Herbed Summer “Cauliflower Rice” Pilaf

Jul 3

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 you’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


Delicious "Rice" Dish Lower in Simple Carbs


  • 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


  1. Sauté shallot in a little bit of olive oil until translucent (several minutes).
  2. Add cumin, salt, and pepper and sauté 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

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Dr. Siri Chand 


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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