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Garlic Parmesan Roasted Riced Vegetables on platter with serving spoon.

Roasted Vegetable Rice with Garlic and Parmesan

Print Recipe
Take cauliflower rice up another level! The method for how to cook riced cauliflower in the oven can also be used to make this Roasted Vegetable Rice with Garlic and Parmesan with cauliflower, carrots, sweet bell pepper, zucchini and yellow squash that's festive and simply delicious!
Course Side Dishes - Vegetables
Cuisine Italian
Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Vegetarian
Prep Time 25 mins
Cook Time 20 mins
Total Time 45 mins
Servings 6
Calories 120

Ingredients

  • Cooking spray if needed in place of nonstick aluminum foil
  • 1 bag (1-pound) cauliflower rice (riced cauliflower)
  • 1 cup julienned carrots store-bought, chopped (will make approximately ¾ cup)
  • 1 small zucchini cut into approximately ¼-inch cubes (approximately 2 cups)
  • 1 small yellow squash cut into approximately ¼-inch cubes (approximately 2 cups)
  • ½ medium red bell pepper seeds and membranes removed, diced
  • 3-4 tablespoons olive oil
  • Salt and freshly ground black pepper
  • 3 cloves garlic minced
  • ½ cup freshly grated Parmesan cheese or Asiago or Romano
  • 2 tablespoons chopped fresh parsley

Instructions

  • Preheat oven to 425 degrees. Line two 15 x 10-inch baking sheets with nonstick aluminum foil or aluminum foil sprayed with cooking spray.
  • Place the riced cauliflower on one of the prepared baking sheets and add the carrots. Drizzle with 1-2 tablespoons olive oil and season with salt and black pepper to taste. Stir the cauliflower and carrots to distribute the oil and seasonings.
  • Place the zucchini, yellow squash and red bell pepper on the second baking sheet. Drizzle with 1-2 tablespoons olive oil and season with salt and black pepper to taste. Stir to distribute the oil and seasonings.
  • Place both sheet pans with the vegetables in the oven and roast for 12 minutes.
  • Remove both sheet pans from the oven. Tent the cauliflower / carrot sheet pan with aluminum foil to keep it warm or place another identical-sized sheet pan over it to keep it warm.
  • Add the minced garlic to the zucchini / yellow squash / red bell pepper sheet pan and stir to distribute.
  • Place the zucchini / yellow squash/ red bell pepper sheet pan back in the oven for 4-5 minutes.
  • Combine both sheet pans of vegetables, stir well and adjust seasoning as desired.
  • Add the Parmesan cheese and parsley. Serve immediately.

Notes

SUBSTITUTIONS:  Diced sweet potatoes, broccoli (great way to use up broccoli stems), other sweet bell peppers such as yellow or orange, cabbage, Brussels sprouts, green beans, turnips, rutabaga and kohlrabi. Simply adjust roasting time as needed.
 

Nutrition

Serving: 1 | Calories: 120kcal | Carbohydrates: 6g | Protein: 4g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 6mg | Sodium: 153mg | Potassium: 282mg | Fiber: 2g | Sugar: 3g | Vitamin A: 4183IU | Vitamin C: 28mg | Calcium: 121mg | Iron: 1mg