Description
This Vegetarian Cauliflower Rice Skillet Meal is a quick, nutritious, and flavor-packed one-pan dish perfect for busy weeknights. Loaded with fresh vegetables, protein-rich chickpeas, and savory marinara sauce, it’s finished with a golden layer of Parmesan cheese for the ultimate wholesome comfort food.
Ingredients
Units
Scale
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Vegetables & Base
- 2 teaspoons olive oil
- 1 medium yellow onion, chopped
- 8 ounces crimini mushrooms, sliced
- 3 garlic cloves, minced
- 3 cups cauliflower rice
- 1 cup zucchini, thinly sliced into half-circles
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Seasonings
- 3/4 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes
- 1/8 teaspoon kosher salt
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Sauce & Protein
- 2 cups favorite marinara sauce
- 1 (14-ounce) can chickpeas, drained and rinsed
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Finishing Touches
- 1/4 cup minced flat-leaf parsley
- 1/4 cup finely grated Parmesan cheese
Instructions
- Preheat the Broiler: Set your oven’s broiler to high so it’s ready for the final step of the recipe.
- Cook the Onion and Mushrooms: Heat olive oil in a large nonstick or cast iron skillet over medium-high heat. Add the chopped onion and sliced mushrooms, cooking and stirring occasionally until the veggies are tender and start to brown, about 5-6 minutes.
- Add Aromatics and Seasonings: Stir in the minced garlic, dried oregano, red pepper flakes, and kosher salt. Cook for 1 minute until fragrant.
- Add Cauliflower Rice, Zucchini, and Marinara: Add cauliflower rice, thinly sliced zucchini, and marinara sauce to the skillet. Cook, stirring occasionally, until the cauliflower rice and zucchini are soft, about 5 minutes.
- Incorporate Chickpeas and Parsley: Mix in the drained and rinsed chickpeas and minced parsley, ensuring everything is evenly combined.
- Assemble and Top with Cheese: Spread the mixture into an even layer in the skillet and sprinkle the grated Parmesan cheese over the top.
- Broil to Finish: Place the skillet under the preheated broiler for about 1 minute, or until the cheese is melted and bubbly. Serve immediately.
Notes
- For a vegan version, omit the Parmesan cheese or use a plant-based alternative.
- You can substitute white button mushrooms for crimini mushrooms if desired.
- Adjust the red pepper flakes to your spice preference.
- Use your favorite homemade or store-bought marinara sauce for best flavor.
- Ensure your skillet is oven-safe before placing it under the broiler.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 210
- Sugar: 8g
- Sodium: 570mg
- Fat: 7g
- Saturated Fat: 2g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 27g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 5mg
