Cauliflower fried rice with veggies
Whip up a quick and easy 10-minute healthy cauliflower fried rice packed with vibrant veggies like broccoli, carrots, sweet corn, and peas. Flavored with soy sauce, sesame oil, ginger, and a hint of white pepper, this delicious dish is garnished with sesame seeds for a nutritious, mouth-watering meal!
- 30 Mar 2025
- Cook time 10 min
- Prep time 10 min
- 4 Servings
- 15 Ingredients
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.
Ingredients:
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!
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 490 grams |
| Energy | |
| Calories 250kcal | 12% |
| Protein | |
| Protein 12g | 8% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 10g | 25% |
| Sugar 14g | 14% |
| Fat | |
| Fat 16g | 18% |
| Saturated 2.43g | 8% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 320ug | 35% |
| Choline 220mg | 40% |
| Vitamin B1 0.27mg | 23% |
| Vitamin B2 0.42mg | 32% |
| Vitamin B3 2.82mg | 18% |
| Vitamin B6 0.69mg | 40% |
| Vitamin B9 220ug | 55% |
| Vitamin B12 0.29ug | 12% |
| Vitamin C 150mg | 165% |
| Vitamin E 0.87mg | 6% |
| Vitamin K 80ug | 67% |
| Minerals | |
| Calcium, Ca 110mg | 8% |
| Copper, Cu 0.20mg | 22% |
| Iron, Fe 2.44mg | 22% |
| Magnesium, Mg 77mg | 18% |
| Phosphorus, P 270mg | 21% |
| Potassium, K 1180mg | 35% |
| Selenium, Se 11ug | 21% |
| Sodium, Na 790mg | 53% |
| Zinc, Zn 1.73mg | 16% |
| Water | |
| Water 420g | - |
| * 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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