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!

  • 14 Apr 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.

More recipes

Passionfruit ice-cream

Ready to scoop and enjoy in no time.

28 Apr 2025

Pecan and cinnamon buns

Perfect for breakfast or a cozy treat.

29 Jan 2025

Date, walnut and banana loaf

Easy to make with self-raising flour and a touch of baking soda, this loaf promises to be a hit with both family and friends.

16 Apr 2025

Perfect roast potatoes

Easy to prepare and irresistibly delicious.

19 Apr 2025

Penne chicken and mushroom bake

Perfectly seasoned with garlic, parsley, and a dash of black pepper, this comforting recipe is ideal for weeknight dinners.

24 Jan 2025

Chicken stroganoff

Perfect for a weeknight dinner.

13 Apr 2025

Scallion onion soup with parsley and garlic

Easy to prepare and irresistibly delicious.

16 Feb 2025

Buttermilk tart with lemon and berries

With simple ingredients like all-purpose flour, buttermilk, and a touch of vanilla, this easy-to-follow recipe is sure to impress your taste buds and your guests.

09 Mar 2025

Posts