Special Diet Information

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

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

This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

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


"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

The refrigerator light goes on...

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).

It is higher in sodium as many dishes with rice are. Quite simply, rice requires the addition of salt to make the flavor pop and this adds a fair amount. Even though it is higher in sodium than most of my dishes it is much less than what I tasted at Mona's as most chefs tend to oversalt their food.


Mona's Sauteed Veggie Plate

Servings: 2 | Serving size: about 3 cups veggies with 1/2 cup saffron rice

Cooking Time: 30 Minutes

This recipe can easily be multiplied and makes good leftovers.

Mona's Sauteed Veggie Plate from Dr. Gourmet, a great Mediterranean diet recipe


  • 1 1/2 cups water
  • 1/4 tsp. salt
  • 1/8 tsp. saffron
  • 1/2 cup brown rice
  • 4 tsp. extra virgin olive oil
  • 1 cup cauliflower (cut into small flowerets)
  • 2 Tbsp. pinenuts
  • 1 large rib celery (diced)
  • 1 medium yellow squash (diced)
  • 1 medium zucchini (diced)
  • fresh ground black pepper to taste
  • 2 tsp. dried oregano
  • 1 tsp. dried thyme
  • 1/2 tsp. dried marjoram
  • 1/8 tsp. dried mint
  • 2 ounces sheep's milk 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.


Nutrition Facts

Serving size: about 3 cups veggies with 1/2 cup saffron rice

Servings: 2

Amount Per Serving

Calories 440 Calories from Fat 207
% Daily Value
Total Fat 23g 30%
    Saturated Fat 6g 32%
    Monounsaturated Fat 3.5g
    Trans Fat 0g
Cholesterol 25mg 8%
Sodium 610mg 26%
Total Carbohydrates 49g 18%
    Dietary Fiber 6g 22%
    Sugars 8g
Protein 12g
Vitamin A 7% Vitamin C 71%
Calcium 18% Iron 16%
Vitamin K 40mcg Potassium 900mg