Cauliflower fried rice with peas, carrots and onions
Enjoy a healthy twist on a classic favorite with this Cauliflower Fried Rice recipe! Made with fresh cauliflower, peas, carrots, and onions, and flavored with sesame oil, soy sauce, and garlic. Perfect for a nutritious and delicious meal!
- 12 Mar 2025
- Cook time 30 min
- Prep time 15 min
- 6 Servings
- 9 Ingredients
Cauliflower fried rice is a delicious and healthy alternative to traditional fried rice, perfect for those looking to cut down on carbohydrates without sacrificing flavor. This recipe incorporates the crunch of fresh peas, the sweetness of carrots, and the savoriness of onions, all seasoned with fragrant sesame oil, garlic, and soy sauce. It's a quick, easy, and nutritious meal that the whole family will love.
Ingredients:
Instructions:
- Cauliflower: Remove the leaves and core of the cauliflower. Cut it into florets. Using a food processor, pulse the cauliflower until it reaches a rice-like consistency. If you do not have a food processor, you can grate the cauliflower using a box grater.
- Green Onions: Wash and thinly slice the green onions, separating the white and green parts.
- Carrot: Peel and dice the carrot into small cubes.
- Garlic: Mince the garlic cloves.
- Heat Oil: In a large skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat.
- Scramble Eggs: Lightly beat the eggs in a bowl. Pour the eggs into the heated oil and cook, stirring constantly, until they are scrambled and just set. Remove the scrambled eggs from the skillet and set aside.
3. Sauté Vegetables:
- In the same skillet, add the remaining sesame oil. Once the oil is hot, add the white parts of the green onions and garlic. Sauté for about 1-2 minutes until fragrant.
- Add the diced carrots to the skillet and cook for another 3 minutes until they begin to soften.
- Add the peas to the skillet and cook for an additional 2 minutes until they are heated through.
- Add the cauliflower rice to the skillet and pour in the water. Stir well to combine.
- Cover the skillet and steam the cauliflower rice for about 5-7 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
- Remove the lid and add the soy sauce to the skillet. Stir well to ensure even distribution of the sauce.
- Return the scrambled eggs to the skillet and mix them into the cauliflower fried rice.
- Add the green parts of the green onions. Stir everything together and cook for another 1-2 minutes to combine all flavors.
- Taste and adjust seasoning if necessary. You can add more soy sauce or sesame oil according to your preference.
- Serve the cauliflower fried rice hot, garnished with additional green onion slices if desired.
Tips:
- Use a food processor to rice the cauliflower quickly and evenly. If you don’t have one, you can grate it by hand using a box grater.
- Make sure to use fresh vegetables for the best texture and flavor, but frozen peas can work in a pinch.
- Pre-cook the peas and carrots slightly before adding them to the fried rice to ensure they are tender.
- Use a large wok or frying pan to avoid overcrowding and to ensure even cooking.
- Cook the eggs separately and then mix them in at the end to prevent them from overcooking and to distribute them evenly throughout the dish.
- Adjust the soy sauce to taste, and consider adding a splash of rice vinegar or a pinch of red pepper flakes for extra flavor.
- Garnish with green onions or a sprinkle of sesame seeds before serving for an additional layer of taste and texture.
There you have it—a tasty and healthy cauliflower fried rice with peas, carrots, and onions! This dish is perfect for a weeknight dinner or a special meal that feels indulgent yet is packed with nutrients. Enjoy the burst of flavors and the satisfaction of a wholesome meal that comes together in no time. Don't be surprised if this becomes a new favorite in your recipe rotation!
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 190kcal | 9% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 15g | 4% |
| Fiber 4.70g | 12% |
| Sugar 5g | 5% |
| Fat | |
| Fat 11g | 14% |
| Saturated 2.06g | 7% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 180ug | 20% |
| Choline 120mg | 22% |
| Vitamin B1 0.21mg | 18% |
| Vitamin B2 0.22mg | 17% |
| Vitamin B3 1.69mg | 11% |
| Vitamin B6 0.31mg | 18% |
| Vitamin B9 100ug | 26% |
| Vitamin B12 0.19ug | 8% |
| Vitamin C 55mg | 59% |
| Vitamin E 0.50mg | 3% |
| Vitamin K 30ug | 24% |
| Minerals | |
| Calcium, Ca 54mg | 4% |
| Copper, Cu 0.11mg | 12% |
| Iron, Fe 1.75mg | 16% |
| Magnesium, Mg 44mg | 10% |
| Phosphorus, P 150mg | 12% |
| Potassium, K 510mg | 15% |
| Selenium, Se 7ug | 13% |
| Sodium, Na 1080mg | 72% |
| Zinc, Zn 1.02mg | 9% |
| Water | |
| Water 190g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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