How to Make Cauliflower Fried Rice
This recipe for Cauliflower Fried Rice is a much healthier version than what I am use to eating. I like that it is so friendly to the Mediterranean diet as well as vegan, vegetarian,and low in carbs. Great Veggie idea!!
How to Make Cauliflower Fried Rice
If you have seen my recipe for a Cauliflower Pizza Crust, then you know that I am serious about my cauliflower.
I also have a great recipe for cauliflower mashed ‘potatoes’, that is really not made from potatoes.
I mean, using cauliflower in place of high carb or not as healthy foods is kind of like a no brainer for me.
Not only is cauliflower a healthy vegetable, it is also a great idea for an ingredient substitute in a lot of recipes. Also, cauliflower is certainly friendly to a lot of different diets,
Obviously, you will need some cauliflower to make this recipe.
However, you will also need a food processor as we will basically be grinding the cauliflower down to resemble a grain in size and texture. Luckily, there are plenty of affordable food processors for sale online. You could probably get by with simply chopping and then grating the cauliflower by hand.
To make this recipe for cauliflower pizza crust the cauliflower will need to be in small pieces that resemble grated cheese.
To prepare your cauliflower simply break the cauliflower head down into florets and chop the florets up. Then pulse the chopped cauliflower florets in your food processor to get them down to an optimal size.
You may be wondering if cauliflower fried rice is good for you or better than the regular rice version.
Let me start by mentioning that because this site focuses on healthier ways to eat and of course, with a focus on the Mediterranean Diet, we will be using ingredients that reflect upon these ways. This includes using oil that is considered to be ‘heart healthy’ by the experts.
Cauliflower has quite a few nutritional benefits which also benefit this fried rice recipe.
Not only does cauliflower have protein and potassium in it, it also has some great nutrients. It may surprise you to read that cauliflower is loaded with Vitamin C!
Here are some helpful tips How to Make Cauliflower Fried Rice
I already mentioned that we will be using oil that is considered to be ‘heart healthy’ by the experts. However, you are welcome to go with the standard sesame oil if you would rather to keep this recipe more authentic.
Here are some more tips for you for making this rice.
- While my recipe calls for peas and carrots, you are welcome to add other vegetables in place of or in addition to these.
- To make your cauliflower resemble rice, use a grater that will make it look like rice.
- Here is an easy cheat for you. Use cauliflower rice instead of going through the trouble of preparing your cauliflower for this recipe.
- Add a bit of chopped meat, poultry, or shrimp to your cauliflower fried rice to make it a great tasting meal.
When you think of an Asian inspired recipe such as this one, it is easy to imagine it being made in a wok.
I know that I would first imagine this recipe being made in a wok.
After all, woks are shaped in a way to distribute heating more evenly,
There certainly are benefits or suing a wok to make this recipe.
Woks generally allow you to use less oil and cook different ingredients with more accuracy, However, using a large skillet, oil, and moving your ingredients around sufficiently while cooking should get you through this recipe fine.
Ginger is an essential ingredient in this recipe.
Using fresh ginger is usually preferred in a recipe such as this one. However, you should be okay using ground ginger if that is all you have.
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How to Make Cauliflower Fried Rice
How to Make Cauliflower Fried Rice
As mentioned, this recipe calls for oil that is considered to be ‘heart healthy’ by the experts. However, you are welcome to go with the standard sesame oil if you would rather to keep this recipe more authentic.
There are a couple of great shortcuts that you can also use in this recipe.
To make your cauliflower resemble rice, use a grater that will make it look like rice or you can use a prepackaged cauliflower rice instead of going through the trouble of preparing your cauliflower for this recipe.
Also, while using fresh ginger is preferred in a recipe such as this one, you should be okay using ground ginger if that is all you have.
The ingredients needed to Make Cauliflower Fried Rice.
- Grated Cauliflower- 1 ½ cups.
- Olive Oil – 1 ½ tablespoons. Can use heart healthy oils such as Canola or sunflower oil.However, you are welcome to go with the standard sesame oil if you would rather to keep this recipe more authentic.
- Egg- 1 beaten.
- Garlic– 2 cloves crushed or minced. That is about 2 teaspoons.
- Ginger- 1 teaspoon grated. Fresh ginger is preferred in a recipe such as this one, you should be okay using ground ginger if that is all you have ( ½-1 teaspoon).
- Carrots- 1 cup, cubed.
- Peas- 1 cup frozen
- Soy Sauce (low sodium preferred)– 2 ½ tablespoons.
- Scallions, Green Onion, Parsley or similar.- ¼ cup. Can use onion or similar .
How to Make Cauliflower Fried Rice
- Prepare you cauliflower in a food processor or by using a grater if it is not already prepared.
- Preheat your skillet or wok on medium heat with ½ tablespoon of the oil. Then add your egg and cook it until scrambled. Transfer the scrambled egg to a clean plate or similar holding spot.
- Add the remaining oil to the skillet and stir in the garlic and the ginger for one minute to gently saute. Then stir in the carrots and peas and cook until the carrots begin to soften, about four minutes. Be sure to stir or saute your ingredients as they cook.
- Next, add the cauliflower to the skillet stirring it in well as it cooks. When the cauliflower begins to soften, about three to four minutes, you can stir in the soy sauce and eggs and continue to cook for another minute (or until done), breaking up the scrambled eggs into chunks.
- Transfer the cauliflower to a serving bowl and garnish with the remaining ingredient.
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Nutritional Information is only an estimate and can vary especially with ingredients that are used.
This easy to follow recipe for How to Make Cauliflower Fried Rice is friendly to the Mediterranean as well as low carb and gluten free diets.
How to Make Cauliflower Fried Rice
Equipment
Ingredients
- Grated Cauliflower- 1 ½ cups.
- Olive Oil – 1 ½ tablespoons. Can use heart healthy oils such as Canola or sunflower oil.However you are welcome to go with the standard sesame oil if you would rather to keep this recipe more authentic.
- Egg- 1 beaten.
- Garlic– 2 cloves crushed or minced. That is about 2 teaspoons.
- Ginger- 1 teaspoon grated. Fresh ginger is preferred in a recipe such as this one you should be okay using ground ginger if that is all you have ( ½-1 teaspoon).
- Carrots- 1 cup cubed.
- Peas- 1 cup frozen
- Soy Sauce low sodium preferred– 2 ½ tablespoons.
- Scallions Green Onion, Parsley or similar.- ¼ cup. Can use onion or similar .
Instructions
- Prepare you cauliflower in a food processor or by using a grater if it is not already prepared.
- Preheat your skillet or wok on medium heat with ½ tablespoon of the oil. Then add your egg and cook it until scrambled. Transfer the scrambled egg to a clean plate or similar holding spot.
- Add the remaining oil to the skillet and stir in the garlic and the ginger for one minute to gently saute. Then stir in the carrots and peas and cook until the carrots begin to soften, about four minutes. Be sure to stir or saute your ingredients as they cook.
- Next, add the cauliflower to the skillet stirring it in well as it cooks. When the cauliflower begins to soften, about three to four minutes, you can stir in the soy sauce and eggs and continue to cook for another minute (or until done), breaking up the scrambled eggs into chunks.
- Transfer the cauliflower to a serving bowl and garnish with the remaining ingredient.
Recipe Notes
There are a couple of great shortcuts that you can also use in this recipe.
To make your cauliflower resemble rice, use a grater that will make it look like rice or you can use a prepackaged cauliflower rice instead of going through the trouble of preparing your cauliflower for this recipe. Also, while using fresh ginger is preferred in a recipe such as this one, you should be okay using ground ginger if that is all you have.*As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.
Nutrition
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
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