Quick and Easy Stir-Fried Cauliflower

I have always loved how I can have endless creative ways to use cauliflower. This simple, quick, and easy stir-fried cauliflower recipe is one of my favourite ways of using these tasty curds. I like to add mine on top of the rice to make a nice, delicious rice bowl, or sometimes I enjoy it like a salad and eat it as it is.

Main Ingredients:

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

Cook rice separately. I cooked mine using a pressure cooker.

For the Rice:

1.) Put two cups of rice and 2.5 cups of water. Pressurize for 20 minutes. Note: No salt added.

How to make Stir-Fried Cauliflower:

The overall process of making this stir-fried cauliflower is really easy but here are some tips that can help you to do 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 taste. 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 and top it with the stir-fried cauliflower.

5.) Enjoy!

Stir-fried Cauliflower

Stir-Fried Cauliflower

I have always loved how I can have endless creative ways to use cauliflower. This simple, quick, and easy stir-fried cauliflower recipe is one of my favourite ways of using these tasty curds. I like to add mine on top of the rice to make a nice, delicious rice bowl, or sometimes I enjoy it like a salad and eat it as it is.
5 from 9 votes
Prep Time 5 mins
25 mins
Course Main Course
Cuisine Fusion
Calories 1416 kcal


  • pressure cooker
  • Non-stick Pan


  • 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


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!

If you want to know how I cook delicious, Jamaican-inspired vegan curry, click here.

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.

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.



  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

  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!

  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!

  4. Allergy Spot

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

  5. PearPerson

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

  6. Scout

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

  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.

  8. Shelley Hanson

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

  9. Suzanne

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

  10. Ana

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

  11. Kevin Foodie

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

  12. Luca

    5 stars
    Great and easy way for cooking cauliflower!

  13. Julie

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

  14. Laura le Roux

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

  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.

  16. joydellavita

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

  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! 🙂

  18. erika

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


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