Cauliflower fried rice with veggies
This cauliflower fried rice is a healthy, low-carb alternative packed with vibrant veggies like broccoli, carrots, and peas. Ready in just 10 minutes, it's a quick stir-fry meal seasoned with soy sauce and sesame oil for robust flavor.
Cook time 10 min
Prep time 10 min
Ingredients:
1 cauliflower2 tbsp soy sauce
1 tbsp sesame oil
1 tbsp ginger root
1/4 tsp white pepper
2 tbsp vegetable oil
2 eggs
2 garlic cloves
1 onion
2.25 cups broccoli
2 carrots
1 can sweet corn
1/2 cup peas
2 cups onion
1/2 tsp sesame seeds
Looking for a quick, delicious, and healthy meal option? This 10-minute healthy cauliflower fried rice, packed with nutrient-rich broccoli, carrots, sweet corn, peas, and sprinkled with sesame seeds, is a perfect choice. It's a low-carb alternative to traditional fried rice, making it ideal for those looking to maintain a healthy diet without sacrificing flavor.
Instructions:
- Rice the cauliflower using a food processor or a grater until it resembles rice grains.
- Mince the ginger and garlic.
- Finely chop the onion.
- Cut broccoli into small florets.
- Dice the carrots.
- In a large pan or wok, heat 1 tbsp of vegetable oil over medium-high heat.
- Add the beaten eggs and scramble until fully cooked. Remove the eggs from the pan and set aside.
- In the same pan, add the remaining 1 tbsp of vegetable oil.
- Add the minced garlic, ginger, and chopped onion. Sauté for about 2-3 minutes until the onion becomes translucent and the mixture is fragrant.
- Add the broccoli florets and diced carrots to the pan. Stir-fry for 3-4 minutes until they start to become tender.
- Add the riced cauliflower, sweet corn, and peas to the pan. Mix everything well and stir-fry for another 2-3 minutes until the cauliflower is tender.
- Pour in the soy sauce, sesame oil, and white pepper. Stir everything together ensuring the vegetables are evenly coated with the sauce.
- Return the scrambled eggs to the pan and mix them into the cauliflower rice.
- Sprinkle the sesame seeds over the top and give the mixture one final stir.
- Serve the cauliflower fried rice hot as a main dish or a side. Enjoy your quick and healthy meal!
There you have it—a delightful, nutritious cauliflower fried rice ready in just 10 minutes. This dish is a fantastic way to incorporate a variety of vegetables into your diet, and its quick preparation makes it perfect for a weeknight meal. Enjoy this satisfying, wholesome dish with your family and friends!
Cauliflower fried rice with veggies FAQ:
Store leftover cauliflower fried rice in an airtight container in the refrigerator for up to 3-4 days. Reheat in a microwave or on the stovetop until heated through.
To make the cauliflower fried rice vegan, substitute the eggs with scrambled tofu or omit them altogether. You can also add more vegetables for extra texture.
If you prefer, you can use riced broccoli or even quinoa as a substitute for cauliflower. Keep in mind that cooking times may vary slightly.
Cook the riced cauliflower for 2-3 minutes in the stir-fry until it becomes tender but still has a bit of crunch. Be careful not to overcook it.
Yes, you can use frozen vegetables like peas or mixed stir-fry blends. Just be sure to thaw and drain them to avoid excess moisture in the dish.
Tips:
- Ensure the cauliflower is processed into rice-sized pieces for the best texture. Avoid over-pulsing to prevent it from becoming mushy.
- For a more flavorful dish, consider adding a splash of rice vinegar or a pinch of chili flakes.
- Feel free to add or substitute your favorite vegetables, such as bell peppers or snap peas.
- Use a non-stick pan to minimize the need for additional oil and to prevent the cauliflower rice from sticking.
- For a vegan version, omit the eggs and consider adding tofu or tempeh as a protein source.
Nutrition per serving
4 ServingsCalories 250kcal
Protein 12g
Carbohydrates 36g
Fiber 10g
Sugar 14g
Fat 16g
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