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Stir Fried Vegetables with Cauliflower Rice

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published February 20, 2023

Are you looking for a delicious and healthy plant-based meal that is appropriate for those living with diabetes? 

This stir fried vegetables with cauliflower rice dish is not only packed with flavor and nutrition, but it is also low in carbohydrates and sugar, making it a great option for those who need to manage their blood sugar levels. 

The dish features a colorful medley of vegetables stir fried to perfection, served over a bed of fluffy and nutritious cauliflower rice -- perfection for flavor and health! So, let's get started and whip up this tasty and diabetes-friendly meal!

Green Beans for Your Health

Green beans are prominent in this dish and are a nutritious and versatile vegetable that offer a range of health benefits. They are a good source of fiber, vitamins, minerals, and antioxidants, including vitamins C and K, folate, and manganese. In addition, green beans are low in calories and carbohydrates, making them a great option for those who are watching their weight.

Green Beans Have a  Low Glycemic Index and Low Glycemic Load

The glycemic index (GI) is a measure of how quickly a particular food raises blood sugar levels after consumption. The glycemic load (GL) is a more practical measure of the impact of a food on blood sugar levels, taking into account both the GI and the amount of carbohydrates in a serving.

Green beans have a low glycemic index and a low glycemic load. According to the available sources, the glycemic index of green beans is typically estimated to be around 15-20, which is considered low. The glycemic load of green beans per serving is also relatively low, typically in the range of 1-5, depending on the serving size and the preparation method. 

This means that green beans are unlikely to cause rapid spikes in blood sugar levels and are a good option for people with diabetes or anyone who wants to maintain stable blood sugar levels.

Shopping for and Storing Green Beans

When shopping for green beans, look for fresh, crisp, and vibrant green beans that are free from blemishes, bruises, or signs of yellowing. They should be firm and have a snap when bent. Here are some tips on what to look for when shopping for green beans:

  • Choose beans that are a uniform green color, free from yellow spots or discoloration

  • Select beans that are firm and crisp to the touch, with a bright green color

  • Avoid beans that are slimy, mushy, or have a wilty appearance

To store green beans, place them in a plastic bag, removing as much air as possible, and store them in the refrigerator. Fresh green beans can be stored in the refrigerator for up to a week. 

They can also be frozen for up to six months. To freeze green beans, blanch them first by boiling them in water for 3-4 minutes, then immediately plunge them into ice water to stop the cooking process. Drain them well and freeze them in a single layer on a baking sheet before transferring to a freezer-safe container.

By following these tips, you can ensure that you are buying and storing green beans that are fresh and flavorful, ready to be enjoyed in a variety of dishes.

Versatile Cauliflower 

Cauliflower is a nutrient-dense vegetable that provides a range of health benefits. It is low in calories, carbohydrates, and fat, but high in fiber, vitamins, and minerals, including vitamins C and K, folate, and potassium.

Cauliflower is also a good source of antioxidants, which can help protect against cellular damage and reduce the risk of chronic diseases, such as cancer and heart disease. Additionally, the high fiber content of cauliflower can help promote feelings of fullness and support weight management.

For people living with diabetes, cauliflower is a great choice due to its low glycemic index and low glycemic load. The glycemic index of cauliflower is estimated to be around 15, which is considered low, and its glycemic load is estimated to be around 2, depending on the serving size and preparation method. 

This means that cauliflower is unlikely to cause rapid spikes in blood sugar levels, making it a good option for people with diabetes or anyone who wants to maintain stable blood sugar levels.

Shopping for and Storing Cauliflower

When shopping for cauliflower, look for heads that are white, firm, and heavy for their size, with tight clusters of florets and minimal brown spots. Here are some tips on what to look for when shopping for cauliflower:

  • Choose heads that are white and have a firm, tight texture

  • Avoid heads that have brown spots, bruises, or a strong, off odor

  • Select heads that feel heavy for their size, as this is an indicator of freshness

To store cauliflower, place it in a plastic bag in the refrigerator, removing as much air as possible. Fresh cauliflower can be stored in the refrigerator for up to a week. To extend its shelf life, you can also wrap the head of cauliflower in a damp paper towel and store it in a plastic bag in the refrigerator.

By following these tips, you can ensure that you are buying and storing cauliflower that is fresh and flavorful, ready to be enjoyed in a variety of dishes, like this stir fry.

Stir Fried Vegetables with Cauliflower Rice

Beverly Verwey
Servings 1 person
Calories 538 kcal

Ingredients
  

  • 2 tbsp low-sodium vegetable broth
  • 1 tbsp red wine vinegar
  • 1 tsp balsamic vinegar
  • 2 tsp molasses
  • 1/4 tsp garlic powder
  • 1/4 cup water
  • 1/2 small cauliflower riced
  • 1/4 cup vegetable broth for sautéing
  • 1/4 lb green beans trimmed
  • 1 small zucchini sliced into rounds
  • 2 carrots sliced on a diagonal
  • 1 large head broccoli cut into small florets
  • 1/4 lb snow peas trimmed
  • 1 medium red onion sliced thinly
  • 3 cloves garlic minced
  • 2 tbsp fresh ginger root minced
  • to taste black pepper

Instructions
 

  • Combine the first seven ingredients (broth through to water) in a small pan. Bring to a boil over medium-high heat then reduce heat and simmer until the sauce is reduced by half and thickened.
  • Rice the cauliflower with either a box grater or in a food processor until the cauliflower is the size of rice grains. Set aside.
  • Prepare all the vegetables.
  • In a large pan or wok, heat the ¼ cup vegetable broth. Add the onion, garlic, ginger and saute for 3 minutes. Add the carrots and saute for 3 minutes. Add the remaining vegetables and sauté for 6 to 8 minutes or until the vegetables are cooking but still crisp.
  • Add the cauliflower and sauce and cook for another 2 minutes.
  • Serve.

Notes

If you wish to serve with brown rice then cut the vegetable recipe in half. The nutritional summary for a cup of brown rice is 248 kcal, Carbs: 48.4 g (86%), Protein: 5.5 g (8%), Fat 2.0 g (7%).

Nutrition

Calories: 538kcalCarbohydrates: 86.4gProtein: 23.9gFat: 3.3gSodium: 228.6mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.