Cauliflower & Kale Rice Stir Fry

Cauliflower, once considered a’bland’ vegetable has certainly made a comeback in recent years!

Nowadays, we are discovering it’s value as a substitute for flour in pizza bases and biscuits. Cauliflower has become incredibly popular for those undertaking the paleo diet (better knows as the cave man diet), and is favoured amongst low-carb dieters as a substitute for potato and rice . We must admit, in the Hare and Tortoise Kitchen, we are not Paleo dieters, nor do we follow a low-carb regime (in case you hadn’t already noticed). But we do advocate healthy eating and we do like to experiment with new ways of cooking and using ingredients.

This easy recipe for Cauliflower and Kale rice stir fry is now in season and perfect for winter, using wholesome ingredients. Make a large batch and pack it in the lunch box, it will keep for a few days in the fridge.

1/2 cauliflower stemmed

3-4 curly kale leaves finely sliced

1 carrot finely chopped

1/2 capsicum diced

1/2 cup  green string beans cut into 3cm

200 grams bacon sliced

1-2 cloves of garlic crushed

1 brown onion sliced

2 tbs coconut oil

1/2 cup soy sauce

1 tbs fish sauce

1-2  tbs oyster sauce

1 tbs sesame seeds

Pre prepare the cauliflower by parting each of the stems and placing into a mixer. Dice and pulse. You may be required to start and stop to stir the cauliflower to ensure it is chopped evenly. When diced evenly and looking similar to the consistency of rice… set aside.

In a wok or fry pan, heat the coconut oil on medium high heat.

Reduce the heat slightly and add the bacon. Cook until crispy.

Add the crushed garlic and onions. Cook until the onions have become transparent.

Add the rest of the vegetables excluding the cauliflower. Constantly stir through and cook for 2 minutes.

Add the cauliflower to the pan, set the heat to high , stir through and cook through for one minute.

Add the soy sauce, fish sauce, oyster sauce and sesame seeds. Cook for a further 2-3 minutes, tossing regularly to allow ingredients to cook evenly.





Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s