Cauliflower Rice and Veggie Stir-Fry

Are you on the hunt for a nutritious, flavorful, and quick recipe? Look no further than this Cauliflower Rice and Veggie Stir-Fry. Perfect for health enthusiasts, this dish packs a punch of veggies and taste that’ll leave you craving for more. Dive in and let’s make magic in the kitchen!

Ingredients for Cauliflower Rice and Veggie Stir-Fry:

• 1 large head of cauliflower (about 1kg [2.2 lbs])
• 1 red bell pepper, sliced (about 150g [5.3 oz])
• 1 yellow bell pepper, sliced (same amount)
• 2 medium-sized zucchini, julienned (about 400g [14 oz])
• 1 medium carrot, julienned (about 100g [3.5 oz])
• 3 tablespoons of olive oil (45 ml)
• 3 cloves garlic, minced
• 1 tablespoon ginger, finely chopped (15 ml)
• 2 tablespoons soy sauce (30 ml)
• 1 tablespoon sesame oil (15 ml)
• Salt and pepper to taste
• 1 bunch green onions, chopped for garnish
• 1 tablespoon sesame seeds for garnish

Preparation Time: 15 minutes
Cooking Time: 15 minutes

Serves: 4

Nutritional Facts Per Serving:

• Calories: 205
• Carbohydrates: 27g
• Protein: 6g
• Fat: 9g
• Saturated Fat: 1.5g
• Fiber: 6g
• Sugars: 8g

Instructions:

1. Start by prepping your cauliflower.

• Rinse the cauliflower head and pat dry.
• Chop it into smaller florets.
• Use a food processor or hand grater to rice the florets until they resemble grains of rice.

2. In a large pan or wok, heat the olive oil over medium heat.

• Add minced garlic and ginger. Sauté until aromatic, around 1-2 minutes.

3. Introduce the riced cauliflower to the pan.

• Cook for about 5-6 minutes, stirring occasionally, until slightly golden.

4. Time to add your julienned carrot, sliced bell peppers, and zucchini.

• Stir-fry the mix for another 5-7 minutes, ensuring the veggies are tender but still have a bit of crunch.

4. Drizzle in the soy sauce and sesame oil.

• Stir well to combine, letting all those beautiful flavors meld together.

5. Season with salt and pepper to taste.

• Stir well one last time.

6. Serve your Cauliflower Rice and Veggie Stir-Fry hot.

• Garnish with chopped green onions and a sprinkle of sesame seeds.

Top Tips :

1. For an even more aromatic flavor, consider adding a teaspoon of finely chopped lemongrass.
2. If you desire a spicier kick, add a dash of red pepper flakes or a dollop of chili paste.
3. Ensure you don’t overcook the veggies – retaining a bit of crunch is key!

Serving Suggestions:

• Serve your Cauliflower Rice and Veggie Stir-Fry in a bowl with a side of steamed broccoli.
• For those looking for added protein, grilled tofu or chicken breast pairs wonderfully with this dish.
• Drizzle a bit of teriyaki sauce on top for an extra layer of flavor.

CAULIFLOWER RICE AND VEGGIE STIR-FRY

Are you on the hunt for a nutritious, flavorful, and quick recipe? Look no further than this Cauliflower Rice and Veggie Stir-Fry. Perfect for health enthusiasts, this dish packs a punch of veggies and taste that’ll leave you craving for more. Dive in and let’s make magic in the kitchen!

5 from 4 votes

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Prep Time: 15 minutes minutes

Cook Time: 15 minutes minutes

Nutritions

Nutrition Facts

CAULIFLOWER RICE AND VEGGIE STIR-FRY

Amount per Serving

Calories

205

% Daily Value*

Fat

 

9

g

14

%

Saturated Fat

 

1.5

g

9

%

Carbohydrates

 

27

g

9

%

Fiber

 

6

g

25

%

Sugar

 

8

g

9

%

Protein

 

6

g

12

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• 1 large head of cauliflower about 1kg [2.2 lbs]
• 1 red bell pepper sliced (about 150g [5.3 oz])
• 1 yellow bell pepper sliced (same amount)
• 2 medium-sized zucchini julienned (about 400g [14 oz])
• 1 medium carrot julienned (about 100g [3.5 oz])
• 3 tablespoons of olive oil 45 ml
• 3 cloves garlic minced
• 1 tablespoon ginger finely chopped (15 ml)
• 2 tablespoons soy sauce 30 ml
• 1 tablespoon sesame oil 15 ml
• Salt and pepper to taste
• 1 bunch green onions chopped for garnish
• 1 tablespoon sesame seeds for garnish

Instructions

• Start by prepping your cauliflower.
• Rinse the cauliflower head and pat dry.
• Chop it into smaller florets.
• Use a food processor or hand grater to rice the florets until they resemble grains of rice.
• In a large pan or wok, heat the olive oil over medium heat.
• Add minced garlic and ginger. Sauté until aromatic, around 1-2 minutes.
• Introduce the riced cauliflower to the pan.
• Cook for about 5-6 minutes, stirring occasionally, until slightly golden.
• Time to add your julienned carrot, sliced bell peppers, and zucchini.
• Stir-fry the mix for another 5-7 minutes, ensuring the veggies are tender but still have a bit of crunch.
• Drizzle in the soy sauce and sesame oil.
• Stir well to combine, letting all those beautiful flavors meld together.
• Season with salt and pepper to taste.
• Stir well one last time.
• Serve your Cauliflower Rice and Veggie Stir-Fry hot.
• Garnish with chopped green onions and a sprinkle of sesame seeds.

Notes

TOP TIPS :

1. For an even more aromatic flavor, consider adding a teaspoon of finely chopped lemongrass.
2. If you desire a spicier kick, add a dash of red pepper flakes or a dollop of chili paste.
3. Ensure you don’t overcook the veggies – retaining a bit of crunch is key!

SERVING SUGGESTIONS:

• Serve your Cauliflower Rice and Veggie Stir-Fry in a bowl with a side of steamed broccoli.
• For those looking for added protein, grilled tofu or chicken breast pairs wonderfully with this dish.
• Drizzle a bit of teriyaki sauce on top for an extra layer of flavor.