green peas, and sweet, tangy pineapple. Cook for a couple more minutes to heat through and you’re done!

Quick Tip: Make sure pineapple is fully drained from the can before adding to the stir fry as the juices could make it too sweet and soggy. You can also use fresh pineapple in this recipe. 

Healthy vegan pineapple cauliflower rice with cashews.

How to Make the Cauliflower Rice

The easiest way to make cauliflower rice homemade with a head of cauliflower is by using a blender or food processor. Follow the steps below:

  1. Remove the stem from a head of cauliflower and chop it into even-sized pieces. 
  2. Add it to a food processor and pulse a few times until it resembles rice.
  3. It’s ready to use in the recipe. You can dump it from the food processor straight into the skillet.

NOTE: You can also use a grater but it’s a little more work and I much prefer the consistency you get from using a food processor. Plus it’s just quicker and easier. Find full details and instructions for how to make cauliflower rice here.

Rice cauliflower in a food processor.

FAQs

How do you make cauliflower rice not soggy?

The longer riced cauliflower sits in the pan, the more moisture releases. It’s best to cook cauliflower rice quickly to avoid it becoming soggy. 

Is frozen cauliflower rice healthy?

Yes! Cauliflower that is frozen has the same nutrition overall as fresh cauliflower though fresh will have a better taste and flavor and is recommended over frozen when possible. 

Is cauliflower rice high in carbs?

Riced cauliflower contains roughly 3 net carbs per cup making it a great low carb option for anyone looking to reduce carbs needing a grain substitute. To further reduce the carbs in this recipe, omit the pineapple

Vegan cashew cauliflower rice with pineapple, peas and cilantro.

Storing Instructions

  • Storing: Let cool completely, then store in a sealed container in the fridge for up to 4 days.
  • Freezing: Store cooked and cooled cauliflower stir fry in a freezer-safe bag or container or for up to 3 months before thawing and reheating. 
  • Reheating: Reheat this dish on the stovetop in a pan or in the microwave until warm to your preference.
Vegan Pineapple Cashew Cauliflower Rice in a skillet with a wooden spoon.
4.50 from 6 votes

Pineapple Cashew Cauliflower Rice

By: Deryn Macey
This easy cauliflower rice dish is sweet, spicy and full of nutrition. You only need 20 minutes to make it, it keeps well in the fridge make it great for food prep and it tastes amazing. You’ll love the cashew pineapple combo!
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Servings: 6
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Ingredients 

  • 1 tsp coconut oil or other cooking oil of choice
  • 1 onion, 325 g, approx. 2 cups diced
  • 4 cloves garlic, minced
  • 1 head of cauliflower, riced (800 g)
  • 1 tbsp curry powder
  • 1 tsp coriander
  • 1/4 tsp red pepper flakes, optional
  • 1/2 tsp cumin
  • 4 carrots, peeled and grated (300 g, approx. 2 cups grated)
  • 14 oz can pineapple chunks, drained (or 1/2 a fresh pineapple, diced)
  • 1 cup frozen green peas, 170 g
  • 2/3 cup raw cashews, 100 g
  • pinch of salt and pepper, to taste

Instructions 

  • In a large non-stick pan or wok, heat the coconut oil over medium heat. Add the onion and garlic and cook until it starts to soften, about 2-3 minutes.
  • Add the spices, stir and cook for another minute or two.
  • Stir in the cauliflower and carrot and cook for another 5-6 minutes.
  • Add the rest of the ingredients, mix well and let cook for another 4-5 minutes.
  • Season with salt and pepper, if needed. Serve right away with fresh cilantro, if desired.

Notes

Storing: Let cool then store in a sealed container in the fridge for up to 4 days or freezer for up to 3 months. Reheat stovetop in a pan or in the microwave until warmed to your preference.

Nutrition

Serving: 1/6th of recipe, Calories: 197kcal, Carbohydrates: 28g, Protein: 6.8g, Fat: 8g, Fiber: 6.6g
Like this recipe? Rate and comment below!

Originally published April 10, 2017.

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30 Comments

  1. I made the Banana oatmeal cookies…. fabulous.
    Can’t wait to try the cauliflower rice with pineapple

  2. 5 stars
    I really enjoyed this dish. ย I used frozen cauliflower rice and felt it turned out okay. ย I will try fresh cauliflower next time as well as shredded carrots from the store to save time. I love spice and this had just the right amount. ย I loved the cumin,coriander and curry combo and red pepper flakes.

  3. 5 stars
    My Presto Professional Salad Shooter really helped with the prep. Do you cover the pot at any point during the cooking process?

  4. 4 stars
    Yum! Love this recipe! We try to have one meatless day at our house and this is one of my favorites, even the kids eat it!

  5. 4 stars
    We really enjoyed this dinner! I was thinking it would be too dry, but is was not. My husband had thirds!! So good and low carb. Could be good with crispy tofu as well! Thanks for the recipe.