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Dinner / Healthy Lunch Recipes / Healthy Weight Loss / Lunch / Meal Prep / Plant-based

Cauliflower Rice Stir-fry

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Spring is here and with the change of the seasons our food preferences and cravings change too. It is a perfect time to spring clean your body with real food. I like to call it a real food reset (as mentioned in the Detox Stew posted a few weeks back).  This is one of my favourite real food recipes as it is quick to make, filling and loaded with nutrients and super foods. You can serve it up hot or cold.

I love using cauliflower rice it’s an easy swap to lower calories but still fuel and fill your body with awesomeness. 

1 cup rice = 206 calories

1 cup cauliflower rice = 25 calories

If you know me, you know I am not a fan of calorie counting or eating from a place of lack or negativity. I am not posting this saying one is better than the other. My focus is to educate people to make the best choices to suit their individual, nutritional needs. I personally prefer the taste and feeling after I have cauliflower rice vs regular rice so I choose that. My kids love regular rice so they eat that, you can even do a combo too! One of the other reasons I love cauliflower so much is that it is a cruciferous vegetable (along with broccoli, brussel sprouts and cabbage) which all help the body’s natural detoxification process. A real food detox is all about adding in more foods that will nourish our cells and also help the body eliminate toxins. 

This dish has chickpeas which are part of the legume family, they are a budget friendly protein source,  high in phytochemicals, aid in healthy cholesterol levels, rich in fibre, and help with blood sugar balance. 

I love to garnish this meal with sesame seeds and cilantro. Fresh herbs like cilantro are rich in antioxidants, can help remove harmful heavy metals from the body and can also help protect against cardiovascular disease by lowering LDL (“bad” cholesterol) levels. I put it on everything!

Even with all the benefits of the ingredients in this meal, the real reason you’ll want to make this is because it’s tasty, versatile and a one pot meal that can be made in under 20-30 minutes. That is my kind of meal. 

This recipe is:

  • plant-based
  • gluten-free
  • gluten-free
  • healthy
  • delicious
  • simple to make

The Recipe


Cauliflower Rice Stir-fry

Makes: 4-5 servings

Prep Time: 10 minutes

Cook Time: 10-15 minutes


1 tablespoon avocado or coconut oil

2 cloves garlic, minced

½ medium yellow onion, diced

1 inch grated ginger (or 1 teaspoon)

1 cup broccoli florets

1 cup red cabbage, shredded

1-2 carrots, peeled and shredded

4 cups cauliflower rice

1 red pepper

2 cups cooked chickpeas (can substitute for 2-3 cooked chicken breasts)

Stir-fry sauce

¼ cup tamari (or soy sauce)

2-3 tablespoons water

2 tablespoons rice vinegar

1 tablespoon sesame oil

1 teaspoon ginger

  1. In a small bowl, whisk together ingredients for stir-fry sauce.
  2. In a large frying pan, heat avocado oil, onion, garlic and ginger and sauté for 1-2 minutes.

  3. Add carrots, broccoli, red pepper, and red cabbage. Continue to sauté for 5-8 minutes until veggies have softened.
  4. Add cauliflower rice, chickpeas (or cooked chicken) and sauce. Sauté for 5 more minutes.
  5. Garnish with fresh cilantro and sesame seeds.

If you make this recipe I would love to hear what you think in the comments below or be sure to tag me in your pictures on Instagram @pam_rocca. I love seeing what you are enjoying.

As always sharing is caring, if you know someone who would love this recipe I would so appreciate you sharing it with them.

Happy Meal Prep Sunday,