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To make a tasty cauliflower fried rice, you need: - 1 medium head of cauliflower, grated or pulsed to rice-sized pieces - 1 cup mixed bell peppers, diced (red, yellow, green) - 1 small carrot, finely diced - 1 cup green peas (fresh or frozen) - 3 green onions, chopped - 3 cloves garlic, minced - 2 tablespoons soy sauce (or tamari for gluten-free) - 1 tablespoon sesame oil - 1 teaspoon fresh ginger, grated These main ingredients create a colorful, healthy dish. Cauliflower acts as the rice substitute. It’s low in carbs and full of nutrients. You can also add some optional ingredients for extra flavor: - 2 large eggs or scrambled tofu - Sesame oil - Sesame seeds for garnish - Salt and pepper to taste Adding eggs gives protein and richness. If you prefer, use scrambled tofu for a vegan option. Sesame seeds add a nice touch when serving. These ingredients come together to form a delicious and nutritious meal. Enjoy your cooking! {{ingredient_image_1}} First, take one medium head of cauliflower. Remove the leaves and stem. You can grate it using a box grater or pulse it in a food processor. This will turn it into rice-sized pieces. Once you finish, set the cauliflower rice aside for later use. Next, grab a large skillet or wok. Heat two tablespoons of sesame oil over medium heat. Add three cloves of minced garlic and one teaspoon of fresh grated ginger. Sauté these for about 30 seconds. You want to release their flavors. Then, stir in one small finely diced carrot and one cup of mixed diced bell peppers. Cook them for 3 to 4 minutes until they soften. Now it's time to add the cauliflower rice. Add one cup of green peas, fresh or frozen. Stir well to mix everything. Cook for another 5 to 7 minutes. You want the cauliflower to be tender but not mushy. Next, push the mixture to one side of the skillet. Crack two large eggs into the empty side. Scramble them until fully cooked. If you prefer a vegan option, use scrambled tofu instead. Mix the cooked eggs or tofu back into the vegetable mixture. Pour two tablespoons of soy sauce over all the ingredients. Season with salt and pepper to your taste. Stir everything well to coat. Finally, fold in three chopped green onions. Remove from heat and serve hot. You can garnish with sesame seeds if you like. Enjoy your healthy and colorful meal! To get the right texture, grate the cauliflower finely. This makes it look like rice. If you pulse it in a food processor, don’t overdo it. You want small, rice-like pieces, not mush. To avoid soggy cauliflower, cook it quickly over high heat. Stir it often to keep it from getting too soft. Adding spices makes your fried rice pop. Try garlic powder or a bit of chili flakes for heat. Soy sauce gives a savory boost. Tamari works well too if you're gluten-free. For protein, you can mix in chicken, shrimp, or scrambled tofu. This adds depth and makes the meal more filling. Using a wok is best for frying. It heats evenly and cooks fast. If you use a skillet, make sure it’s large enough to hold all the veggies. Stir-fry over high heat for even cooking. Keep everything moving in the pan. This helps the flavors mix and keeps the veggies crisp. Pro Tips Prep Your Ingredients: Before you start cooking, make sure to dice all your vegetables and prepare your cauliflower rice. This will help the cooking process go smoothly and quickly. Use Fresh Ingredients: For the best flavor, opt for fresh vegetables. If you’re using frozen peas, make sure they are thawed and drained for optimal texture. Control the Heat: Keep the heat at medium to avoid burning the garlic and ginger. This ensures their flavors infuse the oil without becoming bitter. Customize Your Add-ins: Feel free to add other vegetables or protein sources like chicken, shrimp, or tofu to make this dish your own! {{image_2}} You can add protein to your cauliflower fried rice to make it heartier. Chicken and shrimp are great choices. Simply cook diced chicken or shrimp along with your veggies. They both add flavor and texture. For a vegan option, use scrambled tofu. It works well and absorbs all the tasty sauce. Feel free to change up the veggies! Cauliflower rice pairs well with many kinds of vegetables. You can add zucchini, broccoli, or snap peas. Use seasonal veggies for the best taste. In summer, try fresh corn or cherry tomatoes. In winter, consider carrots and spinach for color and crunch. You can easily change the flavor of your fried rice. For a Thai twist, add some lime juice and chopped cilantro. You might also include peanuts for extra crunch. If you prefer a Mediterranean flair, toss in olives and feta cheese. A splash of lemon juice gives it brightness. To keep your cauliflower fried rice fresh, use airtight containers. Glass or plastic containers work well. Make sure they seal tightly. This helps to avoid any odors in the fridge. It will also keep your dish from drying out. Store your fried rice in the fridge for up to four days. Let it cool down before you cover and refrigerate it. This step helps prevent moisture from building up inside the container. To freeze leftovers, use freezer-safe bags or containers. Portion them out for easy meals later. Squeeze out as much air as you can from the bags before sealing. This helps to prevent freezer burn. You can freeze the cauliflower fried rice for up to three months. When you are ready to eat, thaw it overnight in the fridge. Reheat it on the stove for the best results. Use a medium heat and stir often. This keeps the texture nice and prevents it from getting mushy. You can also microwave it, but stir it halfway through to heat evenly. Enjoy your tasty meal! Yes, cauliflower fried rice is low in carbs. Regular rice has about 45 grams of carbs per cup. In contrast, cauliflower rice has only about 5 grams per cup. This makes it a great option for low-carb diets. It is also rich in fiber, vitamins, and minerals. Cauliflower is a good source of Vitamin C and K, which help boost your immune system. Plus, it has antioxidants that may reduce your risk of disease. With fewer calories, this dish helps keep your meals light and nutritious. Yes, you can prepare cauliflower fried rice ahead of time. To meal prep, cook the dish and let it cool. Store it in an airtight container in the fridge for up to four days. To save time, you can also prep the cauliflower rice ahead. Store it in a bag in the fridge or freeze it for later. When you’re ready to eat, just heat it in a skillet. This way, you can enjoy a quick and healthy meal any day of the week. If you need a soy sauce alternative, try coconut aminos. This option is gluten-free and soy-free. It has a slightly sweet flavor and works well in recipes. You can also use tamari sauce, which is gluten-free soy sauce. For a different twist, try using liquid aminos. These products provide a similar taste without the gluten. Each of these options can give your cauliflower fried rice a great flavor without the soy. To make cauliflower fried rice vegan, skip the eggs. Instead, use scrambled tofu. Cook the tofu in the skillet until heated through. You can also add chickpeas or edamame for extra protein. These options help keep your meal filling and nutritious. Add more veggies like spinach or mushrooms for texture and taste. This way, you can enjoy delicious cauliflower fried rice while sticking to a vegan diet. In this article, we explored how to make delicious cauliflower fried rice. We covered key ingredients like cauliflower, bell peppers, and green peas. You learned step-by-step instructions for preparation and cooking. I shared tips for perfect texture and flavor enhancements. We also looked at variations, storage methods, and answered common questions. Cauliflower fried rice is a healthy, tasty dish. With your choice of veggies and protein, you can enjoy it any way you like. Try it today and add your twist!

Rainbow Cauliflower Fried Rice

A colorful and healthy twist on traditional fried rice using cauliflower as a base.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 150 kcal

Ingredients
  

  • 1 medium head cauliflower, grated or pulsed to rice-sized pieces
  • 1 cup mixed bell peppers, diced (red, yellow, green)
  • 1 small carrot, finely diced
  • 1 cup green peas (fresh or frozen)
  • 3 pieces green onions, chopped
  • 3 cloves garlic, minced
  • 2 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon sesame oil
  • 1 teaspoon fresh ginger, grated
  • 2 large eggs (or substitute with scrambled tofu for vegan)
  • to taste salt and pepper
  • optional sesame seeds for garnish

Instructions
 

  • Begin by preparing the cauliflower. Remove the leaves and stem, and grate the florets using a box grater or pulse in a food processor until they resemble rice grains. Set aside.
  • In a large skillet or wok, heat the sesame oil over medium heat. Add the minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.
  • Stir in the diced carrots and mixed bell peppers. Cook for 3-4 minutes until they start to soften.
  • Add in the green peas and the cauliflower rice. Stir well to combine all the ingredients, and continue to cook for another 5-7 minutes, stirring frequently, until the cauliflower is tender but not mushy.
  • Push the mixture to one side of the skillet. Crack the eggs into the empty side and scramble them until fully cooked. Once done, mix the scrambled eggs with the vegetable mixture. Alternatively, if using scrambled tofu, cook it separately and add it at this stage.
  • Pour the soy sauce over the rice, and season with salt and pepper to taste. Stir well to ensure all the ingredients are evenly coated.
  • Finally, fold in the chopped green onions and remove from the heat.
  • Serve hot, garnished with a sprinkle of sesame seeds if desired.

Notes

For a vegan option, substitute eggs with scrambled tofu.
Keyword cauliflower, fried rice, gluten-free, vegetarian