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Vegetable Stir Fry with Cauli Rice


Using cauliflower rice is a quick and easy way to fit more vegetables into your diet without compromising on taste. The texture is not dissimilar to couscous so can also take the place of the grain in other dishes. One head of cauliflower makes quite a large quantity of rice but it can be portioned up and kept in the fridge or frozen.

 

This vegetarian stir fry from Harriet Worthington can be whipped up in less than 30 minutes making it perfect for a quick weeknight dinner. It’s also a brilliant dish to use up any vegetables that you may have left in the fridge, just make sure to cut everything small enough so that it cooks quickly. There’s nothing like an uncooked piece of broccoli to ruin your tea.

 

About this recipe

Preparation Time 15 Minutes
Cooking Time 10 Minutes
Serves 2 People
Vegetable Stir Fry with Cauli Rice Vegetable Stir Fry with Cauli Rice

Ingredients

  • 125g cauliflower rice (about the equivalent of one small head of cauliflower, blitzed)
  • 1 courgette, grated
  • 1 carrot, sliced
  • ½ small head of broccoli, cut into small florets
  • 150g cavalo nero, shredded
  • 150g Chinese cabbage, shredded
  • 1 green pepper, diced
  • 1 red chilli, diced
  • ½ red onion, diced
  • small bunch of coriander, stems cut finely
  • 1 tbsp olive oil,

For the sauce

  • 3 tbsp. gluten free soy sauce (we use Kikkoman)
  • 1.5 tbsp. mirin rice wine
  • 2 garlic cloves, minced
  • 3cm piece of garlic, minced

To serve

  • 3 spring onions, cut diagonally
  • 1 tbsp. seasame seeds
  • small bunch of coriander, chopped

Method

1.

To note: Change up the vegetables according to what's in season and what you can pick up locally. During the colder months, switch out the courgette for grated sweet potato or butternut squash and add in thinly sliced sprouts. There's also nothing stopping you from adding extra protein in the form of chicken or prawns. If you'd like to keep it vegetarian, a handful of roasted peanuts or tofu also make for an excellent protein hit. 

2.

If you are making your own cauliflower rice, cut the cauliflower florets from the stem and place into the bowl of a food processor. Pulse until the cauliflower resembles couscous. Alternatively, grate the florets using a box grater to create the same texture.

3.

Combine together all the sauce ingredients in a small bowl and set aside for use later.

4.

Heat the oil in a large frying pan over a medium heat. Add the chilli, red onion and coriander stems and cook for one minute.

5.

Add the rest of the vegetables and continue to fry over a medium heat until the broccoli is just cooked

6.

In a separate non-stick frying pan, sauté the cauliflower over a medium heat for 5 minutes.

7.

Add the sauce and continue to stir to stop the cauliflower from sticking to the bottom of the pan.

8.

Tip the vegetables into the cauliflower rice and stir well to combine everything.

9.

To serve: top with the spring onions, coriander and sesame seeds.

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