This simple, quick, Vegan Cauliflower Stir Fry oil-free 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.
Table of Contents
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.
Cooking Rice using an instant pot
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. Cook at HIGH pressure
White rice (basmati, jasmine): 5 minutes
Long-grain brown rice: 10 minutes
Less steam escapes from a pressure cooker than from a regular pan. Pressure cookers can use up to 70% less energy, reducing fuel bills and carbon emissions. Instant Pots are a popular brand of pressure cookers.
You can buy them from Amazon UK
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
Healthy Recipe: Easy Plant-Based Noodle Mushroom Stir-Fry
Stir Fry Noodles with Vegetables | Easy Vegan Recipe
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
Cauliflower can be good for you
Research published in The Journal of Nutrition suggests that compounds found in Cauliflower displayed a preferential activity against breast cancer cells. More information here
Sources
Easy Cauliflower Stir Fry Plant-Based Recipe
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.
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
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!
This looks so delicious! I’ve never tried cauliflower in a stir fry before so I will definitely give this recipe a try!
Simple, delicious and allergy friendly! Love your recipes for busy weekdays.
Love this! So simple to make, it’s perfect for a weeknight 🙂
Mmmmm – this stir-fry recipe looks so good! Cauliflower is so yummy, versatile, and filling 🙂
This looks delicious. Have you ever tried the air fryer for cauliflower? Sprinkly a few spices and it is so yummy.
Sounds yummy! I’m always looking for nutritious meals that are easy to make. Thank you ?
I am always looking for great recipes like this I can’t wait to try it!
This looks delicious and so easy to make. My perfect kind of recipe!
A great Meatless Monday dish. Its simple and seems flavorful.
Great and easy way for cooking cauliflower!
Wow that looks amazing! I am saving this to try for dinner this week. Thank you for sharing!
Can you send me some right now because it looks amazing
Cauliflower is one of our favourite veggies. My kids will often ask for it!!
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.
I have never heard of Maitake Mushrooms before – but this recipe sounds so yummyyyyyy, will have to try it out this weekend!
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! 🙂
This looks so good! I have to make this soon!