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!
- 18 May 2025
- 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 | 6% |
| 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 | 16% |
| 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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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