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4th June 2018

15 Minutes Vegan Cauliflower Fried Rice

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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?

Healthy Cauliflower Fried Rice

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!

Healthy Cauli 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.

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

Spiced Cauliflower rice

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 }

rice the cauliflower in food processor

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.

Dinner time

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

Healthy Cauliflower Fried Rice

15 Minutes Vegan Cauliflower Fried Rice

5 from 4 votes
Print Pin Rate
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 4 People
Calories: 158kcal
Author: Sandhya Hariharan
This Cauliflower Fried Rice is my quick alternative to Fried Rice! Made with cauliflower, carrots, onions, garlic, peppers, and sauces, its Light, Healthy and so delicious. Not only this is Low Carb, Low Fat, it is suitable for vegans!

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

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.
 
For Gluten-free Cauliflower rice, use Tamari sauce or GF Soy Sauce in the recipe! 

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. Cauli rice is a great low-carb option and still guilt-free.

      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

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