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Sweet and sour cauliflower with rice

Sweet and sour cauliflower with rice

Total Time
35 min
10 min
25 min



1 large, cut into florets

Red onion

1 small, cut into wedges

Red capsicum

1 medium, cut into 3cm strips

Green capsicum

1 medium, cut into 3cm strips


2 clove(s), thickly sliced

Canola oil

1½ tsp

Soy sauce

1½ tbs, light variety


1½ tbs

Tomato sauce (ketchup)

¼ cup(s), (60ml)

Canned pineapple in natural juice, drained

430 g

No added sugar pineapple juice

150 ml

Rice wine vinegar

2 tbs

Cooked basmati rice

2 cup(s), (340g), heated

Green shallot(s)

2 individual, thinly sliced


  1. Preheat oven to 200°C. Line a baking tray with baking paper. Place cauliflower, onion, capsicum and garlic on prepared tray. Drizzle with oil and toss to coat. Bake for 20 minutes or until vegetables are tender.
  2. Meanwhile, combine soy sauce and cornflour in a small bowl. Place cornflour mixture in a large non-stick wok or frying pan set over medium heat. Whisk in tomato sauce, 150ml reserved pineapple juice, vinegar and 350ml water. Bring to the boil, then reduce heat and simmer for 4-5 minutes until thickened. Add roasted vegetables and half the pineapple chunks (see tip). Cook, stirring, for 1 minute or until evenly coated in sauce.
  3. Divide rice among bowls. Top with sweet and sour cauliflower. Serve sprinkled with shallots.