Teriyaki Cauliflower Stir Fry

Ingredients

• 60 ml (¼ cup)low-sodium soy sauce
• 240 ml (1 cup)water
• ½ tspground ginger
• ½ tspchilli garlic paste (optional)
• ¼ tspgarlic powder
• ¼ tspChinese five-spice powder
• 5 tbsp, packedbrown sugar
• 1 tbspmaple syrup
• 2 tbspcornflour
• 60 ml (¼ cup)cold water
• 1 headcauliflower
• 125 g (1 cup)plain flour
• 240 ml (1 cup)unsweetened almond milk
• 30 g (½ cup)panko breadcrumbs (optional)
• 2 tspgarlic powder
• ½ tsponion powder
• ½ tspground pepper
• ¼ tspsalt
• 340 g (12 oz)bag of Steamfresh frozen vegetables (broccoli, carrots and water chestnuts)
• 227 g (8 oz)white button mushrooms
• The baked cauliflower bitesbaked cauliflower bites
• The sauceteriyaki sauce
• To garnishchopped spring onions

Instructions

1. 1

   Prepare the batter

   Mix the flour with the almond milk to make a batter, then stir in the garlic powder, onion powder, pepper and salt.

2. 2

   Coat the cauliflower

   Dip the cauliflower pieces into the batter and arrange them on a baking tray lined with baking paper.

3. 3

   Add the breadcrumbs

   If you want a crunchier coating, sprinkle the panko breadcrumbs over the battered cauliflower.

4. 4

   Bake the bites

   Bake at 190°C (375°F) for 45 minutes, or until browned.

5. 5

   Mix the sauce

   In a medium saucepan, combine the soy sauce, 1 cup of water, ginger, chilli garlic paste if using, garlic powder, five-spice powder, brown sugar and maple syrup. Leave out the cornflour and cold water for now.

6. 6

   Thicken the sauce

   When the sauce begins to simmer, mix the cornflour with the cold water to make a slurry. Stir it into the sauce to thicken.

7. 7

   Cook the mushrooms

   Stir-fry the mushrooms with a couple of splashes of soy sauce until softened and their liquid has been released.

8. 8

   Add the vegetables

   Add the frozen vegetables and cabbage, then stir-fry until crisp-tender.

9. 9

   Combine and coat

   Add the baked cauliflower bites and sauce, then stir well so everything is evenly coated.

10. 10

    Serve the stir fry

    Serve over rice and garnish with chopped spring onions.

What is teriyaki cauliflower stir fry?

Teriyaki is a Japanese cooking style associated with food coated in a glossy, sweet-savoury sauce. This version takes the idea in a stir-fry direction, pairing cauliflower bites with mushrooms and mixed vegetables.

Baking the cauliflower separately gives it time to brown before it is tossed with the sauce. The result is a mix of tender vegetables, saucy coating and a little crunch from the optional panko.

Nutrition and macros by portion

The nutrition label shows one serving as written: 315 calories, 9g protein, 68g carbs, 4g fat.

The brown sugar, maple syrup, flour and any rice served alongside contribute most of the carbohydrates; the soy sauce and optional panko also add to the dish's energy. The vegetables and mushrooms provide some protein and fibre, while the recipe uses little added fat. Serve with a measured portion of rice and plenty of the vegetable mixture to balance the plate.

The cauliflower coating

Batter: Coat the cauliflower evenly so the flour mixture clings to its surfaces. The recipe lists almond milk for the batter; mix it with the flour and seasonings until smooth enough to dip.

Panko: The breadcrumbs are optional, but they add a crisp outer layer. Sprinkle them over the coated cauliflower before baking.

Getting the sauce right

Simmer: Combine the sauce ingredients in the pan and wait until it begins to simmer before thickening it. Stir the cornflour and cold water together first, then add the slurry to avoid dry lumps.

Thickness: Stir as the sauce thickens and take it off the heat when it can coat the vegetables. The finished sauce should cling rather than pool like a thin broth.

Timing the vegetables

Bake first: The cauliflower needs 45 minutes in a 190°C oven, so start it before preparing the final stir-fry. This is the longest part of the recipe.

Stir-fry last: Cook the mushrooms until softened, then add the frozen vegetables. Stop when they are crisp-tender so they retain some bite.

A good finish

Coating: Add the baked cauliflower and sauce once the vegetables are ready, then turn everything gently until evenly covered. Folding rather than vigorous stirring helps the baked pieces keep their shape.

Garnish: Chopped spring onions add a fresh finish. Serve the stir fry over rice, as directed, to make it a more filling meal.

What to serve alongside

Rice is the suggested base and soaks up any sauce left in the bowl. Plain steamed rice keeps the sweet, savoury sauce in focus, while brown rice gives the plate a chewier texture.

If you want an extra side, serve a simple salad or additional steamed vegetables without a strongly flavoured dressing.

Recipe notes & tips

• Cut the cauliflower into similar-sized pieces so they bake at roughly the same rate.
• Line the tray with baking paper to make the battered cauliflower easier to lift off.
• Mix the cornflour thoroughly into cold water before adding it to the simmering sauce.
• Cook the mushrooms until their released liquid has mostly evaporated before adding the frozen vegetables.
• Stir the cauliflower through the sauce gently to help keep its coating intact.
• Have the sauce and vegetables ready before combining them with the baked cauliflower.

Variations

• More heat: Increase the chilli garlic paste to suit your preference.
• Extra crunch: Use the optional panko and serve the cauliflower soon after coating it in sauce.
• Vegetable swap: Replace the frozen mix with another combination of broccoli, carrots and water chestnuts.
• Mushroom choice: Use sliced shiitake mushrooms in place of the white button mushrooms.
• Ginger lift: Add a little more ground ginger for a more pronounced warm flavour.

Common mistakes to avoid

• Uneven cauliflower pieces: Cut them to a similar size so smaller pieces do not brown too quickly.
• Lumpy sauce: Stir the cornflour into cold water until smooth before adding the slurry.
• Soft vegetables: Stir-fry only until crisp-tender, rather than cooking them until completely soft.
• Broken cauliflower bites: Fold them through the sauce gently instead of stirring vigorously.
• Crowded baking tray: Spread the bites out in a single layer so they can brown rather than sit in a pile.

How to store

Refrigerate leftovers in an airtight container for up to 3 days. Reheat in a pan over a medium heat, stirring gently until hot; the cauliflower coating will soften after storage.

Frequently asked questions