Cauliflower rice vegetable sauté
Enjoy a healthy and flavorful cauliflower rice vegetable sauté with fresh ingredients like cauliflower, broccoli, red peppers, and aromatic spices. This vegan-friendly dish, enriched with olive oil, garlic, and ginger, makes a perfect low-carb, nutritious meal. Ready in just 30 minutes!
- 08 May 2024
- Cook time 20 min
- Prep time 10 min
- 2 Servings
- 14 Ingredients
Cauliflower rice vegetable sauté is a healthy and delicious dish packed with vibrant vegetables and aromatic spices. It’s an excellent low-carb alternative to traditional rice dishes and is perfect for those looking to add more vegetables to their diet. This recipe features cauliflower as the base, combined with a selection of fresh vegetables like broccoli and red peppers, all sautéed together in a flavorful blend of ginger, garlic, and coriander.
Ingredients:
Instructions:
- If not pre-riced, pulse the cauliflower florets in a food processor until they reach a rice-like consistency.
- Chop the medium onion and slice the small onion if using for garnish.
- Mince the garlic.
- Grate the ginger.
- Chop the red bell peppers and separate the broccoli into small florets.
- Chop the coriander leaves (cilantro).
- In a large skillet or sauté pan, heat 2 tablespoons of olive oil over medium heat.
- Add the chopped medium onion and sauté for about 3-4 minutes until it becomes translucent.
- Add the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
- Add the chopped red bell peppers and broccoli florets to the skillet.
- Sprinkle in 1 teaspoon of salt to help the vegetables release their moisture.
- Sauté the vegetables for about 6-7 minutes, stirring occasionally until they start to soften.
- Add the cauliflower rice to the skillet, mixing it well with the other vegetables.
- Pour in 1 cup of water to help the cauliflower rice cook evenly.
- Continue to sauté for an additional 5-6 minutes, or until the cauliflower rice is tender, and the water has mostly evaporated.
- Drizzle 2 tablespoons of lemon juice over the mixture and stir well.
- Season with a dash of salt and a dash of black pepper to taste.
- If using, add the sliced small onion for extra texture and garnish.
- Sprinkle the chopped coriander leaves on top for a fresh touch.
- Serve the cauliflower rice vegetable sauté warm as a main dish or a side.
Tips:
- Ensure that the cauliflower is finely chopped to resemble the texture of rice. You can use a food processor for this to save time.
- Cook the vegetables until they are tender but still retain some crunch to enhance the dish's texture and flavor.
- Adjust the seasoning to taste. Feel free to add more salt, pepper, or lemon juice based on your preference.
- For a spicier kick, consider adding a pinch of red pepper flakes or a chopped chili pepper.
- Garnish with fresh coriander leaves just before serving for an added burst of freshness and flavor.
Cauliflower rice vegetable sauté is a fantastic, nutritious meal that can be enjoyed on its own or as a side dish. It's easy to prepare, full of flavor, and adaptable to your personal taste preferences. By following the simple steps and tips provided, you can create a delightful, health-conscious dish that is sure to become a favorite in your culinary repertoire.
| Nutrition Facts | |
|---|---|
| Serving Size | 460 grams |
| Energy | |
| Calories 110kcal | 5% |
| Protein | |
| Protein 5g | 3% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 7g | 19% |
| Sugar 11g | 11% |
| Fat | |
| Fat 14g | 17% |
| Saturated 2.16g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 190ug | 22% |
| Choline 50mg | 9% |
| Vitamin B1 0.19mg | 16% |
| Vitamin B2 0.24mg | 19% |
| Vitamin B3 2.27mg | 14% |
| Vitamin B6 0.74mg | 43% |
| Vitamin B9 150ug | 37% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 250mg | 282% |
| Vitamin E 2.08mg | 14% |
| Vitamin K 90ug | 74% |
| Minerals | |
| Calcium, Ca 90mg | 7% |
| Copper, Cu 0.14mg | 0% |
| Iron, Fe 2.04mg | 19% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 810mg | 24% |
| Selenium, Se 3.55ug | 6% |
| Sodium, Na 1290mg | 86% |
| Zinc, Zn 1.03mg | 9% |
| Water | |
| Water 410g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Oven-baked risotto with pumpkin & sage
Serve hot with a sprinkle of parmesan for a delightful, comforting meal.
25 Apr 2024Sweet chilli cream cheese dip
Perfect for parties or as a tasty snack, this easy-to-make dip will be a crowd-pleaser.
26 Apr 2024Vegetable tray bake with roasted garlic dressing
Perfect for a healthy family meal or versatile side dish.
15 Apr 2024Zucchini and feta rice tart
Perfect for brunch, lunch, or a light dinner, this savory tart offers a burst of Mediterranean flavors in every bite.
25 May 2024Barbecued mushrooms with feta (gluten-free)
Perfect for a light lunch or a tasty side dish.
07 Jun 2024Whole roast cauliflower with green sauce
Ideal for a festive table or a healthy family dinner.
19 Apr 2024Spinach gnocchi
Try it today and indulge in a dish that's both nourishing and incredibly satisfying.
21 May 2024Smoky bbq volcano potatoes with cheddar cheese and sour cream
Ready in no time, these cheesy, spicy, and savory potatoes will be a hit with the whole family.
03 May 2024Cheddar and green chilli stuffed sweet potatoes
Perfect for a delicious and satisfying meal.
18 Apr 2024Low-carb ginger garlic veggie stir-fry with sesame oil
Perfect for a quick, nutritious meal.
16 May 2024Curried potatoes and spinach with ginger and garlic
A simple yet delicious meal that's sure to become a favorite.
16 May 2024Green bean and mushroom stir-fry with sesame seeds
Ready in just 30 minutes, this stir-fry is a delightful addition to your meal rotation.
02 Jun 2024Quick cucumber chilli pickle
Spice up your meals with this quick cucumber chili pickle recipe! Made with fresh cucumbers, fiery red chili peppers, tangy vinegar, a touch of sugar, and a pinch of salt, it's ready in no time and perfect for adding a zesty kick to any dish.
27 May 2024