Cauliflower Fried Rice
User Reviews
5
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Prep Time
10 mins
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Cook Time
16 mins
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Total Time
26 mins
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Servings
2
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Calories
296 kcal
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Course
Main Course
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Cuisine
Chinese
Cauliflower Fried Rice
Description
This cauliflower fried rice recipe starts by preparing cauliflower rice either through shredding florets or pulsing in a food processor into a rice-like texture. Sautéed onions, carrots, and celery soften in olive oil before garlic and ginger are added to release aroma. The riced cauliflower and peas join in with salt and soy sauce, cooking covered until tender. Finally, beaten eggs are stirred in to create a fried rice texture, finished optionally with sesame oil.
The dish achieves a blend of tender cooked vegetables and cauliflower with the savory, slightly salty, and umami notes from soy sauce and aromatics. The minced garlic and ginger complement the mix, and peas add a touch of sweetness and color contrast. The inclusion of eggs adds protein and binds the ingredients, producing a cohesive dish.
This is a flexible side or main dish that can be adjusted for dietary preferences by swapping soy sauce for tamari to be gluten-free or replacing eggs with scrambled tofu for a vegan version. It can be adapted with additional protein or vegetables as desired for a filling meal.
Ingredients
- 1 pound cauliflower or pre-riced cauliflower; about 4 cups, florets
- 1 tablespoon olive oil
- 1 small yellow onion , chopped
- 2 carrot peeled and chopped
- 2 celery chopped, stalks
- 1 garlic minced, clove
- 1 inch ginger minced, fresh
- 1/2 cup green peas no need to thaw ahead of time, frozen
- 1/2 teaspoon salt fine sea salt
- 2 tablespoons soy sauce (or tamari, for gluten-free)
- 2 egg
- 1/2 teaspoon sesame oil (optional)
Instructions
- To prepare the cauliflower rice, use a shredding blade on your food processor to shred the cauliflower florets into a rice-like texture. Alternatively, you can use an "S" blade in the food processor and pulse the cauliflower briefly, breaking it down into a coarse texture. Set it aside when there are no longer any large chunks of cauliflower visible. (Or skip this step and use 1 pound of prepared cauliflower rice from the store.)
- Heat the olive oil in a large deep skillet, and saute the onion, carrots, and celery until they start to soften, about 5 to 8 minutes. Add in the garlic and ginger, and stir one more minute, just until fragrant.
- Add in the riced cauliflower, frozen peas, salt, and soy sauce. (Or use tamari for a gluten-free recipe.) Stir to combine, then cover with a lid to let the vegetables cook until tender, about 3 to 5 minutes. Stir occasionally to prevent sticking, and feel free to use a splash of water to remove any vegetables that stick to the bottom of the pan.
- To cook the eggs, use a spatula to move the veggies to the edge of the pan, leaving an empty space in the middle. Spray the center with cooking oil, if needed, then crack the eggs in the center of the pan. When you see them start to cook, use a spatula to scramble them in the middle, stirring until cooked through.
- Mix the eggs into the rest of the cooked fried rice, and adjust any seasoning to taste, adding more tamari, or salt, if desired. Serve warm, and add any garnishes you like, such as green onions or sesame seeds. Leftover rice can be stored in the fridge in an airtight container for up to 5 days.
Notes
- Nutrition information covers half the recipe including eggs; actual values may vary.
- Increase egg quantity or add protein of choice for a more filling meal.
- For a vegan version, replace eggs with scrambled tofu.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 296 kcal
% Daily Value*
| Calories | 296kcal | 15% |
| Carbohydrates | 29g | 10% |
| Protein | 16g | 32% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 8g | 40% |
| Cholesterol | 187mg | 62% |
| Sodium | 1795mg | 75% |
| Potassium | 1239mg | 26% |
| Fiber | 10g | 40% |
| Sugar | 12g | 24% |
| Vitamin A | 10908IU | 218% |
| Vitamin C | 132mg | 147% |
| Calcium | 135mg | 14% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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