Try this VEGAN Cauliflower Fried Rice for a speedy simple meal on a busy weeknight! Ready in just 15 minutes! Made with cauliflower, carrots, onions, garlic, peppers, and sesame oil, It is a healthy swap for fried rice.Not only it is delicious, it is also suitable for Vegan, Paleo, Whole 30, Keto
Have you made this quick and easy Cauli fried rice recipe?
About this Vegan Cauliflower fried rice
We love Cauliflower rice. However, it has taken me a while to actually perfect it and come up with my own family favourite Cauliflower Fried Rice !! This recipe is loosely adapted from the Vegetable Fried rice recipe. So quick, easy, and delicious!
I find eating rice and noodles regularly leaves me with a heavier stomach. Swapping for riced cauliflower is simply great. With great flavors, this easy rice like side dish is much lower in GI and ready in just 15 minutes!
How good is Cauliflower Rice for you?
Cauliflower Rice has only 25 calories per cup Vs 191 calories for a cup of Cooked Basmati Rice!! I guess that say’s it all.
Cauliflower is a healthy vegetable with a great source of nutritious benefits. It is a great source of nutrients – vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6, as well as a good source of fiber, omega-3 fatty acids, manganese, vitamin B2, protein, vitamin B1, niacin, and magnesium. Plus, cauliflower contains unique antioxidants that may reduce inflammation and protect against cancer and heart disease.
Did you know Cauliflower is so easy to include in your diet? Especially it’s a Quick, Easy, and Tasty replacement for high-carb food. A cup of Cauliflower has 5g Carb, whereas rice has 45g Carb.
Some of the easy swaps that can be made with Cauliflower are
Easy Cauliflower Mash
Cauliflower Mac and Cheese
Cauliflower Pilau rice
How to rice Cauliflower?
Are you concerned about making cauliflower rice? It is really easy and you can use one of the Three Techniques!
Using Food Processor
Wash the Cauliflower, pat dry! Remove the leaves from the cauliflower, trim the edges, and cutting back the stem to near the stalk. Cut the Cauliflower into large chunks of florets and add them to the food processor. Pulse a couple of times, until cauliflower resembles the rice-like texture or cauliflower couscous. Do not over blend/ blitz the cauliflower rice or let them go really fine. They will tend to do mushy cooking!
Using a Grater
Using the coarse side of the grater, grate the cauliflower until it resembles rice or couscous
*Do not use a Microplane zester or the fine side of the grater*
Using Knife
Start by finely chopping the cauliflower. Just remember, making Cauliflower Rice with your knife can be time-consuming. Remember to chop them really fine { Its okay if you have a few chunky bits on }
Can I freeze Cauliflower Rice?
Rice the cauliflower using one of the three outlined techniques above. Store the riced cauliflower in a sealed container with a date on it for up to 1 month. You can also store them in freezer-safe bags and store them flat. Cook them a minute or two extra than the fresh cauliflower rice!
Cooking Methods for Cauliflower Rice
It can be Steamed, Roasted, Microwaved and Stir Fry !!
Tips for Preparing Cauliflower Fried Rice
This recipe for Cauli Rice is an adaptation from Fried Rice { recipe on blog }. I have just swapped cauliflower rice for basmati rice and a few tweaks!! If you would like to add eggs to this recipe, you can.
Other vegetables that can be added to this quick and easy Cauliflower Fried Rice are broccoli, sweetcorn, colourful peppers.
Remember to watch the cauli rice throughout the preparation as they can get soggy very quickly.
IF YOU LOVE THIS RECIPE, YOU MAY ALSO LOVE THESE
- Indian spiced Cauliflower rice
- Vegetable Biryani
- Paneer Biryani
- Vegetable Fried Rice
- Soya Biryani
- Tomato Rice
- Pulav Rice
Quick & Easy Vegan Cauliflower fried rice recipe below
Ingredients
- 4 Cups Cauliflower Rice
- 2 Tbsp Sesame Oil
- 2 Cloves Garlic minced
- 1 Tbsp Ginger grated
- 1 Onion finely chopped
- 1 Yellow Pepper diced
- 1 Carrot peeled, diced
- 1/2 Cup frozen peas
- 1/4 Cup Spring Onions chopped
- 2 Tbsp Dark Soy Sauce
- 1 Tsp Rice Vinegar
- 1/2 Tsp Ground Black Pepper
- Salt to taste
- 1/2 Tsp Red Chilli Powder { Optional }
Instructions
- To prepare Cauliflower Rice, add the cauliflower florets to the food processor and pulse it for 15-20 seconds, until it resembles rice. Do not over do it as the cauliflower rice will become mushy.
- Chop the Carrots, Green and Red Peppers to the size of Green Peas.Finely chop Spring onions separating the white and green and set it aside.
- Heat oil in a wok. Once heated, add garlic & ginger. Saute for just a few seconds. Add the white of Spring Onions, chopped red onions and saute for 2 minutes or so.
- Stir in Mixed vegetables, and green peas. Saute in high flame, tossing for a couple of minutes, just enough to leave them crunchy.
- Add the Cauliflower Rice, Soy Sauce, Rice Vinegar, Chilli Powder, Pepper and Salt as needed. Taste and add more if needed.
- Stir fry the cauliflower fried rice for 3-4 minutes until cauliflower is tender. Switch off the flame, add the green of Spring Onions and serve immediately.
Notes
Nutrition
HAVE YOU MADE THIS RECIPE?
Be sure to leave a comment and/or give this recipe a ★ rating!
Post a photo of your creation on my Facebook page, share it on Instagram, or save it to Pinterest with the tag #sandhyaskitchen. I would love to see your pictures!
Absolutely love your creative idea with cauliflower fried rice! As you know I made it a short while ago and it was lovely! Thx, Sandhya for sharing!
Thank you very much Bella. Cauli rice is a great low-carb option and still guilt-free.
Is soy sauce acceptable on paleo or whole 30? Or even sesame oil? Not sure here. Thanks.
Tamari sauce can be used as an alternative for Soy Sauce.
Sesame Oil in moderation is allowed in Paleo.