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Cauliflower Fried Rice

Cauliflower Fried Rice
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Cauliflower Fried Rice is a low-carb, flavorful alternative to traditional fried rice, using finely chopped cauliflower instead of rice. This dish is packed with fresh vegetables, savory aromatics, protein options, and bold seasonings, offering a healthy and satisfying meal that is quick and easy to prepare. Perfect for those seeking a nutritious, nutrient-dense, and versatile dish suitable for various dietary preferences.

Ingredients

Scale

Base Ingredients

  • 1 medium head of cauliflower, riced (about 4 cups)
  • 2 tablespoons sesame oil
  • 3 cloves garlic, minced
  • 1 teaspoon fresh ginger, minced
  • 3 green onions, chopped (separate white and green parts)

Vegetables

  • 1/2 cup peas (fresh or frozen)
  • 1/2 cup diced carrots
  • 1/2 cup diced bell peppers (any color)

Protein

  • 2 large eggs, beaten
  • Optional protein: 1 cup cooked chicken, shrimp, tofu, or tempeh, diced

Seasonings & Sauces

  • 3 tablespoons soy sauce or tamari (for gluten-free)
  • Optional: red pepper flakes or sriracha for spice

Instructions

  1. Prepare the Cauliflower: Wash the cauliflower and chop it into florets. Pulse the florets in a food processor until they resemble rice-sized grains, taking care not to over-process to keep some texture. Alternatively, use a box grater or finely chop by hand.
  2. Cook Aromatics and Vegetables: Heat sesame oil in a large pan over medium-high heat. Add minced garlic and ginger, sautéing until fragrant. Add diced carrots, peas, and bell peppers, stir-frying until tender-crisp.
  3. Add Protein and Eggs: If using meat or other protein, cook separately until fully cooked and set aside. In the same pan, scramble the beaten eggs until just set, then mix with the cooked vegetables.
  4. Cook the Cauliflower “Rice”: Push the vegetable and egg mixture to the side of the pan. Add the riced cauliflower and cook for 5-7 minutes, stirring frequently until tender but not mushy.
  5. Bring It All Together: Add the cooked protein back to the pan. Drizzle soy sauce or tamari over the mixture and toss everything together. Cook for another 2-3 minutes to meld the flavors. Garnish with chopped green onions for freshness.

Notes

  • Dry your cauliflower thoroughly to avoid sogginess.
  • Cook over medium-high heat for the best texture and flavor.
  • Prep all ingredients before cooking to ensure quick stir-frying and prevent overcooking.
  • Avoid overcrowding the pan to maintain proper browning and texture; cook in batches if necessary.
  • Add soy sauce gradually, tasting to adjust saltiness.

Nutrition

Keywords: Cauliflower fried rice, low carb, gluten free, vegetable stir fry, healthy meal, easy dinner

Find it online: https://marygourmet.com/cauliflower-fried-rice/