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Shape Your Future Healthy Kitchen: Cauliflower Rice Vegetable Stir Fry

Posted at 11:08 AM, Aug 30, 2020
and last updated 2020-11-20 18:38:50-05


1 head cauliflower or 4 cups riced cauliflower

2 tablespoons canola oil

3 cloves garlic, crushed and minced

1 medium yellow onion, julienne (thin slivers)

1 cup shredded carrots

1 cup sugar snap or snow peas Stir Fry Sauce

1/4 cup low-sodium soy sauce

1/4 cup water

1 1/2 tablespoons maple syrup or honey

1 teaspoon red pepper flakes

1/2 teaspoon ground ginger


1. Grate cauliflower florets on a box grater or add cauliflower florets to food processor and pulse until the cauliflower resembles small rice or couscous. You may have to process it in batches.

2. In a small bowl, whisk together all ingredients for the stir fry sauce. Set aside.

3. In a large skillet, heat oil over medium-high heat. Add riced cauliflower and garlic. Cook, stirring often for 3-4 minutes.

4. Add onion and sauté 3 minutes, until soft and translucent.

5. Add carrots and peas and continue to sauté for about 5 minutes until vegetables have softened but are still slightly crisp.

6. Add stir fry sauce and allow to reduce slightly, about 2 minutes.

Tools and Equipment

Measuring spoons and cups, whisk or fork, knife, cutting board, mixing bowl, mixing spoon or spatula, can opener.

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