Stir Fried Cauliflower

Ingredients

• 1 mediumcauliflower, cut into bite-sized florets
• 2 tbsp (30 ml)dried wood ear mushrooms, soaked and sliced
• 2 mediumtomatoes, diced
• 3 clovesgarlic, minced
• 1 tbsp (15 ml)ginger, minced
• 3spring onions, sliced
• 2dried chillies (optional)
• 1 tbsp (15 ml)oyster sauce (or vegan alternatives)
• 1/2 tsp (2.5 ml), or to tastesalt
• 1/2 tsp (2.5 ml) (optional)sugar
• 60 ml (1/4 cup)water or vegetable stock
• 1 tsp (5 ml) mixed with 1 tbsp (15 ml) watercornstarch
• 3 tbsp (45 ml)oil

Instructions

1. 1

   Soak mushrooms

   Soak the dried wood ear mushrooms in warm water until softened. Drain them and slice into bite-sized pieces.

2. 2

   Fry cauliflower

   Heat the oil in a wok over high heat. Stir-fry the cauliflower for 3–4 minutes, until lightly charred but still crisp.

3. 3

   Add aromatics

   Add the garlic, ginger and dried chillies. Stir-fry for about 30 seconds, until fragrant.

4. 4

   Cook tomatoes

   Add the diced tomatoes and cook until they begin to soften and release their juices.

5. 5

   Simmer vegetables

   Stir in the wood ear mushrooms, oyster sauce, salt, sugar if using, and water or stock. Cover and cook for 4 minutes.

6. 6

   Thicken sauce

   Pour in the cornstarch slurry and stir until the sauce thickens and coats the vegetables.

7. 7

   Finish and serve

   Toss through the spring onions and serve immediately with steamed rice.

What is stir-fried cauliflower?

Stir-frying is a Chinese cooking technique that uses high heat and quick tossing to cook ingredients while keeping them lively in texture. This version brings together cauliflower, tomatoes and wood ear mushrooms with oyster sauce for a savoury, tangy finish.

The combination works because the cauliflower browns before the tomatoes add moisture, while the mushrooms contribute a pleasantly chewy contrast. Serve it as a vegetable dish alongside steamed rice.

Nutrition and macros by portion

The nutrition label shows one serving as written: 195 calories, 6g protein, 22g carbs, 14g fat.

The cauliflower and tomatoes provide most of the carbohydrates and fibre, while the oil is the main source of fat. The vegetables and mushrooms contribute some protein, with oyster sauce adding a little more; serve with steamed rice for a more substantial plate, or add another protein-rich dish alongside.

Prepare the ingredients first

Wood ear mushrooms: soak them until softened, then drain and slice before you start cooking. Having them ready makes it easier to add everything promptly once the wok is hot.

Cauliflower: cut the florets into similar bite-sized pieces so they cook at roughly the same rate. Mince the garlic and ginger and slice the spring onions in advance, too.

Build flavour in the wok

High heat: give the oil and wok time to heat before adding the cauliflower. Stir-frying it first helps create lightly charred edges while keeping the florets crisp.

Aromatics: add the garlic, ginger and chillies after the cauliflower has had its head start. Their brief 30-second fry releases fragrance without leaving them in the pan for long.

Balance the sauce

Tomatoes: cook them until they soften and release their juices; this gives the sauce moisture and a fresh, tangy note. The recipe then adds water or stock to help the vegetables cook under cover.

Oyster sauce: it supplies a savoury base, while the optional sugar can round out the tomato's sharpness. Choose a vegan alternative if needed, and adjust the salt to taste.

Keep the texture right

Cauliflower: after its initial 3–4 minutes of stir-frying, it should be lightly charred but still crisp. The covered 4-minute cook softens it further, so avoid extending that stage if you want it to retain a bite.

Cornstarch slurry: stir the mixture of cornstarch and water into the pan until the sauce thickens and clings to the vegetables. Add it after the covered cooking stage, as directed.

Serve it straight away

Spring onions: toss them through at the end to keep their fresh flavour and colour. Serve the dish immediately, while the cauliflower is hot and the sauce is coating the vegetables.

Steamed rice: it makes a simple accompaniment and soaks up the savoury tomato sauce. For a fuller meal, serve the stir-fry as part of a spread with other dishes.

Recipe notes & tips

• Cut the cauliflower florets to a similar size so they cook evenly.
• Soak and slice the wood ear mushrooms before heating the wok.
• Keep the wok at high heat for the initial cauliflower stir-fry.
• Stir the aromatics for about 30 seconds, just until fragrant.
• Mix the cornstarch thoroughly with water before adding it to the pan.
• Taste the sauce before serving and adjust the salt to your preference.

Variations

• Vegan sauce: use a vegan alternative to oyster sauce.
• More heat: include the optional dried chillies for a spicier dish.
• Stock swap: use vegetable stock instead of water for the cooking liquid.
• Sweeter finish: include the optional sugar to soften the sauce's sharpness.
• Rice pairing: serve over steamed rice to make the dish more filling.

Common mistakes to avoid

• Crowded wok: the cauliflower may not brown well; cook in batches if it will not fit in a single layer.
• Uneven florets: large pieces take longer to cook; cut them into similar bite-sized pieces.
• Burnt aromatics: garlic and ginger can catch if left too long; stir-fry them for about 30 seconds.
• Watery sauce: the slurry needs to thicken before serving; stir it in until it coats the vegetables.
• Overcooked cauliflower: it loses its crisp bite; keep to the stated 3–4 minutes of initial stir-frying and 4 minutes covered.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat in a pan until hot throughout; the cauliflower will be softer after storing.

Frequently asked questions