Vegetable Stir Fry with Cauliflower Rice

by Sophia Seaton

This recipe appears on episode 1 of ‘Ready Steady Shuk’

Prep time: 25 mins | Cooking time: 25 mins | Serves 2


  • 1/2 Cauliflower
  • 1 Bell Pepper, chopped
  • 1 Carrot, peeled and chopped
  • 1 Onion, diced
  • 1 clove Garlic, minced
  • 1 Courgette, chopped
  • 6 Cherry Tomatoes, quartered
  • 1 cup Fresh Spinach Leaves
  • 1 tbsp Sunflower Oil
  • 1/4 tsp Salt
  • 1/4 tsp Pepper
  • 1/2 tsp Garlic Powder
  • 1/4 tsp Paprika
  • 1/4 tsp Turmeric


  1. Grate your cauliflower with a box grater or food processor into rice-sized “grains”, and transfer onto paper towels to absorb excess moisture, which can make your dish soggy, then set aside.
  2. Add oil to a frying pan and heat over a medium-low light.
  3. Fry onions and garlic in oil, stirring regularly, until translucent.
  4. Add salt, pepper, paprika, garlic powder and turmeric to pan, followed by pepper and carrot, and mix to coat.
  5. Increase the heat, and stir fry until carrots have softened a little, then add courgette (approx 5 mins).
  6. Continue stir-frying until pepper, carrot and courgette have softened to desired bite (approx 3-5 mins)
  7. Add dried cauliflower rice, and cook through for 2-3 minutes.
  8. Make a space in the pan, and add cherry tomatoes and spinach, allowing the moisture to evaporate on the bottom of the pan, then stir into the rest of the mixture.
  9. Stir fry for a further minute, then serve.
Sophia's vegetable stir fry with cauliflower rice