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cauliflower pulao served in a bowl with raita on the side
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4.63 from 8 votes

Cauliflower Pulao/Pilaf (Instant Pot & Stovetop)

Cauliflower Pulao (Gobi Pulao) recipe is an easy and flavorful pulao/pilaf prepared using cauliflower, green peas and spices in the Instant Pot Pressure cooker.
Course Main Course
Cuisine Indian
Keyword cauliflower pilaf, cauliflower pulao, instant pot, under 30 minutes, vegan
Diet Gluten-Free, Vegan, Vegetarian
Method Instant Pot/Pressure Cooker, Stovetop
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 2
Calories 254kcal
Author Bhavana Patil


Measuring cup used 1 cup = 250 ml

    For Cauliflower Marination:

    Other Ingredients:


    Instant Pot Method:

    • Take cauliflower florets, turmeric powder, red chili powder, garam masala powder, and salt in a large mixing bowl.
      Mix well and marinate for at least 15 to 20 minutes. This step is optional. If you don't have time you can directly add to the pot.
      step to marinate cauliflower with spices in a mixing bowl collage
    • Press SAUTE mode on Instant Pot. Add oil and once it's hot add all the whole spices. Saute for 30 seconds till aromatic.
    • Add sliced onions, ginger garlic paste, and saute for 2-3 minutes until they turn soft and light brown in color – stir regularly.
      step to saute onions collage
    • Next add chopped tomatoes, dry spices like red chili powder, turmeric powder, garam masala powder, and cook for another 2 minutes till tomatoes turn soft and mushy.
      step to cook tomatoes with spices collage
    • Then add the marinated cauliflower, green peas, salt, and water. Make sure to Deglaze the bottom of the pot to remove any stuck bits and avoid BURN Alert.
    • Next add rinsed Basmati Rice, salt and mix everything well.
      step to add cauliflower peas and rice collage
    • Close the Instant Pot with pressure valve to Sealing. Cook on High Pressure for 4 minutes.
    • Wait for Natural Pressure Release (NPR). If you don't have time then do a Quick Release (QR). Remove lid away from you, Squeeze some lime juice and sprinkle coriander leaves.
      cauliflower rice dish in the instant pot insert
    • Cauliflower Pulao (Gobi Pulao) is ready. Serve with raita or plain yogurt.
      cauliflower pulao served in a bowl with raita on the side

    Stovetop Pressure Cooker Method:

    • Follow the same steps and close the lid place a whistle and cook for 1 whistle on medium flame.



    Tips & Variations:

    1. You can use any kind of rice. But I prefer Basmati Rice for pulao.
    2. Marinating cauliflower is optional, it is mostly done to flavor up the cauliflower.
    3. Because cauliflower tends to cook very quickly, use larger florets in this recipe.
    4. Soaking basmati rice is optional. In this recipe, I dint soak the rice, But if you have time you can soak for 15-20 minutes and reduce water by ¼ cup.
    5. Increase or decrease spices accordingly to your preference.
    6. In the end, You can also add bread croutons and fried cashews, it adds a nice taste and texture to the pulao.
    I have prepared this dish in my electric pressure cooker, Instant Pot DUO60 6 QT
    Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.


    Calories: 254kcal | Carbohydrates: 45g | Protein: 5g | Fat: 17g | Saturated Fat: 2g | Cholesterol: 0mg | Sodium: 500mg | Fiber: 6g | Sugar: 4g