Howdy and salaam… Today we have a simple and healthy recipe for Cauliflower Rice Stir-Fry.
This recipe is not only light and healthy but also bursting with flavour…perfect for breaking your fast without feeling too heavy. Plus, it’s a brilliant way to sneak in those veggies for the kids (and let’s be honest, for us adults too!). It’s gluten-free, low-carb, and packed with goodness, making it a winner all around.
Let’s do the cooking now…
Cauliflower Rice Stir-Fry
Serves: 4-6
Prep time: 10 minutes
Cooking time: 15 minutes
Ingredients
- 1 large head of cauliflower (or 500g pre-riced cauliflower)
- 2 tbsp olive oil or coconut oil
- 1 medium onion, finely chopped
- 2 garlic cloves, minced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 1 medium carrot, julienned or grated
- 1 cup frozen peas (or fresh if you have them)
- 2 spring onions, sliced
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp oyster sauce (optional, but adds a lovely umami flavour)
- 1 tsp sesame oil (for that finishing touch)
- 1 tsp chilli flakes (optional, for a bit of heat)
- Salt and pepper to taste
- Fresh coriander or parsley, chopped (for garnish)
- Sesame seeds (for sprinkling)
Method
- Prepare the cauliflower rice: If you’re using a whole cauliflower, chop it into florets and pulse in a food processor until it resembles rice grains. Be careful not to over-process, or it’ll turn mushy. If you’re using pre-riced cauliflower, you can skip this step – easy peasy!
- Cook the veggies: Heat the olive oil or coconut oil in a large frying pan or wok over medium heat. Add the chopped onion and sauté for 2-3 minutes until softened. Toss in the garlic and cook for another minute until fragrant.
- Add the colourful veggies: Throw in the diced bell peppers, carrot, and peas. Stir-fry for about 5 minutes until the veggies are tender but still have a bit of crunch. We want to keep that lovely texture!
- Incorporate the cauliflower rice: Add the cauliflower rice to the pan and mix everything together. Cook for another 5-7 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
- Season it up: Drizzle in the soy sauce, oyster sauce (if using), and sesame oil. Sprinkle with chilli flakes (if you like a bit of heat) and season with salt and pepper to taste. Give it all a good stir so the flavours meld together beautifully.
- Garnish and serve: Take the pan off the heat and stir in the sliced spring onions. Transfer the stir-fry to a serving dish and garnish with fresh coriander or parsley and a sprinkle of sesame seeds.
Tips anyone?
- Feel free to customise this stir-fry with whatever veggies you have in the fridge. Courgettes, broccoli, or even sweetcorn would work wonderfully.
- For a protein boost, add some cooked chicken, prawns, or tofu. It’s a great way to make this dish more filling.
- If you’re serving this for Iftar, pair it with a refreshing side salad or some plain yoghurt to balance the flavours.
A quick, healthy and utterly delicious Cauliflower Rice Stir-Fry that’s perfect for Iftar. It’s a dish that’s as versatile as it is tasty and it’s always a hit with my little ones (especially when I tell them it’s “special rice”!).
I hope you give this recipe a try and enjoy! Let me know how it turns out in the comments below… I’d love to hear your thoughts! Enjoy and have a blessed Ramadan!
See you in the next one!
Shahena x