Stir-Fried Cauliflower Rice and Quinoa


I had never heard of cauliflower rice until my daughter brought it to my attention.  I admit that I was a bit skeptical about the concept.  I figured that pulverized cauliflower would just end up being a mushy mess, and I didn’t want to waste the cauliflower.  How wrong I was!  This is definitely a time that thinking outside my box paid off.

Our family has loved this recipe from the first time I made it.  I have included quinoa as an ingredient to add a complete protein.  The hardest part was figuring out what to do for soy sauce due to the migraine triggers and allergens present in commercially available products.  However, this recipe provided inspiration.  Without the balsamic vinegar, it works wonderfully in this stir-fry, and I hope to try it in other recipes soon.

Note that any broth can be used, but I use this one, because the ingredient list doesn’t currently contain peanuts, cashews, or any chemical additives like MSG. Please note that it does contain onions, but our family has not noted headaches following use of it.  It currently meets our food allergy needs, but please contact the company to confirm for yourself that it will meet your food allergy needs.

Soy Sauce

1 cup broth
2 tsp. molasses
1/2 tsp. ginger
1/4 tsp. garlic powder
1/4 tsp. salt
dash black pepper

Stir all ingredients together and heat in a saucepan.

Stir-Fried Cauliflower Rice and Quinoa

DSCF54381/2 cup white quinoa, uncooked
1 cup water
1/2 head cauliflower
1 to 2 carrots, diced
2 cloves garlic, diced
1 cup corn
1 Tbsp. olive oil
1 cup soy sauce

  1. Rinse quinoa in a fine mesh sieve and cook in water.  Set aside.
  2. Remove cauliflower florets from “trunks” and cut into 1 inch chunks.
  3. Process in a food processor until rice-sized.
  4. In a medium skillet, saute carrots and garlic in olive oil.
  5. Add corn and warm.
  6. Add cauliflower rice and and quinoa and cook covered for 5 to 8 minutes, stirring occasionally.
  7. Add soy sauce and cook another 2 minutes.
  8. Serve warm.



10 thoughts on “Stir-Fried Cauliflower Rice and Quinoa

  1. I just made cauliflower rice for the first time — it’s some work but it turned out good. This sounds great. Hungry Girl (Lisa Lillien) has a ton of cauliflower recipes on her website if you’re looking for new ideas!

    Liked by 1 person

  2. Pingback: Stir-Fried Chicken and Vegetables | Peanut-Free Migraine Mom

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