Mediterranean Stir Fry Recipe

Mediterranean Stir Fry Recipe
Heather Nicholds, C.H.N.

Avoid the bite of cauliflower by gently stir-frying it and adding lemons and seeds to make it pop! This also ensures you’re getting lots of necessary amino acids, while tasting extraordinary because they’re roasted.

Mediterranean Stir Fry Recipe

Prep time:
Cook Time:
Time from start to eating:
Makes enough for 2 meals

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  • 1 cup long grain brown rice
  • ½ tsp olive oil
  • ½ head of cauliflower, chopped
  • 1 red pepper, chopped
  • 1 tsp paprika
  • pinch ground black pepper
  • Sea salt, to taste
  • 1 lemon, zested and juiced
  • Lettuce, torn into bite-size pieces
  • Handful pumpkin seeds, toasted


  1. Rinse the rice with water, drain, add 2 cups water for every 1 cup rice. Sprinkle a bit of sea salt in the water, bring it to a boil for a couple of minutes, then turn down to low and simmer for 45 minutes. Rice is fully cooked when it is dry and fluffy. Do not stir the rice while it is cooking.
  2. Start the stir fry about 10 minutes before the rice is finished. Have the cauliflower and red pepper chopped and ready to go.
  3. Zest and juice the lemon before you start the stir fry, and have all the spices out and ready. Heat a wok to medium-high heat. Add the oil and the cauliflower, and stir to keep the cauliflower moving.
  4. Add the red pepper when the cauliflower begins to soften and continue moving the vegetables around the wok. Once the red pepper has softened slightly, add the spices and stir to coat the vegetables. Pour a small amount of water (1 Tbsp or so), or lemon juice if yours was particularly juicy, down the side of the wok and continue stirring until the vegetables have steamed slightly.
  5. Once the water has evaporated, quickly add the lemon juice and zest and stir to combine. Remove from heat as soon as the vegetables are seasoned, stir the lettuce in to get the lemon around it, and serve over the rice. Top with some toasted pumpkin seeds.



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