Cauliflower Leaves Noodle Stir Fry Recipe

Cauliflower Leaves Noodle Stir Fry

The outer leaves of cauliflower are delicious and edible but many people throw them away.

You can cook them just like spring greens and use as a substitute for any leafy greens such as kale and collard greens.

This cauliflower leaves recipe recycles the cauliflower greens along with carrots, celery and onion to make a yummy, quick, and easy noodle dish.

cauliflower greens
Cauliflower greens are high vitamins C, E and K, iron, potassium, fibre and calcium.

Only use the inner two of three layers of cauliflower leaves. This is all most shops sell them with, but if you grow your own the very outer leaves will be too tough and stringy to eat. Even if the stems are thick they will still be edible – just slice into thin strips.

ingredients for cauliflower greens stirfry

I use brown rice noodles for this dish as they are gluten free and whole grain, but use whatever noodles you like.

The vegetables are water fried so are just cooked in a bit of water that evaporates as they cook.

Feel free to use a heat stable oil if you prefer to have them fried.

Cauliflower green leaves stir-fry close up

Miso is a very nutritious food, but lots of the nutrients are destroyed when it’s heated.

It’s for this reason I let the stir fry cool for a few mins before adding the miso.

If you can find unpasteurised fresh miso this is the most nutritious.

dont bin cauliflower green leaves eat them
Don’t bin cauliflower greens, eat!

If your looking for a cauliflower florets recipe check out our vegan roasted cauliflower cheese or our raw cauliflower cous cous crunch.

Yield: 2 portions

Cauliflower Leaves Stir fry

Cauliflower green leaves stir-fry close up

Sauteed cauliflower leaves are made into a stirfry with noodles for this dish that uses what most people throw away.

People often ask are cauliflower laves nutritious? And they certainly are! They are greens that contain more nutrients than cauliflower itself, similar to kale or spinach and high in vitamins and minerals.

Prep Time 15 minutes
Total Time 15 minutes


  • 2.6 oz / 150g dry Noodles
  • 1 Cauliflower, just the outer green leaves
  • 1 Onion
  • 4 Carrots
  • 4 Celery stalks
  • 2 cloves Garlic
  • 1″ Ginger
  • 1 tbsp Miso
  • 1 tsp Tamari / Soy sauce


  1. Cook the noodles as per the directions on the pack, then drain and put to one side.
  2. Finely chop the cauliflower leaves.
  3. Dice the carrot, onion and celery.
  4. Finely chop the peeled ginger and garlic.
  5. Add all to a wok with 3-4 tbsp of water and water fry on a high heat for a few mins.
  6. I prefer the veg al dente as it has more vitamins and crunch. If you prefer them softer cook for a few more mins.
  7. Stir in the noodles, tamari/soy sauce and miso. Enjoy your cauliflower leaves stirfry!

Nutrition Information



Serving Size


Amount Per Serving Calories 332Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 2gCholesterol 0mgSodium 1116mgCarbohydrates 64gFiber 20gSugar 11gProtein 11g
Roasted Cauliflower Cheese
Fruity Cauliflower crunch on a plate

You can make your own miso, but it’s a long process and not something I’ve tried yet.

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4 thoughts on “Cauliflower Leaves Noodle Stir Fry”

  1. Hi Bastian,
    I’d like to buy a copy of your e-book cookbook but can’t seem to figure out where the button is to click on. On the page all I see is the links to Amazon hard copy books. Could you please send me the right link directly? I’m sending you this message this way because the contact form doesn’t seem to be working correctly either. I’m just not seeing the form and all. Sorry for the intrusion. Thanks.

    1. Hi there, thanks so much for your interest. If you just scroll below the paper links there should be a buy now button. Can you find it ok?

  2. I like the sound of this! Your actual recipe says just the OUTER leaves, I thought you’d want to correct that, since in the body of the blog it says use the inner leaves.

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