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

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:

1 cup cauliflower
110g
2 tbsp olive oil
27g
1 onion
110g
3 garlic cloves
9g
1 tsp salt
6g
1 cup water
240g
1 tbsp ginger
5g
2 red peppers
240g
2 cups broccoli
140g
2 tbsp lemon juice
30g
1 dash salt
0.40g
1 dash black pepper
1/10g
1 onion
16g
1 tsp coriander leaves
1g

Instructions:

1. Prepare the Ingredients:
- 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).
2. Sauté the Aromatics:
- 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.
3. Cook the Vegetables:
- 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.
4. Combine Ingredients:
- 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.
5. Season and Finish:
- 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.
6. Garnish and Serve:
- 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 Size460 grams
Energy
Calories 110kcal6%
Protein
Protein 5g3%
Carbohydrates
Carbohydrates 24g7%
Fiber 7g19%
Sugar 11g11%
Fat
Fat 14g17%
Saturated 2.16g7%
Cholesterol 0.00mg-
Vitamins
Vitamin A 190ug22%
Choline 50mg9%
Vitamin B1 0.19mg16%
Vitamin B2 0.24mg19%
Vitamin B3 2.27mg14%
Vitamin B6 0.74mg43%
Vitamin B9 150ug37%
Vitamin B12 0.00ug0%
Vitamin C 250mg282%
Vitamin E 2.08mg14%
Vitamin K 90ug74%
Minerals
Calcium, Ca 90mg7%
Copper, Cu 0.14mg16%
Iron, Fe 2.04mg19%
Magnesium, Mg 55mg13%
Phosphorus, P 140mg11%
Potassium, K 810mg24%
Selenium, Se 3.55ug6%
Sodium, Na 1290mg86%
Zinc, Zn 1.03mg9%
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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