Cauliflower Rice Stir-Fry
Transform your weeknight dinner with this vibrant and incredibly versatile Cauliflower Rice Stir-Fry. Light yet satisfying, it combines crisp-tender vegetables and fluffy cauliflower rice, all coated in a savory, aromatic sauce. This dish is not only delicious but also a fantastic way to enjoy a nutrient-packed meal in under 30 minutes.
Prep Time
10-15 minutes
Cook Time
10-12 minutes
Total Time
20-27 minutes
Servings
4 generous servings
Keywords
Why This Recipe Delivers
- Incredibly quick to prepare, perfect for busy weeknights.
- A fantastic low-carb and gluten-free alternative to traditional rice dishes.
- Highly customizable with your favorite vegetables and proteins.
- Packed with vibrant flavors and essential nutrients.
- An excellent way to incorporate more vegetables into your diet.
Ingredients
- 15 ml (1 tablespoon) sesame oil, plus extra for serving if desired
- 2 cloves garlic (approximately 10 grams), minced finely
- 5 grams (1/2 tablespoon) fresh ginger, grated (optional, but highly recommended)
- 150 grams (1 cup) mixed vegetables (e.g., frozen peas and carrots, finely diced bell peppers, snap peas)
- 600 grams (4 cups) cauliflower rice, fresh or frozen (thawed if frozen)
- 30 ml (2 tablespoons) low-sodium soy sauce or tamari for a gluten-free option
- 5 ml (1 teaspoon) rice vinegar
- 2.5 ml (1/2 teaspoon) maple syrup or agave nectar (optional, to balance flavors)
- Pinch of red pepper flakes (optional, for a hint of heat)
- 2 stalks green onions, thinly sliced, for garnish
- Optional protein: 150-200 grams (1 cup) cooked tofu (pressed and cubed), cooked chickpeas, or cooked chicken breast, cut into bite-sized pieces
Instructions
- Prepare your workstation by gathering all ingredients. Mince the garlic and grate the ginger if using. If using frozen cauliflower rice, ensure it is thawed and excess moisture has been gently pressed out. If using fresh cauliflower, process it into rice-like grains using a food processor.
- Heat 15 ml (1 tablespoon) of sesame oil in a large skillet or wok over medium-high heat. Once shimmering, add the minced garlic and grated ginger (if using). Sauté for 30 seconds until fragrant, being careful not to burn the garlic.
- Add the mixed vegetables to the skillet. Stir-fry for 3-4 minutes, or until the vegetables are tender-crisp. You want them to retain a slight bite.
- Add the cauliflower rice to the pan. Pour in the soy sauce (or tamari), rice vinegar, maple syrup (if using), and red pepper flakes (if desired). Toss everything together thoroughly, ensuring the cauliflower rice is evenly coated with the sauce.
- Continue to cook for 5-7 minutes, stirring occasionally, until the cauliflower rice is tender and heated through. Avoid overcooking to prevent it from becoming mushy. If incorporating cooked tofu, chickpeas, or chicken, add them now and cook for another 2-3 minutes to heat through.
- Taste and adjust seasonings as needed. If you desire more umami or a touch more sweetness, add a tiny bit more soy sauce or maple syrup. Serve the stir-fry hot, garnished generously with freshly sliced green onions and an extra drizzle of sesame oil, if you like.
Tools You’ll Need
- Large skillet or wok
- Spatula or wooden spoon
- Measuring spoons and cups
- Cutting board
- Chef's knife
- Grater (for ginger, optional)
Essential Success Tips
- Ensure your pan is hot enough before adding ingredients to achieve a proper stir-fry, not a steam.
- Avoid overcrowding the pan; cook in batches if necessary to prevent steaming and encourage browning.
- If using frozen cauliflower rice, make sure to thaw and pat it dry to remove excess moisture, which can make the stir-fry watery.
- Taste the sauce before adding it to the pan and adjust according to your preference for sweet, salty, or spicy.
- Prep all your ingredients (mise en place) before you start cooking, as stir-frying moves quickly.
Professional Cooking Secrets
- Achieve superior texture by using fresh cauliflower and ricing it yourself just before cooking. This yields a firmer, less watery result.
- For an extra layer of umami, toast a small amount of dried shiitake mushrooms, grind them into a powder, and add a pinch to your stir-fry sauce.
- To mimic restaurant-style stir-fry, cook your optional protein separately until browned, then set aside and add back at the very end to maintain its texture and flavor.
Notes
- This stir-fry keeps well in an airtight container in the refrigerator for up to 3-4 days, making it excellent for meal prep.
- Feel free to experiment with other vegetables like broccoli florets, mushrooms, baby corn, or water chestnuts.
- For a richer flavor profile, consider adding a dash of oyster sauce (if not vegetarian) or a mushroom-based vegetarian 'oyster' sauce substitute.
Frequently Asked Questions
Can I use frozen cauliflower rice directly?
Yes, but it's best to thaw it first and gently press out any excess moisture. This prevents the stir-fry from becoming watery and helps the cauliflower rice brown slightly.
How can I make this stir-fry spicier?
To increase the heat, add more red pepper flakes, a dash of sriracha sauce with the soy sauce, or finely diced fresh chili peppers alongside the garlic and ginger.
What are good protein alternatives for this dish?
Besides tofu or chickpeas, cooked shrimp, thinly sliced chicken breast or thighs, or even a fried egg served on top make excellent additions.
Nutrition Facts (Per Serving)
Approximate per serving (without optional protein): Calories: 120, Protein: 5g, Fat: 7g, Carbs: 10g, Fiber: 4g.
Allergy Information
Contains soy (from soy sauce). For a gluten-free version, use tamari instead of soy sauce. May contain sesame. Always check labels for hidden allergens in sauces and pre-made ingredients.
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