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.
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
Sauté shallot in a little bit of olive oil until translucent (several minutes).
Add cumin, salt, and pepper and sauté for another minute. (You can add other spices here like poultry seasoning or herbs de Provence.
Add celery, cauliflower, and zucchini and cook for several minutes on medium-high heat.
After 5-7 minutes (veggies are soft), add Swiss chard and take off the heat.
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:
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.
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.
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.
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.
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.
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.
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.
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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!
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