Easy Cauliflower Stir Fry Plant-Based Recipe

This simple, quick, and easy cauliflower stir-fry plant-based recipe is one of my favourites. I have always loved how I can have endless creative ways to use cauliflower and this dish is one of them. I like to add mine on top of the rice to make a nice, delicious rice bowl or sometimes I enjoy eating it with noodles, making a salad or eating it as it is.

I cook without adding any oils

I rarely use oil in my cooking. I often cook my dishes without oil and I use a non-stick frying pan.
I add a small amount of water when I fry my vegetables. It works very well as a substitute for oil and vegetables come out perfectly cooked without burning. If you want your vegetables to be crispy or sautéed then add a small amount of water. Adding more water will make them sweat.

For nutritional purpose of adding healthy fats to our diet, I like to eat plenty of avocados, seeds and nuts and incorporate them in my recipes when it makes sense.

Main Ingredients for making easy cauliflower stir fry

  • Onion
  • Bell Peppers
  • Cauliflower
  • Maitake Mushroom (or any mushroom of your choice)
  • Rice
  • Pumpkin Seeds

Cook rice separately. I cooked mine using an instant pot.

For the Rice:

1.) Add 2 cups of rice and 2.5 cups of water into a pressure cooker/instant pot. Pressurise for 20 minutes. Note: No need to add salt.

How to make cauliflower stir fry

The overall process of making this stir-fried cauliflower is really easy but here are some tips that can help you to make it perfectly.

1.) Fry onion (use a non-stick pan instead of frying it with oil) until it’s golden brown. Add mushrooms and salt. Add 1-2 teaspoons of chilli powder, black pepper, 1 teaspoon of turmeric and 1 teaspoon of cumin. Fry until the mushrooms are golden brown.

2.) Add chopped cauliflower and sliced bell peppers. Stir everything and let it cook for 5-6 minutes until the cauliflower and peppers are just about the right texture. Note: Do not overcook.

3.) Add half a cup of pumpkin seeds and leave it to simmer for another 2 to 3 minutes.

4.) Prepare rice or noodles of your choice and top it with stir-fried cauliflower.

5.) Serve and enjoy!

Check my other delicious recipes

Vegan Bibimbap Simple & Quick Korean Recipe 🇰🇷

Mung Bean Recipe with Shiitake Mushrooms No Gluten

Homemade Vegan Thai Curry

Healthy Recipe: Easy Plant-Based Noodle Mushroom Stir-Fry

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Recipe for tasty vegan Konjac Seaweed Noodle Curry

Curried TVP/Soya Meat Curry with Rice Delicious Recipe

Gluten-Free Jamaican-Inspired Vegetable Curry Recipe

Delicious Vegan and gluten-free recipe Chickpea & Walnut Salad

Stir-fried cauliflower

Easy Cauliflower Stir Fry Plant-Based Recipe

This simple, quick, and easy cauliflower stir-fry plant-based recipe is one of my favourites. I have always loved how I can have endless creative ways to use cauliflower and this dish is one of them. I like to add mine on top of the rice to make a nice, delicious rice bowl or sometimes I enjoy eating it with noodles, making a salad or eating it as it is.
5 from 9 votes
Prep Time 5 mins
25 mins
Course Main Course
Cuisine Fusion
Calories 1416 kcal

Equipment

  • pressure cooker/instant pot
  • Non-stick Pan

Ingredients
 
 

  • 1 pc Onion
  • 2 pcs Bell Pepper
  • 1 pc Cauliflower Medium-Sized
  • 2 cups Mushroom
  • 1 tsp Black Pepper
  • 1 tsp Chili Pepper
  • 1 tsp Turmeric
  • 1 tsp Cumin
  • 2 cups Rice

Instructions
 

  • Fry onion (use a non-stick pan instead of frying it with oil) until it's golden brown. Add mushrooms and salt. Add 1-2 teaspoons of chilli powder, black pepper, 1 teaspoon of turmeric and 1 teaspoon of cumin. Fry until the mushrooms are golden brown.
  • Add chopped cauliflower and sliced bell peppers. Stir everything and let it cook for 5-6 minutes until the cauliflower and peppers are just about the right texture.
    Note: Do not overcook.
  • Add half a cup of pumpkin seeds and leave it to simmer for another 2 to 3 minutes.
  • Prepare rice or noodles of your choice and top it with stir-fried cauliflower.
  • Serve and enjoy!

For the Rice

  • Add 2 cups of rice and 2.5 cups of water into a pressure cooker/instant pot. Pressurise for 20 minutes. Note: No need to add salt.

Nutrition

Calories: 1416kcalCarbohydrates: 306gProtein: 33gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 33mgPotassium: 1174mgFiber: 8gSugar: 5gVitamin A: 147IUVitamin C: 15mgCalcium: 142mgIron: 6mg
Keyword vegan recipe, oil free recipe, plan-based recipe, simple vegan recipe, vegetarian recipe, healthy recipe,
Tried this recipe?Let us know how it was!

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by | Jul 16, 2021

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About the Author

<a href="https://strongwithplants.com/author/inga/" target="_self">Inga K</a>

Inga K

Inga became vegan in March 2018. After a series of documentaries that hit hard, she and her husband switched to a plant-based diet within a week and vegan soon after.Inga has a UK Level 5 Advanced Diploma in Diet and Nutrition.

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Strongwithplants.com is a blog for anyone who strives for a healthy and happy life. We share healthy plant-based (and often oil-free) recipes and give you the best tips on finding vegan local food whilst travelling, promoting a plant-based lifestyle focusing on good health and spiritual wellbeing.

A plant-based lifestyle is not about giving up. It’s about embracing all that’s good. Eat food that doesn’t harm your body, animals, or the planet. Use a little as possible and recycle everything. Eat local and unprocessed food to minimise your carbon footprint. Avoid buying anything that contributes to animal suffering.

Each individual’s dietary needs and restrictions are unique to the individual. Please seek advice from a professional nutritionist or your doctor.

Please see the full disclaimer here.

 

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19 Comments

  1. Denise

    5 stars
    pls always make recipes I am always waiting for the ones u make because it’s so easy and i get to do them at home

    Reply
  2. Sandra Ans

    5 stars
    I love Cauliflower, so I am always excited about new recipes! I also like the idea of pumpkin seeds! It really needs to taste together very, very good! 🙂 Thanks for the recipe!

    Reply
  3. JJ

    This looks so delicious! I’ve never tried cauliflower in a stir fry before so I will definitely give this recipe a try!

    Reply
  4. Allergy Spot

    5 stars
    Simple, delicious and allergy friendly! Love your recipes for busy weekdays.

    Reply
  5. PearPerson

    Love this! So simple to make, it’s perfect for a weeknight 🙂

    Reply
  6. Scout

    Mmmmm – this stir-fry recipe looks so good! Cauliflower is so yummy, versatile, and filling 🙂

    Reply
  7. Elise Ho

    5 stars
    This looks delicious. Have you ever tried the air fryer for cauliflower? Sprinkly a few spices and it is so yummy.

    Reply
  8. Shelley Hanson

    Sounds yummy! I’m always looking for nutritious meals that are easy to make. Thank you 😊

    Reply
  9. Suzanne

    5 stars
    I am always looking for great recipes like this I can’t wait to try it!

    Reply
  10. Ana

    5 stars
    This looks delicious and so easy to make. My perfect kind of recipe!

    Reply
  11. Kevin Foodie

    5 stars
    A great Meatless Monday dish. Its simple and seems flavorful.

    Reply
  12. Luca

    5 stars
    Great and easy way for cooking cauliflower!

    Reply
  13. Julie

    Wow that looks amazing! I am saving this to try for dinner this week. Thank you for sharing!

    Reply
  14. Laura le Roux

    Cauliflower is one of our favourite veggies. My kids will often ask for it!!

    Reply
  15. Ida Wahyuni

    I love vegan food. Since I am Muslim, I cannot buy meat that does not have a halal label. So vegan food saves my life.

    Reply
  16. joydellavita

    I have never heard of Maitake Mushrooms before – but this recipe sounds so yummyyyyyy, will have to try it out this weekend!

    Reply
  17. Trace x

    5 stars
    These have all my favourite ingredients with top nutrients!

    I have pumpkin seed in my cupboard, but haven’t thought about using them for a while. I will try this!

    Thank you for the inspiration –great post! 🙂

    Reply
  18. erika

    This looks so good! I have to make this soon!

    Reply

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