Chef: Jessica Meyers Altman; Garden Fresh Foodie
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
- 2 c red onions-about 1 large (could use regular onions, too)
- 3 c mushrooms, sliced (omit if you are not a fan, of course)
- 7 c of shredded cauliflower (this is about half of a head of cauliflower-use the left overs to roast up for salads)
- 2 T garlic (about 3 cloves) minced
- Several T of water/vegetable broth
- ¾ t-1t salt
- 1 lg or sm bay leaves, remove before eating
- Fresh pepper to taste
2nd step ingredients to Pilaf Base (above)
- Cauliflower Rice Base
- 1 c diced bell pepper, we used red and yellow
- ¾ t dried dill weed
- 2 c of defrosted peas, or fresh snap peas
- 2 lemons, juiced, about 4T
- 4 c of chopped greens (it can be any kind, I used Swiss chard, but have used kale, spinach and collards)
- 2 c blanched broccoli, chopped (to blanch, boil water, and drop florets into water for 1 minute, until bright green.
- ½ c fresh parsley
- 2 T fresh dill (or more to taste)
- Additional salt/pepper as desired
- Serving: freshly chopped scallions, nuts for serving (this would make the recipe Plant Strong): pistachios, slivered almonds, or pumpkin seeds.
- Shred the cauliflower in a food processor by placing florets in and hitting pulse until finely shredded (but not mush)
- Heat a large pan, like a wok. Add onions along with a little broth/water to help saute (not too much, as you want the onions to caramelize slightly, about 2 T.
- Saute onions until translucent, then add mushrooms, and garlic
- Add in cauliflower and a bay leaf
- Saute until cauliflower softens, adding in broth/water as needed to prevent sticking, but just enough to soften the rice without getting too watery
- Add salt/pepper to taste
- Add Spring Rice Ingredients (remaining ingredients) quickly to prevent overcooking
- After making the cauliflower rice pilaf, add in peppers and dried dill, and saute until slightly softened, about 2-3 minutes
- Add greens and lemon juice, with a few T of water (if needed) to allow greens to wilt.
- When finished, add broccoli, parsley, peas, and fresh dill. Season with salt/pepper, if needed.
- Serve topped with scallions, (this next addition would make the recipe PLANT STRONG) and/or slivered almonds, pistachios (what I used), toasted pine nuts, or pumpkin seeds & enjoy!
- If desired, add in some chickpeas for additional protein.
- Great on top of a salad, sweet potato
- or as a side dish.
- For a different take on this base, try my Indian Cauliflower Rice Bowl.
Jessica Meyers Altman
Associate Professor of Whole Food Nutrition & Living
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it's the only thing that ever has." Margaret Mead
Garden Fresh Foodie blog: www.gardenfreshfoodie.com