Cauliflower “Rice” Stir-Fry – Meatless Monday

Happy Monday!! I hope you all had a fabulous weekend. Let’s start the week off with another meatless meal. This recipe uses grated cauliflower instead of rice; you could just as easily use rice if you like but this is a low-cal, low-carb option and gluten free!

I found the recipe here and pretty much followed it exactly except I used less oil.

Go meatless this week and try it out!stirfry
Serves 2

3 cups cauliflower florets, grated (about one medium head)
1 tablespoons coconut or extra-virgin olive oil
1 sliced red onion
4 cloves garlic, minced
Coarse salt
1/2 cup low-sodium vegetable broth
1 tablespoon fresh ginger, grated
1 thinly sliced small red chili or 1/2 Tbsp red pepper flakes
2 cups broccoli florets
1 large carrot, grated or julienned
1/2 bell pepper, diced
Juice of 1/2 lemon
2 tablespoons shelled pumpkin seeds
2 tablespoons fresh cilantro leaves

Grate cauliflower or pulse in a food processor until finely chopped. Heat 1/2 tablespoon oil in a large skillet over medium heat. Add 1/2 sliced red onion and two minced cloves garlic and cook for a few minutes, stirring, until tender. Add cauliflower and season with coarse salt.  Stir in vegetable broth and steam, covered, until broth has evaporated and cauliflower is tender, about six minutes. Transfer to a bowl and cover.

Wipe pan and heat 1/2 tablespoon oil over medium-high heat. Add 1/2 sliced red onion and cook, stirring, until tender, about five minutes. Add two minced cloves of garlic, ginger, and chili and cook for one minute.  Add broccoli florets, carrot, and bell pepper and cook, stirring, until tender, about five minutes. Season with a sprinkle of salt. Remove from heat and add lemon juice.stirfry2For each serving, top cauliflower “rice” with vegetables and sprinkle with one tablespoon pumpkin seeds and one tablespoon cilantro. Bon appetit!

Nutritional Info for one serving:
218 Calories, 26g Carbs, 11g Fat, 8g protein, 124mg Sodium, 6g Sugar


  • Loreli woods May 27, 2013 at 2:46 pm


  • Anonymous July 21, 2013 at 9:05 am

    why Is it so high in sugar? 9g is a lot. It doesn’t seem like it should have that much sugar…

    • thehappyhealthfreak July 21, 2013 at 9:16 am

      Really good question!! I didn’t think anything of it at the time. I just looked back at my recipe on My Fitness Pal and when I entered in the cauliflower it said it had 12g sugar for 120g, when in reality cauliflower only has about 2g of sugar per 100g. So it is indeed way off!! This brings it down to about 6g. There is a bit of natural sugar in the carrots and broccoli. Thanks!


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