Broccolini & Cauliflower “Fried Rice” Bowls

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Most people are familiar with the lower starch alternative to rice, called cauliflower rice, which is a nice way to add more vegetables to your plate. But I also love broccolini, zucchini, broccoli and carrot as a food switch up for rice that can change the color, taste and nutrient profile of your dish. In this veggie bowl, you can add tofu, tempeh, nuts, seeds, legumes or a fried egg to boost the protein profile.

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Ingredients:

  • Organic plain or marinated tofu
  • 2 bunches of broccolini, roughly chopped
  • ½ cauliflower, roughly chopped
  • 2 Tbsp of olive or coconut oil
  • 4 long chillies or 1 red pepper, sliced
  • 4 green scallions, trimmed and sliced (plus extra to serve)
  • 3 garlic cloves, finely chopped
  • 1 cup (150g) green beans, trimmed and chopped into 1-inch pieces
  • 2 Tbsp of tamari
  • 2 tsp of honey
  • 1 cup (100g) of bean sprouts
  • ½ cup of coriander
  • Roasted pine nuts to serve
  • Salt and pepper to taste

Directions:

  1. Pulse the broccolini and cauliflower florets in a food processor until it resembles rice. Set aside.
  2. Heat oil in wok, slice tofu into strips and fry in oil until crispy, and set aside.
  3. In the heated wok sauté chillies/peppers, scallions, garlic and green beans for about 3 minutes then add “cauli-broccolini rice” and stir for another few minutes until tender. Drizzle with tamari and honey until mixed through.
  4. Spoon into serving bowls and add cooked tofu strips, bean sprouts, fresh coriander, toasted pine nuts, and extra scallions.

Substitutions:

Pine nuts – Cashews, blanched almonds, macadamias

Broccolini – broccoli, zucchini

Cauliflower – zucchini

Scallions – onion

Prep time: 15 minutes

Cook time: 10 minutes

Total time: 25 minutes

Servings: 4-6

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

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Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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