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Sandhya's Kitchen

4th June 2018

15 Minutes Healthy Cauliflower Fried Rice

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Our VEGAN Cauliflower Fried Rice is simply loaded with veggies and it is drizzled with Soy sauce & more. In plain words – Its simple, healthy and oh so deliciously delicious !!!

It is a healthy swap for fried rice made with cauliflower, carrots, onions, garlic, peppers and sesame oil.

Have you made this quick and easy fried rice recipe?

Healthy Cauliflower Fried Rice

I know, I am really late to the “Cauliflower Rice” Party!! It has taken me a while to actually perfect it and come up with my own Cauliflower Fried Rice !! Well, that’s the whole fun in it..

Healthy Cauliflower Fried Rice

Cauliflower Fried Rice is a perfect alternative when you are looking to make something really easy, tasty, have just 15 minutes in hand and make a Low Carb Meal! This rice just ticks the boxes!

WATCH A QUICK VIDEO ON HOW TO MAKE INSTANT POT BROWNIES FROM SCRATCH

 

Well, there are many ways to make it!!

How to prepare Cauliflower Rice?

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. Blitz them for 15-20 seconds , until cauliflower resembles the rice or couscous. Do not over blend/ blitz the cauliflower rice or let them go really fine. They will tend to do mushy on cooking!
cauliflower fried rice

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*

Don’t worry, you can use your trusted Knife too
Yeah, why not!! 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?

You can certainly freeze the bagged cauliflower rice with a date on it 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 !!
Healthy Cauliflower Fried Rice

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.

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 cauliflower rice throughout the preparation as they can get soggy very quickly.

SOME OF THE RICE RECIPES TO TRY

Vegetable Biryani
Paneer Biryani
Vegetable Fried Rice
Soya Biryani
Tomato Rice
Pulav Rice

15 MINUTES HEALTHY CAULIFLOWER FRIED RICE RECIPE BELOW

Healthy Cauliflower Fried Rice

15 Minutes Healthy Cauliflower Fried Rice

5 from 1 vote
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4 People
Calories: 158kcal
Author: Sandhya Hariharan
15 Minute Cauliflower Fried Rice made with cauliflower, carrots, onions, garlic, peppers, and sesame oil! {Vegan | Gluten Free }

Ingredients

  • 2 Tbsp Sesame Oil
  • 2 Cloves Garlic minced
  • 1 Tbsp Ginger grated
  • 1 Onion finely chopped
  • 1 Yellow Pepper diced
  • 1 medium sized Carrot peeled, diced
  • 1/2 Cup frozen peas
  • 1/4 Cup Spring Onions chopped
  • 4 Cups Cauliflower Rice
  • 2 Tbsp Dark Soy Sauce
  • 1 Tsp Rice Vinegar
  • 1/2 Tsp Black Pepper powder
  • 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

If you would like to add Eggs to this recipe, just cook the egg on the pan and scramble it. Add it to the cooked cauliflower fried rice, stir and serve it.

Nutrition

Serving: 4g | Calories: 158kcal | Carbohydrates: 20.9g | Protein: 5.2g | Fat: 7.3g | Saturated Fat: 1g | Sodium: 524mg | Potassium: 663mg | Fiber: 6.5g | Sugar: 7.9g | Calcium: 60mg | Iron: 2mg
Course: Side Dish
Cuisine: Asian
Keyword: cauliflower rice, fried rice, keto, low carb, paleo, rice, whole30
Tried this recipe?Mention @Sandhyaskitchen and Hashtag #sandhyaskitchen!

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Filed Under: Lunch & Dinner Recipes, Rice Dishes Recipes, Side Dish

Reader Interactions

Comments

  1. Bella Hardy @ Healthnerdy.com says

    29th July 2019 at 12:34 pm

    5 stars
    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!

    Reply
    • Sandhya Hariharan says

      30th July 2019 at 12:20 am

      Thank you very much Bella. It means a lot to me!

      Reply
  2. Tricia says

    15th August 2019 at 5:41 pm

    Is soy sauce acceptable on paleo or whole 30? Or even sesame oil? Not sure here. Thanks.

    Reply
    • Sandhya Hariharan says

      20th August 2019 at 9:59 am

      Tamari sauce can be used as an alternative for Soy Sauce.
      Sesame Oil in moderation is allowed in Paleo.

      Reply

Trackbacks

  1. 12 Easy Ways to Eat More Vegetables (plus 75 Recipes!) | Peel with Zeal says:
    7th February 2020 at 12:22 am

    […] Risotto with Spring VegetablesMexican Cauliflower RiceIndian Cauliflower Rice Pilaf15 Minute Healthy Cauliflower Fried Rice (just be sure to sub tamari for the soy sauce to make it GF)Festive Tomato and Spinach Cauliflower […]

    Reply

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