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30 min or less, Easy, Gluten Free, Lunch, Main Dishes, Under 400 calories, Vegan Recipes

Cauliflower Rice Stir Fry Bowl

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This {20-Minute} Cauliflower Rice Stir Fry Bowl is colorful, crunchy and packed with healthy veggies and a tasty peanut-Asian sauce.

A black bowl filled with Cauliflower Rice Stir Fry with chopsticks on the side.

Cauliflower Rice is popular these days, and for good reason. This super nutritious alternative to rice is not only healthier, but also has a very similar texture. And once you start sautéing veggies and adding in all the amazing flavors of this recipe, you won’t be able to tell the difference.

Cauliflower rice is also a great option if you’re looking to cut carbs, and it’s also loaded with fiber, vitamins C, and B6 and potassium. And bonus- it has much less calories than rice.

Trader Joe’s is even on board the cauliflower rice wagon with their Riced Cauliflower Stir Fry. I like that version too, but I much prefer to make it myself at home, because I know EXACTLY what is going into it. No weird preservatives; just homemade deliciousness.

This Cauliflower Rice Stir Fry Bowl is so unbelievably flavorful, especially if you top it with this Crispy Sesame Tofu.

How to make this Cauliflower Rice Stir Fry Bowl:

In a food processor, add the cauliflower florets, salt, pepper and garlic powder. Pulse until the texture is coarse resembling rice, about 20-30 seconds.

2 photos showing cauliflower florets being turned into rice using a food processor.

Note: you can buy pre-packaged cauliflower rice to make this recipe. I would recommend though, if you do, buy it super fresh, as packaged cauliflower rice can go bad quickly. I, however, always prefer to use fresh organic cauliflower, as it’s so easy to turn it into ‘rice’ using my food processor

After the cauliflower rice is ready, you can make the sauce. In a small bowl, combine all sauce ingredients and stir with a whisk. Set aside.

Next, in a large saucepan or wok, heat 2 teaspoons of sesame oil over medium heat. Add the broccoli and shredded carrots (STEP 1 below) and cook for 4-5 minutes, stirring occasionally.

Add the edamame and green onions and heat for 1-2 minutes, stirring occasionally, until heated through (STEP 2). Remove the veggies from the skillet and set aside.

Add the cauliflower to the skillet (STEP 3) and cook for 5 minutes, until cauliflower is soft. Remove from heat and add the veggies and sauce (STEP 4). Stir (STEP 5).

5 photos showing the sequence of making Cauliflower Rice Stir Fry in a wok.

It’s as easy as that, and it’s ready to serve. Be sure to try out Cauliflower Rice Stir-Fry bowl topped with my Crispy Sesame Tofu, shown together in the photo below. YUM. =)

A white bowl filled with Cauliflower Rice Stir Fry topped with Crispy Sesame Tofu.

This Cauliflower Rice Bowl is so quick and easy, and filled with colorful vegetables containing so many amazing nutrients for your body. I hope you enjoy!

Looking for other Asian-inspired healthy dishes? Try one of these:

Helpful Tools:

  • Wok– this is a must-have for Asian cooking, as the heat is distributed more evenly than traditional pans, which will lend to a better final dish!
  • Small whisk– this is my favorite tool for whisking sauces.
  • Food processor– this piece of kitchen equipment is essential for turning the head of cauliflower into “rice”.
  • Zester– I use this tool for much more than just zesting lemons and limes. I also use it to mince garlic and ginger.
  • Santoku Knife– this is my all-time favorite knife for chopping vegetables.

If you try this recipe, please let me know! Leave a comment, rate it, and tag your photo with #veggie__chick on Instagram. I just love to see my recipes being made in YOUR kitchen!

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Cauliflower Rice Stir Fry Bowl (Vegan, Gluten Free)

Cauliflower Rice Stir Fry in a black bowl on a napkin.

This {20-Minute} Cauliflower Rice Stir Fry Bowl is colorful, crunchy and packed with healthy veggies and a tasty peanut-Asian sauce.

  • Author: Christin McKamey
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Total Time: 20
  • Yield: 4 1x
  • Category: Main Dish
  • Method: Stovetop
  • Cuisine: Asian
Scale

Ingredients

  • 1 medium head cauliflower, broken into florets
  • 1/2 teaspoon ground sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon garlic powder
  • 2 teaspoons sesame oil
  • 2 cups broccoli florets (bite-size pieces)
  • 1 cup shredded carrots, loosely chopped
  • 1/2 cup chopped green onions
  • 1 cup shelled fresh or frozen edamame (if frozen, no need to thaw)

Sauce:

  • 2 teaspoons minced ginger (or 1 teaspoon dried ginger)
  • 2 teaspoons sesame oil
  • 2 tablespoons soy sauce (or tamari if gluten free)
  • 2 tablespoons rice vinegar
  • 1 tablespoon maple syrup (or agave nectar)
  • 1/2 to 1 teaspoon Sriracha
  • 1 tablespoon unsalted organic natural smooth peanut butter

Instructions

  1. In a food processor, add the cauliflower florets, salt, pepper and garlic powder. Pulse until the texture is coarse resembling rice, about 20 or 30 seconds. 
  2. To make the sauce- in a small bowl, combine all sauce ingredients and stir with a whisk.
  3. In a large saucepan or wok, heat 2 teaspoons of sesame oil over medium heat. Add the broccoli and shredded carrots and cook for 4-5 minutes, stirring occasionally, until the broccoli is soft.
  4. Add the edamame and green onions and cook for 3-4 minutes, stirring occasionally, until heated through. Remove veggies from the skillet and set aside.
  5. Add the cauliflower to the skillet and cook for 4-5 minutes, until cauliflower is soft. Remove from heat and add the veggies and sauce; stir. Stir and serve. 
  6. Store in an airtight container in the fridge. This dish is best served immediately but will keep in the fridge for up 2-3 days. I highly recommend serving this dish with Crispy Sesame Tofu.

Notes

  • You can buy pre-packaged cauliflower rice to make this recipe. I would recommend though, if you do, buy it super fresh, as packaged cauliflower rice can go bad quickly. I, however, always prefer to use fresh organic cauliflower, as it’s so easy to turn it into ‘rice’ using my food processor. 
  • If using frozen edamame, there is no need to thaw beforehand. When added to the wok, it won’t take long for the heat to warm the edamame. 

Nutrition

  • Serving Size: 1 cup
  • Calories: 159
  • Sugar: 7.9
  • Sodium: 581.8
  • Fat: 8.4
  • Carbohydrates: 16.4
  • Protein: 7.1

Keywords: stir fry bowl, cauliflower rice stir fry, veggie stir fry, cauliflower rice

Update Notes: This post was originally published in April 2016, but was republished in December of 2019 with new photos, tips and FAQs.

Hi, I'm Christin- thanks for stopping by my happy place! Here you will find healthy, original meat-free recipes. No matter where you are in your health journey, I hope I can help and inspire you. Read more...

2 Comments

  • Hey Christin!
    This recipe looks delicious, need to try it this week since I could use ‘shredding’ a few pounds. 🙂
    I think it is serendipitous that I saw cauliflower ‘rice’ at Trader Joe’s this week. It is the first time I’ve heard of / seen this product and now I stumble on a recipe for it. I’ll need to go back & pick up a bag since my food processor is still in storage!

    Reply
    • Hey Kim 😉 I also bought the cauliflower rice at Trader Joe’s and it was good the first day, but spoiled VERY quickly! So I won’t be buying it again. If you have a food processor, it may be easier just to throw a head of cauliflower florets in and chop it up. It lasts much longer. Just a tip. Hope you like it, let me know! =)

      Reply

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