Cauliflower “Fried” Rice


Cauliflower seems like a boring white food, but don’t overlook it because it’s loaded with anti-inflammatory properties. Cauliflower is popular now masquerading in other dishes, such as a base for pizza dough. It was time to try cauliflower as a substitute for carbohydrates. It’s really good as faux “fried” rice! This vegetarian cauliflower dish is a warm and comforting bowl of goodness as is, but I could see adding a protein for a complete meal. Both pre-cut cauliflower and the pre-cut mixed vegetables can be bought from the frozen foods section of the market, if you prefer.

cauliflower rice

  • 1 medium head cauliflower (use pre-chopped cauliflower if you prefer)
  • 3 teaspoons neutral oil (I use grapeseed oil)
  • 2 large eggs, lightly beaten
  • 2-3 garlic cloves, minced
  • 1-inch piece of fresh ginger, peeled and grated
  • 1 cup mixed peas and diced carrots (use frozen veggie mix if you prefer)
  • 1/4 cup scallions, thinly sliced
  • 1/4 cup low-sodium soy sauce or tamari (use more if needed)
  • 2-3 tablespoons toasted sesame oil

Cut the cauliflower into chunks and put it into a food processor fitted with a steel blade. Process until the cauliflower has a rice-like texture. The cauliflower can be cut by hand with a sharp knife.

Heat a large skillet over medium-high heat. Add 1 tablespoon of the oil. Add the eggs and scramble. Set the eggs aside. Heat the remaining oil in the skillet and sauté the garlic and ginger for about a minute. Add the peas, carrots, scallions and riced cauliflower. Stir-fry the vegetables until they are tender, about 8-10 minutes.

Whisk together the soy sauce and sesame oil in a small bowl. Stir this mixture into the vegetables in the skillet and toss to combine. Cook for another 3-5 minutes. Add the eggs back into the skillet. Serves 4-6.

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