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Herbed Summer “Cauliflower Rice” Pilaf

Jul 3, 2022

Herbed Summer “Cauliflower Rice” Pilaf

Here is How To Make This Wonderful Summer Picnic Food!

There is so much to think about as summer picnics are arriving. Add this Herbed Summer “Cauliflower Rice” Pilaf to your recipe rotations for a summer meal or 4th of July plant-based celebration. It can be made in advance and offers a great jumping off point the use the many summer herbs that are in full bloom right now.

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Food Can Be a Powerful Tool for Creating Health

The food we eat has a major impact on our health, but the way we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. If you are hoping to reduce simple carbohydrates in your diet, rice can be tough to remove.

Cauliflower rice is a great option. We tend to buy ours at Trader Joes or in the freezer section at other supermarkets. It works great and has a wonderful texture and picks up flavor really nicely.

Three Easy Steps To Make This Fresh Pilar

Step 1: Saute the vegetables you want to add

I used zucchini, shallots and celery with dried spices.

Step 2: Add your Cauliflower Rice and Greens

If you don’t have cauliflower rice, you can simply chop it up finely.

Step 3: Add it all together and enjoy!

The final step is adding in the sauce and other ingredients. You’ll want to mix everything together, and then either serve it or let it chill so that the flavors have time to meld together. If you’re serving it immediately, don’t forget to add salt and pepper to your taste before you dig in!

What to serve with the pilaf?

Any dish you might have served rice with before. We had this with miso eggplant spears, potato subzi and watercress salad.

Experimenting in the Kitchen

When youโ€™re in the mood for a rice pilaf with lower simple carb option, this is the way to go. This is full of flavor and nutrients.

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Video Tutorial

Hop on the video below to explore an abbreviated version of how I make this recipe.

Recipe: Herbed Summer “Cauliflower Rice” Pilaf

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Herbed Summer Cauliflower Rice Pilaf

Herbed Summer Cauliflower Rice Pilaf


  • Total Time: 21 minutes
  • Yield: 4 1x

Description

Delicious "Rice" Dish Lower in Simple Carbs


Ingredients

Scale
  • 2 cups Cauliflower (Dice yourself or sold as "rice")
  • 1/2 cup basmati rice (optional – can add more or not add at all.)
  • 1 cup finely diced zucchini
  • 1 small shallot (optional)
  • 1/2 cup finely chopped celery
  • 1 cup minced swiss chard
  • 2 tsp dried herbs (poultry seasoning)
  • 1 tsp cumin
  • 1 tsp salt
  • 1/2 tsp pepper
  • olive oil to taste
  • 1/2 cup chopped heirloom tomatoes
  • 1/2 cup fresh herbs (parsley, cilantro or dill could work)
  • 1/4 cup diced olives (optional)
  • 1/4 cup fresh lemon juice


Instructions

  1. Sautรฉ shallot in a little bit of olive oil until translucent (several minutes).
  2. Add cumin, salt, and pepper and sautรฉ for another minute. (You can add other spices here like poultry seasoning or herbs de Provence.
  3. Add celery, cauliflower, and zucchini and cook for several minutes on medium-high heat.
  4. After 5-7 minutes (veggies are soft), add Swiss chard and take off the heat.
  5. Cool for several minutes if eating later, and add fresh herbs, lemon juice, olive oil to taste, olives, and tomatoes after about 30 minutes. This salad is terrific at room temperature. Letting it cool allows for the herbs to not be cooked by the warm food if eaten later. When this is the case, they lose their taste. If eating right away, add the fresh herbs and serve it right away.
  • Prep Time: 7 minutes
  • Cook Time: 14 minutes
  • Category: dinner
  • Cuisine: American

Here are some substitutions for the Rainbow Vegan Lasagna that cater to various dietary needs and preferences:

  1. Nut-Free Vegan Ricotta:
    • Replace cashews with sunflower seeds or boiled and mashed potatoes for a nut-free ricotta alternative. This substitution maintains the creamy texture while catering to those with nut allergies.
  2. Low-Carb Option:
    • For a lower carbohydrate version, substitute butternut squash and ube yam with slices of eggplant or extra zucchini. These alternatives provide a similar texture and richness without the higher carb content.
  3. Soy-Based Ricotta:
    • If you prefer soy products, blend silken tofu with lemon juice, nutritional yeast, and your choice of herbs to create a soy-based vegan ricotta. This option is high in protein and provides a different nutritional profile.
  4. Gluten-Free Noodles:
    • If you want a more traditional lasagna feel while keeping it gluten-free, use gluten-free lasagna noodles in place of some vegetable layers. This can add a familiar pasta texture to the dish.
  5. Tomato-Free Option:
    • For those who avoid tomatoes, you can substitute the sun-dried tomatoes in the ricotta with roasted red peppers or caramelized onions to achieve a sweet and savory flavor profile.
  6. Different Greens:
    • Instead of kale, you can use spinach or Swiss chard. These greens offer similar nutritional benefits and will add a slightly different flavor to the lasagna.
  7. Additional Protein:
    • For extra protein, consider adding layers of crumbled tempeh or cooked lentils between the vegetable layers. This boosts the protein content and adds a hearty texture to the lasagna.

These substitutions allow you to tailor the Rainbow Vegan Lasagna to your dietary needs and preferences, ensuring that everyone can enjoy this delicious and nutritious dish.

Work with me!

Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.

She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.

Let’s create a better world together through mindful living. Learn more here.

Earn CME

This experience is powered by CMEfy โ€“ an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info

The CE experience for thisย Blog Post / Articleย is powered by CMEfy – click here to reflect and earn credits:ย https://earnc.me/klZF4Q

Support the Site

Enjoying the site even more because there are no flashing ads? If you would like to support the development of this content which takes time and have an upcoming order from amazon, take a look at my kitchen favorites that I use daily. I will receive a small commission and there is no cost to you #ad.

Hop Over to IG to See How to Make this Wonderful Salad

I have been enjoying making videos of the meals that I love and have been sharing them on IG. If you are on IG, check out the live preview here. Tag me if you make this dish. I would love to see your version!

Review other recent PLANT-BASED posts here!

Dr. Siri Chand 

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May your life be nourished and vital! 

*Please note as an amazon affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.

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Plant focused recipes that are oriented to bring you to a deeper relationship to spices and flavor. Recipes I make every week. 

Get your spice cabinet together in this new found joy of cooking where you may need a few new spices and herbs for your meals. 

Recipes that we are always asked for. Like walking or brushing our teeth, these recipes nourish us everyday.