Weeknight dinners are often all about the bowl – some type of whole grain, bean or lentils, roasted veggies, and a delicious dressing. I never get sick of this BUT sometimes I forgot just how easy (and quick!) it is to whip up a stir fry recipe like this one. The key is cooking the grain – or in this case cauliflower rice – on Sunday so all you have to do is throw broccoli and a few other veggies in a pan. But don’t worry if you didn’t plan ahead, unlike regular rice, cauli rice only takes a few minutes to cook!

 

 easy vegetable stir fry with cauliflower rice // clean food dirty city

Crazy for Cruciferous

Did you know broccoli has more vitamin C than some citrus fruits?! Next time you feel that cold coming on you may just want to reach for that head of broccoli instead.. or cauliflower, Brussel sprouts, kale, bok choy, and cabbage for some other pretty amazing nutritional benefits. They’re rich in vitamins C, K, folate, and fiber, making them anti-inflammatory, immune-boosting, cancer-fighting, skin-protecting, and anti-aging. They also contain a compound called indole-3-carbinol that promotes the breakdown of estrogen and can help counteract or protect against some hormonal imbalances. 

Basically, they are super good for you and promote your body’s natural detox processes. This bowl is loaded full of them with a triple punch from the broccoli, cauliflower, and bok choy. The cauliflower stores well in the fridge so it can be made in advance – and used in place of any grain all week. Feel free to add in any of your favorite veggies to this stir fry! 

Ingredients
Serves 2

Vegetable stir fry

  • 1 head of broccoli, cut into florets
  • 1 head baby bok choy, sliced and leaves seperated
  • 1 red pepper, sliced into matchsticks
  • 1 cup of frozen peas
  • Scallions and cilantro, for garnish

Turmeric cauliflower rice

  • 1/2 large cauliflower or 1 small cauliflower
  • 1 scallion, thinly sliced
  • 1 clove of garlic, minced
  • 1/4 – 1/2 teaspoon turmeric

Tamari sauce

  • ⅓ cup low sodium gluten-free tamari
  • 1 tablespoon tahini
  • ½ lime, juiced
  • 1 teaspoon sesame oil

Serve with panfried tofu!

 

Method

Whisk all the ingredients together for the tamari sauce, and set aside.

For the cauliflower, begin by peeling away the green leaves.  Cut into florets (including the stems). Place a handful of florets into the food processor (about a cup or so) and put the lid on. Pulse a few times or until the cauliflower is in small rice like pieces. (Keep the pieces on the larger side so they do not get mushy). Repeat in small batches until the whole head is riced. Alternatively, you can chop it by hand with a knife.

In a large skillet, heat the coconut oil over medium high. Add the scallion and cook for 3 – 4 minutes. Add the garlic and the turmeric and cook for one minute. Then add the cauliflower, mix well, and cook for 5 – 7 more minutes, or until the cauliflower is just soft. Scoop cauliflower into a bowl and wipe out the pan.

Bring the pan to medium heat; add the broccoli, red peppers, and bok choy stems with a scant 1/4 cup water (just enough for them to steam). Toss the veggies around and cook until steamed through and water has nearly evaporated, 3 – 5 minutes. The veggies should be crisp but tender. Add the peas, bok choy leaves, and the satay sauce and cook until just warmed through.

At this point you can add in the cauliflower rice and gently toss until well incorporated and heated through OR serve the veggie stir fry on top of the cauliflower rice as I love to do (and as pictured)!

Top with cilantro, scallions, toasted cashews, and panfried tofu, if desired. Enjoy!