Cauliflower Fried Rice: A Healthy & Flavorful Alternative

Cauliflower Fried Rice: A Healthy & Flavorful Alternative

This recipe delivers all the satisfying flavors and textures of traditional fried rice, but with the added benefits of cauliflower as its base. It’s a quick, healthy, and delicious meal perfect for a weeknight!

Yields: 2-3 servings Prep time: 15 minutes Cook time: 10-15 minutes

Ingredients:

For the “Rice”:

• 1 medium head of cauliflower (about 5-6 cups “riced”)

For the Stir-Fry:

• 1 tablespoon olive oil or sesame oil
• 1/2 cup chopped carrots (small dice)
• 1/2 cup frozen green peas
• 2-3 cloves garlic, minced
• 1 tablespoon grated fresh ginger (optional, but highly recommended)
• 2 large eggs, lightly beaten
• 1/4 cup raw cashews (for garnish and crunch, as seen in the image)

For the Sauce:

• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 teaspoon rice vinegar
• 1/2 teaspoon sesame oil (optional, for extra flavor)
• 1/4 teaspoon white pepper (or black pepper)
• Pinch of red pepper flakes (optional, for a little heat)

For Garnish:

• 2-3 green onions (scallions), thinly sliced

Equipment:

• Food processor (for ricing cauliflower) or a box grater
• Large skillet or wok

Instructions:

1. Prepare the Cauliflower “Rice”: * Wash and thoroughly dry the head of cauliflower. * Remove the green leaves and core. * Cut the florets into manageable pieces. * Using a food processor: Working in batches, place the cauliflower florets in the food processor and pulse until they resemble grains of rice. Be careful not to over-process, or it will turn into a mush. * Using a box grater: Grate the cauliflower florets using the large holes of a box grater. * Set aside.

2. Prepare the Sauce: * In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil (if using), white pepper, and red pepper flakes (if using). Set aside.

3. Cook the Vegetables & Eggs: * Heat 1 tablespoon of olive oil or sesame oil in a large skillet or wok over medium-high heat. * Add the chopped carrots and cook for 2-3 minutes, stirring occasionally, until slightly softened. * Add the frozen green peas and cook for another 1-2 minutes, stirring until heated through. * Add the minced garlic and grated ginger (if using) and cook for 30 seconds to 1 minute, until fragrant. Be careful not to burn the garlic. * Push the vegetables to one side of the skillet, creating an empty space. * Pour the beaten eggs into the empty space. Scramble the eggs, breaking them into small pieces as they cook, until they are just set. * Stir the cooked eggs into the vegetables.

4. Add the Cauliflower “Rice” and Sauce: * Add the riced cauliflower to the skillet with the vegetables and eggs. * Pour the prepared sauce over the cauliflower and vegetables. * Stir everything together thoroughly, ensuring the sauce evenly coats the cauliflower. * Cook for 5-7 minutes, stirring occasionally, until the cauliflower is tender-crisp. You want it to be cooked through but still have a slight bite, not mushy.

5. Finish and Serve: * Stir in the raw cashews. * Remove from heat. * Transfer the cauliflower fried rice to serving bowls. * Garnish generously with thinly sliced green onions.

Tips for Success:

• Don’t Overcrowd the Pan: If you’re making a larger batch, consider cooking in two separate batches to ensure proper browning and prevent steaming.
• Dry Cauliflower is Key: Excess moisture will make your fried rice soggy. Ensure your cauliflower is as dry as possible after ricing. You can even spread it out on a baking sheet for 10-15 minutes or pat it dry with paper towels.
• High Heat is Your Friend: Cooking on medium-high to high heat helps achieve that classic fried rice texture and prevents the cauliflower from becoming too soft.
• Adjust Seasoning: Taste and adjust the seasoning (soy sauce, salt, pepper) to your preference before serving.
• Customization: Feel free to add other vegetables like bell peppers, mushrooms, or corn. You can also add cooked protein such as chicken, shrimp, or tofu.
• Toasted Cashews: For even more flavor, you can lightly toast the cashews in a dry pan for a few minutes before adding them to the fried rice.

Enjoy your delicious and healthy Cauliflower Fried Rice!