Mediterranean Cauliflower Rice / Pegan Diet Recipe

Mediterranean Cauliflower rice is a delicious grain-free, low- carb , Vegan + Paleo meal. This flavorful dish is gluten-free, packed with vitamins, easy to make and can be served as salad, side dish, a light lunch or dinner option. This cauliflower rice is mildly spiced, light and fluffy, has perfect amount of moisture and with the bell pepper and broccoli going in, the dish is wholesome too. It has got a nutty taste from toasted sesame seeds and aroma and flavor from lemon zest and juice and is ready under 10 minutes. I have paired this cauliflower rice with my favourite Quinoa summer salad and fresh fruits in a colorful and filling pegan platter. You may have it on its own or pair with some stir fried veggie.

Various fad diets are gaining popularity these days like the Keto diet, Vegan, Paleo, etc to name a few. Majority of these diets focus on losing weight, some are meant for those who intend to lower cholesterol, few for gaining weight and some others for following a particular lifestyle. These diets focus on particular food and involve elimination of certain food groups.
Vegan diet as many of us are aware is completely plant-based ( vegetables, fruits, grains, nuts,and food made from plants), Vegans do not eat foods that come from animals, including dairy products, eggs and honey.
Paleo diet on the other hand is basically a high-protein, high-fiber eating plan where you can eat lot of fresh lean meats, fruits, vegetables and healthy fats but you can't eat any processed foods, dairy, wheat, grains and legumes on this diet. In Paleo diet, you eat like a caveman, or our hunter-gatherer ancestors, before farming came into existence.
Today we will discuss about Pegan Diet, a new eating trend, which we get on combining Paleo and Vegan diet. The pegan diet is relatively new, founded by Dr Mark Hyman in 2015. The diet is currently most popular in the US, including supporters like Bill Clinton, and is slowly spreading to Australian shores. Peganisgm is based on the 75/25 rule. Fruits and vegetables make up the bulk of the diet and the remaining 25 per cent is a combination of protein and heart-healthy mono-saturated fats. Dairy, gluten, legumes and anything processed or packaged is off the list. Non starchy colorful vegetables are allowed. When choosing protein, a combination of animal and plant-based sources are suggested.The basic idea behind the 'pegan diet' is to throw processed foods out of one's daily meals. so the diet has to be one that excludes sugar and starch and includes plant foods as well as animal foods. I have gathered this information from various sites on the Internet.

Now you all must be thinking, why I am talking about all these diets. Actually the theme for th#184th #FoodieMondayBlogHop is #PeganDiet. Frankly speaking when Veena di suggested this theme, i had not heard of this term 'pegan' before and i literally googled its meaning. Majority of our team mates voted for this diet with a hope to know more about this new type of eating trend. Then went a series of research and reading from various sources, and discussions by our group mates as to what is allowed and what not in this diet, before i could finalize this dish for the theme. Veena di blogs at Veenasvegnation. Check out her space for some wonderful bakes and vegetarian dishes from around the globe. All her recipes are tried and tasted and easily doable.

                                                 
                         
This Cauliflower rice is a no grain, low-carb meal. Lemon zest and lemon juice along with parsley lend the Mediterranean flavors to the dish. I have used a food processor with grating attachment to make the rice. You may use a box grater instead if you do not have a food processor. Toasted Sesame seeds not only give a nutty taste but also make the dish rich in proteins which is requirement for a Pegan diet. The key to a perfectly cooked cauliflower rice is that the flame has to be high so that the moisture dries up without making the veggies mushy. All the veggies used in this rice, cauliflower, broccoli, bell peppers are non starchy veggies which is also another important criteria for a pegan diet. You may scramble an egg or two while stir frying this cauliflower rice for the extra protein or serve the rice with boiled egg . I have served the rice with a colorful quinoa salad which made up for the protein in my platter along with the sesame seeds in the dish. Fresh kiwi and oranges made my platter wholesome and soulful.

Ingredients:

• 2 cups cauliflower, riced ( shredded / grated medium cauliflower head)
• 3/4 cup broccoli florets
• 1/4 small red bell pepper, chopped
• 1 onion finely chopped
• 2-3 garlic cloves, minced
• 1/2 inch root ginger, grated
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• 1/4 teaspoon lemon zest
• 1 teaspoon red chili flakes
• 1/2 teaspoon black pepper powder
• 2 teaspoon toasted sesame seeds
• Small bunch of parsley , roughly torn for garnishing.
• Pomegranate arils for garnishing (optional)
• Salt to taste

Method:

1. Remove the leaves and stems of cauliflower. Chop into florets and wash them. Now press the florets through the running food processor with grating attachment, alternatively you may use 's ' shape blade of the food processor and pulse for 1-2 minutes. If you do not have a food processor, you may simply grate the cauliflower head using a box grater manually.

2. Heat 1 tablespoon olive oil in a pan. Add minced garlic, grated ginger followed by the chopped onions. Saute until the onions turn soft. Next increase the flame and add the broccoli and red bell pepper. Stir fry the veggies on medium to high flame for 2-3 minutes.

3. Next add the cauliflower rice, toasted sesame seeds, red  chili flakes, lemon zest and salt. Stir to blend everything well. Cook the rice on medium to high flame while stirring for another 2-3 minutes. We are looking for the rice which is not mushy and the veggies still retaining the crunch. Just make sure there is no liquid in the dish.

4. Lastly add the lemon juice, black pepper powder and parsley. Give a quick stir and put off the flame.

  5. Serve the delicious low-carb Mediterranean rice and enjoy the flavorful treat !

 Recipe Notes:

• Cook the cauliflower rice on high flame so that it does not turn mushy.
• You may scramble an egg and then stir fry the cauliflower rice for a more filling protein rich meal. Alternatively you may serve this rice with boiled egg .
• Do not skip lemon zest and lemon juice in the recipe as it lends a lovely aroma and flavor to the dish.
• You may add grated carrots, mushrooms as well in this cauliflower rice to make it a wholesome meal.
• You may substitute parsley with cilantro or coriander leaves.
• The recipe is designed for a pegan diet. You may make changes as per your wish if not making for a particular diet.

If you ever try this recipe, do share your feedback with us in the comment section below.

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For more pegan diet recipes do check out the following links from this blog 

• Moorish Crunch Salad

                             

• Quinoa Summer Salad

                            

• Detox Quinoa Vegetable Soup