Beef and Broccoli Cauli-Rice

Ingredients

• 1 largecauliflower (grated, about 950 ml (4 cups))
• 60 ml (1/4 cup), dividedcoconut oil
• 225 g (4 oz)mushrooms, sliced
• 475 ml (2 cups)small broccoli florets
• 1 largeonion, chopped
• 2 mediumcelery stalks, sliced
• 2red sweet peppers, chopped
• 454 g (1 lb)lean grass-fed minced beef
• 1/4 teaspoonHimalayan salt
• 1 teaspoonfreshly cracked black pepper
• 1/2 teaspoonChinese five-spice
• 1/2 teaspoonground ginger
• 2bird's eye chillies, finely chopped
• 60 ml (1/4 cup)coconut aminos
• 30 ml (2 tablespoons)unseasoned rice vinegar
• 15 ml (1 tablespoon)fish sauce
• about 35 g (1/4 cup)sliced blanched almonds, toasted

Instructions

1. 1

   Cut the cauliflower

   Break the cauliflower into small florets and put them in a food processor bowl.

2. 2

   Make cauliflower rice

   Pulse the cauliflower briefly about 10–15 times, until it has a rice-like texture. Alternatively, grate it with a box grater or the grating disc of a food processor.

3. 3

   Cook the mushrooms

   Heat a large wok over high heat and melt 30 ml (2 tablespoons) of the coconut oil. Add the mushrooms and stir or sauté almost constantly for about 2–3 minutes, until golden. Add the broccoli and cook for about 1 minute, until bright green and slightly softened, then transfer the vegetables to a bowl.

4. 4

   Soften the vegetables

   Put the wok back over the heat and add 15 ml (1 tablespoon) of coconut oil. Add the onion, celery and sweet peppers, season lightly with salt and sauté for about 2–3 minutes, until softened. Transfer them to the bowl with the mushrooms and broccoli.

5. 5

   Brown the beef

   Return the wok to the heat and add the remaining coconut oil, followed by the minced beef. Cook until it is almost completely browned, then add the salt, pepper, five-spice, ginger, chillies, fish sauce, coconut aminos and rice vinegar. Stir well and cook until the beef is cooked through, then stir in the cauliflower.

6. 6

   Cook the cauliflower

   Reduce the heat to medium and cook, stirring often, for about 5 minutes, until the cauliflower is soft but still has a little crunch.

7. 7

   Toast the almonds

   Meanwhile, toast the sliced almonds in a dry frying pan over medium heat until golden and fragrant.

8. 8

   Combine and serve

   Add the reserved vegetables and toasted almonds to the beef and cauliflower. Stir to combine and serve.

What is beef and broccoli cauli-rice?

This is a wok-cooked beef and vegetable dish served with finely chopped cauliflower in place of a rice base. It takes inspiration from the savoury, stir-fried flavours often associated with Chinese-American beef and broccoli, while using coconut aminos, fish sauce and Chinese five-spice for its own particular seasoning.

The method cooks the vegetables in batches, then brings them back together at the end. That helps keep the broccoli and peppers distinct rather than letting everything stew in the wok.

Nutrition and macros by portion

The nutrition label shows one serving as written: 465 calories, 33g protein, 23g carbs, 30g fat.

The beef supplies most of the protein, while the coconut oil and almonds contribute much of the fat. Cauliflower, broccoli, peppers and the sauces provide the carbohydrates, with the vegetables also adding fibre. For a balanced plate, serve a portion with extra non-starchy vegetables, or add rice if you want more carbohydrate.

Why cook the vegetables in batches?

Mushrooms first: they release moisture as they cook, so give them space and stir regularly until they start to turn golden. The broccoli joins them only briefly, which keeps it green and slightly firm.

Onion and peppers: these need a little time to soften, but cooking them separately from the beef makes it easier to control their texture. Set all the cooked vegetables aside and add them back just before serving.

Getting the cauliflower texture right

Even pieces: pulse the florets in short bursts rather than running the processor continuously. Stop when the pieces resemble rice; over-processing can turn them into a damp, fine mash.

Keep a little bite: cook the cauliflower for about 5 minutes over medium heat, stirring often. It should soften without losing all its texture.

Building the savoury flavour

Spice and heat: Chinese five-spice and ground ginger give the beef a warm, aromatic base, while bird's eye chillies bring sharp heat. If you prefer a milder dish, remove the chilli seeds before chopping.

Sauces and vinegar: coconut aminos and fish sauce season the beef, and rice vinegar adds a tangy edge. Stir them in once the beef is nearly browned so they coat the meat and can cook through with it.

Watch the wok temperature

High heat works well for browning the mushrooms and cooking the beef, but avoid crowding the wok. If the ingredients release more liquid than expected, keep cooking and stirring until the excess moisture has reduced.

Lower the heat to medium when the cauliflower goes in. This gives it time to soften without scorching the meat or leaving the bottom of the wok too dry.

Finish with toasted almonds

Dry-toasting the almonds separately makes them fragrant and gives the finished dish a crunchy contrast. Watch them closely and stir as they toast, since they can darken quickly in a hot pan.

Stir the almonds in at the end so they keep some of their crunch. Serve straight from the wok while the beef and vegetables are hot.

What to serve alongside it

This dish already includes beef, cauliflower and several vegetables, so it can be served on its own. For a larger meal, offer extra steamed broccoli or another simple vegetable on the side.

If you want a more substantial plate, serve it with cooked rice. The cauliflower mixture can still be enjoyed as the main topping.

Recipe notes & tips

• Cut the cauliflower into evenly sized florets so it processes at a similar rate.
• Pulse in short bursts and check the texture often to avoid making cauliflower purée.
• Have the vegetables and sauces prepared before heating the wok, as the cooking moves quickly.
• Use a wide wok or pan so the mushrooms can brown rather than steam.
• Toast the almonds while the cauliflower cooks, keeping an eye on them as they colour.
• Taste before serving and adjust the seasoning if needed.

Variations

• Milder heat: remove the chilli seeds or use one bird's eye chilli instead of two.
• Extra vegetables: add more broccoli or sliced peppers, cooking them in batches as described.
• Different nuts: use sliced cashews instead of almonds and toast them until fragrant.
• More ginger: add a little extra ground ginger for a stronger warming note.
• Serve with rice: spoon the beef and vegetables over cooked rice for a more filling meal.

Common mistakes to avoid

• Over-processing cauliflower: it turns past rice-like pieces into mush, so pulse briefly and check as you go.
• Crowding the wok: the vegetables can steam instead of browning, so cook them in batches if needed.
• Leaving mushrooms unstirred: they may stick or brown unevenly, so stir frequently over the high heat.
• Cooking cauliflower too long: it loses its slight bite, so start checking at about 5 minutes.
• Adding almonds too early: they soften in the mixture, so fold them in just before serving.

How to store

Cool leftovers promptly and store them in an airtight container in the fridge for up to 3 days. Reheat in a wok or frying pan until piping hot, stirring regularly; the cauliflower may soften further after storage.

Frequently asked questions