Cauliflower, Peas, Almonds and Orange

Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat

"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."   "Let no animal die that we may live!"

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Cauliflower, Peas, Almonds and Orange


1 Cauliflower, medium to large head
1 lb. Peas, frozen
4 Onions, medium sized
3-4 Carrots, medium sized
5 Oranges, Navel
1/2 cup Almonds
1/3 cup Coconut, shredded, unsweetened
4 Dates, pitted
4 tbsp. Soy Sauce or Bragg Aminos
1 tbsp. Corn Starch
2 tsp. Ginger, ground
1/2 tsp. Turmeric powder
Hot Sauce or Cayenne Pepper (to taste)
3 cups Brown Rice cooked in 6 cups Water
1-2 drops Smoke Flavor
(To enlarge the photo of Cauliflower, Peas, Almonds and Orange, click on the photo or link)


We usually make this recipe in our microwave oven, or in a wok. It will make enough for 6-8 servings over brown rice.

This recipe is best served over a bed of Brown Rice.  If using our recipe for Brown Rice, make a triple batch. 

Begin cooking the rice at the same time you begin making this recipe.

Peel and dice the Onion.  Peel and slice the carrots.  Cook the Onion and Carrots until the Onions begin to get translucent.  Mix frequently.

Wash and clean the cauliflower and cut into bite sized pieces. Add to the onions and carrots along with the almonds, coconut, ginger, turmeric, and cayenne pepper or hot sauce.

While the veggies are cooking, peel 3 of the oranges and place them in the container of a high speed blender.  Add the soy sauce or Bragg Aminos, corn starch and dates, cover the container, cand run the blender at high speed until the ingredients are creamy smooth.

Peel the remaining 2 oranges, and divide into section and cut each section into 2 or 3 pieces, and add to the cooking veggies.

Continue mixing to insure that the ingredients are evenly cooked

When the vegetables are tender add the orange, soy sauce, corn starch mixture and continue mixing until the corn starch is dissolved and thickens the liquid, and evenly coats the other ingredients.

Serve over a bed of Brown Rice and enjoy!

Ingredients Information


Bragg Liquid Aminos



Coconut, Unsweetened Flaked

Corn Starch

Dates, Deglet

Ginger, ground

Onions, Yellow

Oranges, Navel

Peas, Green Frozen

Pepper - Hot Red, ground (Cayenne)

Pepper Sauce - Hot Red

Rice, Brown

Soy Sauce

Smoke Flavor, Liquid

Turmeric, ground
It makes everything taste better.

Utensils and Equipment Information

Dish, Ceramic Baking

Garlic Press


Measuring Cups, Dry

Measuring Cup, Liquid

Measuring Spoons

Pot, Glass

Spoon, Large Mixing

Wok, Stainless Steel
A Loving Cook:
She or He makes everything taste better!