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Slow Cooker Stir Fry Vegetables & Cauliflower Rice Recipe

  • Author: Katherine

Ingredients

Scale

For the Stir Fry Vegetables:

  • Firm Vegetables (add at the beginning):

    • 1 large head of broccoli, cut into medium florets (about 4 cups)

    • 2 large carrots, peeled and sliced diagonally into ¼-inch thick pieces (about 1.5 cups)

    • 1 red bell pepper, cored, seeded, and sliced into strips

    • 1 yellow or orange bell pepper, cored, seeded, and sliced into strips

    • 1 medium yellow onion, cut into wedges or thick slices

    • 8 oz cremini or white button mushrooms, cleaned and halved or quartered if large

  • Optional Protein (add at the beginning if using plant-based, or cooked at the end if animal-based):

    • 1 (14-16 oz) block extra-firm tofu, pressed and cubed (if using)

    • OR 1.5 cups cooked edamame, shelled (add with tender vegetables)

    • OR 1 lb boneless, skinless chicken breast or thighs, cut into 1-inch pieces (brown lightly before adding, or add raw and ensure it’s cooked through)

    • OR 1 lb shrimp, peeled and deveined (add during the last 20–30 minutes of cooking)

  • Tender Vegetables (add during the last 30-45 minutes):

    • 1 cup snap peas or snow peas, trimmed

    • 1 (8 oz) can water chestnuts, drained and sliced (optional)

    • 1 (8 oz) can bamboo shoots, drained and sliced (optional)

    • 2 cups baby spinach or chopped bok choy (optional, wilts quickly)

For the Stir Fry Sauce:

  • ½ cup low-sodium soy sauce (or tamari for gluten-free, or coconut aminos for soy-free)

  • ¼ cup water or vegetable broth

  • 3 tablespoons rice vinegar

  • 2 tablespoons honey or maple syrup (adjust to taste)

  • 1 tablespoon toasted sesame oil

  • 3–4 cloves garlic, minced (about 1.5 tablespoons)

  • 1 tablespoon fresh ginger, grated or minced

  • ½ teaspoon red pepper flakes (optional, for heat)

  • 2 tablespoons cornstarch (or arrowroot starch) mixed with 3 tablespoons cold water (for slurry, to be added at the end)

For the Cauliflower Rice:

  • 1 large head of cauliflower (about 2-2.5 lbs), cut into florets

    • OR 4–5 cups pre-riced cauliflower (fresh or frozen)

  • 1 tablespoon olive oil or avocado oil

  • Salt and freshly ground black pepper to taste

  • Optional: 1-2 cloves garlic, minced; 1 tablespoon soy sauce or coconut aminos for flavoring

For Garnish (Optional):

  • 2 tablespoons sesame seeds, toasted

  • 2–3 green onions, thinly sliced

Instructions

Step 1: Prepare the Sauce
In a medium bowl, whisk together all the stir fry sauce ingredients except for the cornstarch slurry (soy sauce, water/broth, rice vinegar, honey/maple syrup, sesame oil, minced garlic, grated ginger, and red pepper flakes if using). Set aside. This step allows the flavors to meld while you prepare the other components.

Step 2: Prepare and Layer Firm Vegetables (and Tofu/Chicken if using)
Wash and chop all your firm vegetables (broccoli, carrots, bell peppers, onion, mushrooms). If using tofu, ensure it’s pressed to remove excess water and then cubed. If using raw chicken, cut it into bite-sized pieces.
Place the prepared firm vegetables (and tofu/raw chicken, if using) into the basin of your slow cooker. Try to layer them somewhat evenly.

Step 3: Add Sauce and Cook
Pour about two-thirds of the prepared stir fry sauce over the vegetables (and protein, if added) in the slow cooker. Reserve the remaining one-third of the sauce to be added later with the cornstarch slurry.
Gently toss the vegetables to ensure they are lightly coated with the sauce.
Cover the slow cooker and cook on LOW for 3-4 hours or on HIGH for 1.5-2 hours. The goal is for the vegetables to be tender-crisp, not mushy. Cooking times can vary depending on your slow cooker model and the size of your vegetable pieces. Start checking for tenderness earlier rather than later.

Step 4: Prepare Tender Vegetables
While the firm vegetables are cooking, wash and prepare your tender vegetables (snap peas, snow peas, water chestnuts, bamboo shoots, spinach/bok choy). If using cooked edamame, have it ready.

Step 5: Add Tender Vegetables and Thicken Sauce
About 30-45 minutes before the end of the cooking time (or when firm vegetables are almost tender-crisp):
Add the prepared tender vegetables (and cooked edamame or shrimp, if using) to the slow cooker. Gently stir them in.
In a small bowl, whisk the cornstarch with the cold water until smooth to create a slurry. Add this slurry to the reserved one-third of the stir fry sauce and whisk well.
Pour this sauce-slurry mixture into the slow cooker. Stir gently to combine everything.
Cover and continue to cook on HIGH for another 30-45 minutes, or until the tender vegetables are bright green and tender-crisp, and the sauce has thickened. If using shrimp, it should be pink and opaque. If using spinach or bok choy, it will wilt down considerably.

Step 6: Prepare the Cauliflower Rice (while sauce thickens)
While the stir fry finishes cooking and thickening, prepare the cauliflower rice.

  • If making from a whole head: Roughly chop the cauliflower florets. Work in batches, pulse the florets in a food processor until they resemble coarse grains of rice. Be careful not to over-process, or it will become mushy. Alternatively, you can use the coarse side of a box grater.

  • Cooking the Cauliflower Rice: Heat 1 tablespoon of olive oil or avocado oil in a large skillet or wok over medium-high heat. Add the riced cauliflower (and optional minced garlic). Stir-fry for 5-7 minutes, or until it’s tender and slightly toasted. Avoid overcrowding the pan; cook in batches if necessary. Season with salt, pepper, and optional soy sauce/coconut aminos during the last minute of cooking. If using frozen riced cauliflower, you can often microwave it according to package directions or stir-fry it directly from frozen (it may take a bit longer and release more water).

Step 7: Serve
Once the vegetables are perfectly cooked and the sauce has thickened to your liking, turn off the slow cooker.
Taste the stir fry and adjust seasonings if necessary (more soy sauce for saltiness, a touch more honey/maple for sweetness, or a dash of sriracha for extra heat).
Serve the slow cooker stir fry vegetables generously over a bed of the freshly prepared cauliflower rice.
Garnish with toasted sesame seeds and sliced green onions, if desired.

Nutrition

  • Serving Size: One Normal Portion
  • Calories: 250-350

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Find it online: https://herkitchenstories.com/slow-cooker-stir-fry-vegetables-cauliflower-rice-recipe/