Mona’s Sauteed Veggie Plate



Serving size

about 3 cups veggies with 1/2 cup saffron rice
30 Minutes

This recipe can easily be multiplied and makes good leftovers.

Mona’s Sauteed Veggie Plate


1 1/2 cup Water
1/4 tsp. Salt
1/8 tsp. Saffron
1/2 cup Brown rice
4 tsp. Olive oil
1 cup chopped (1/2 inch pieces) Cauliflower, raw (cut into small flowerets)
2 Tbsp. Pine nuts
1 Large stalk Celery, raw (diced)
8 ounces Yellow squash (diced)
1 medium Zucchini (diced)
2 tsp., leaves Dried oregano
1 tsp., leaves Dried thyme
1/2 tsp. Dried marjoram
1/8 tsp. Dried mint
2 ounce Feta cheese (crumbled)


In a medium sauce pan, heat the water, salt and saffron.

When the water boils stir in the rice.

Reduce heat to medium-low and simmer, partially covered, for about 40 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.

While the rice is cooking, dice the veggies.

Place the olive oil in a large non-stick skillet over medium-high heat.

Add the cauliflower and the pine nuts.

Sauté, tossing occasionally, until the cauliflower begins to turn a golden brown (adjust the heat to not let either the cauliflower or nuts burn).

Add the celery as the cauliflower is browned and cook for about 3 - 5 minutes.

Add the squash, zucchini, salt, pepper, oregano, thyme, marjoram, and mint.

Cook over medium to medium-high heat for about 10 - 15 minutes, tossing frequently.

When ready to serve, divide the rice evenly in the center of two plates.

Surround the rice with the cooked veggies and then sprinkle one ounce of crumbled feta cheese over the top of the cooked vegetables on each plate.


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Special Diet Information

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GERD / Acid Reflux

No specific GERD triggers.


This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Coumadin® (Warfarin)

This recipe is NOT safe for Coumadin (warfarin) users.

Gluten Sensitivity

This recipe is safe for those who are sensitive to gluten.


This is NOT a low sodium recipe.

Recipe Notes

I had this dish at a small Mediterranean restaurant near where I lived in New Orleans called Mona’s. It is a really great dish and I certainly wanted to recreate it. It is so good for you and chock full of monounsaturated fats as well as veggies and fiber. This is one place where the Mediterranean recipe is absolutely Mediterranean diet and perfect way to improve your Mediterranean Diet Score (veggies, quality oil, fermented dairy, less meat, whole grains, seeds).

"The Mediterranean has the color of mackerel, changeable I mean. You don't always know if it is green or violet, you can't even say it's blue, because the next moment the changing reflection has taken on a tint of rose or gray."

Vincent Van Gogh, Painter