Cauliflower Fried “Rice” by DK on Nov 15, 2014
Diets are not my thing. I love food and more importantly diets don't work for me. But there are recipes made specifically for such diets that appeal to me. It doesn't make me feel like I have sacrificed or compromised something. Like this popular Paleo Diet friendly Cauliflower "Rice". Since the diet abstains use of grains, this recipe uses cauliflower as its rice substitute. Being vegetarians, my daily job as a cook (and nutritionist!) in my house is to make sure we get the required servings of everything in the Food pyramid. If you smirked thinking how can there be any vegetable lacking in a vegetarian diet - HA, the jokes on (most) of you. Try measuring it on a day to day basis and you will rethink your strategy just like me.
So this recipe has been in my repertoire and makes for a great lunch box option along with roti(s)/ tortilla or just as it is, along with a side dish. Since my husband loves more protein for less calories, this meal is perfect for him. As for my little one, making him eat more veggies goes without saying and he prefers this rolled up in a small flour tortilla or roti along with some sauce. The simplicity of this dish makes this a winner in my eyes. You can jazz it up any which way you prefer. Just add whatever you would like to add to your rice recipes. You won't miss rice honestly and this is a great addition to your regular meal plan irrespective of whether you are going grain free or not.
- Cook time:
- Prep time:
- Serves: 4 people
- Yields: Makes around 6 cups
Ingredients
- 1 med-large (26 oz) Cauliflower, see Tips
- 4 Egg Whites (optional), see Variations
- 1 tbsp Sesame Oil
- 1 medium Onion, finely chopped
- 1 cup frozen Mixed Vegetables
- 1-2 Garlic
- 3-4 Scallion
- 3-4 tbsp Soy Sauce (or Tamari)
- Pinch of Salt, to taste
- Optional Additions/ Variations
- 1. Instead of frozen Vegetables, you can use fresh instead, finely chopped (and steamed)
- 2. Just use Peas/Edamame instead of mixed veggies
- 3. If Eggs are not your thing, use Tofu or any other protein source
- 4. For a Spicy Kick : Add Chilli oil/ Sriracha to taste
- 5. Few drops of Toasted Sesame oil right at the end enhances the flavor multifold. As my husband says, that taste reminds him of restaurant style affair.
Tips
1. Cauliflower: Approximately I used about 4 cups of grated cauliflower
Method
1.
Remove the core of the cauliflower and grate it. Instead of sitting and grating I have adopted this method to make my life easier. I just chop the cauliflower into medium-large sized florets. Place them in my processor (you might need to do this in batches depending on the size of your processor)
2.
Add enough water to just about cover it.
3.
Cover and pulse it a few times or
4.
or until you see it resemble bread crumbs instead of large pieces.
5.
Now drain the water well. You can use this water for other cooking purposes like, say soup.
6.
There you go - perfectly grated cauliflower within minutes.
7.
Whisk the egg whites in a bowl and season it with a little salt and pepper. Here, I have added few pepper flakes since I don't add heat to the otherwise. Set aside. If you don't want to use Eggs, you can always use about 1/2 cup of Silken Tofu for equivalent texture and protein. Otherwise regular soft/medium (dried thoroughly) tofu, crumbled should work as well.
8.
Keep all things ready by the side. In a wok or a large pan, add the sesame oil and saute the onion along with gartlic in medium- high heat.
9.
Next, in goes the vegetables. Please refer my Optional Additions/ Variations section for details with respect to vegetables. Here mine were only partly thawed, but I use it anyways since it works as well.
10.
Cook for 2-3 minutes or until you find the veggies getting soft. Add the soy sauce (and chilli sauce if using) and stir to combine.
11.
I move the veggies to the side and add the whisked eggs at this point.
12.
I let it set for a few seconds and then scramble it
13.
after which I mix everything together.
14.
Raise the heat to medium-high. Add the grated cauliflower ( or cauliflower "rice" ) to the pan.
15.
Mix and then cover it (this is to help the cauliflower to steam cook), stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside.
16.
Do a taste test and adjust seasoning accordingly. When done, add the scallions and if desired few drops of Toasted Sesame Oil and stir to combine.
Serve hot. Its great on its own or as a filling , say for a wrap. Treat it as you would treat a regular fried rice. A quick protein rich (filling) dish without actual rice. Great way to get Kids to eat more veggies as well. :)
Filed Under these categories
- 226 American
- 12 chinese
- 291 Dairy Free
- 39 Easy Rice Recipes
- 447 Gluten Free
- 35 Indian Rice Recipes
- 8 Indo-chinese
- 705 Kid Friendly
- 61 Kids Lunch Box Recipes
- 55 Kids Main Course Recipes
- 61 Main Course - Rice
- 384 Nuts Free
- 163 One Dish Dinners
- 398 Pregnancy
- 224 Protein Rich
- 100 Side dishes
- 177 Sugar Free
- 42 Under 15 minute - Side Dishes
- 73 Under 15 minutes - Main Course
- 499 Vegan Recipes
Recipe Reference
used this recipe from skinnytaste as a base to make my version.
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10 Comments
By Puja Paal on Jul 29, 2015
Cauliflower Fried Rice Amazing :wink: This recipe looking mouth watering,I have eaten various types of fried rice but this is looking different,To impress my husband and kids I will definitely try this recipe at my home and I am sure they all will like it.
By Nancy @ imadethisdish on May 1, 2015
I have heard so much about cauliflower fried rice. I should admit before clicking on the link I really thought your picture had real fried rice. Like rice, rice. haha
Thanks a lot for sharing your insights with us. It's definitely a comfort food for low carb diets.
By Connie on Nov 21, 2014
Why do you add water to the cauliflower in the food processor. also how can you toast the sesame oil or you get it ready from the store
The water helps to avoid the cauliflower becoming mush in the processor. And yes, you can toast the sesame oil at home instead of buying from the store. --DK
By Mritula on Nov 19, 2014
Hi. I love your website. It's a goto site for me for almost everything. I like your explanations from food chemistry :).I have seen many of your posts with references to food pyramid. I am a vegetarian & I'm curious to see atleast a few from the list of items (daily basis!) that you serve your family. I have a 3 years old & often I'm confused to with the serving portions or menu checklist. Really appreciate your help with this. Thanks!
Thank you Mritula :). I roughly follow this chart for planning day to day meals. Lacto Ovo Vegetarian Food Pyramid.. The things I make sure to consume daily are probiotics (such as yogurt, kefir, idli/dosas/kimchi,miso and/or any fermented food etc), Legumes (in form of dal - think sambar, tadka dals, channa masala,sundals), protein (eggs, tofu, tempeh, seitan, paneer, fat free greek yogurt etc), wholegrains (rice/brown rice, quinoa, couscous, whole grain breads, tortillas, chapathi), Dairy (milk at least twice a day, cheese) and healthy fats (coconut oil, uncultured butter, organic sesame oil, homemade ghee). Every once in two days, I add in Nuts and Greens. I want to start adding greens on a daily basis..but working on it as of now. The portions depend on the person - for my husband its protein the largest serving, for me its vegetables and fruits and my little one mix of all with more concentration on calories since he is growing. The only aim for him is to get those calories from right sources - be it from cheese, fat, rice, whole milk homemade yogurt along with veggies and fruits. Hope this helps :) --DK
By Ashwani Thapar on Nov 16, 2014
As soon as I saw ricing of cauliflower . . . my cooks persona . . . delved into the recipe, second one. I learned first one in a cooking school in Lafayette.
Today is a bit hectic but enjoyable schedule, including a workshop, visiting couple of daughters as far as 55 miles away . . . but I am surely trying this recipe at the earliest.
Probably if not tonight, tomorrow morning.
I made fresh Paneer last night, so I would use that instead of eggs or tofu.
And write additional comments.
THANK YOU. BLESS YOU. :)
By Babli purohit on Nov 16, 2014
gr8dish full of protiens and nO compromise on diet
By Bali deepak on Nov 16, 2014
gr8dish full of protiens
By Maureen | Orgasmic Chef on Nov 15, 2014
What a lovely meal with no sacrifice in flavor or texture. Love this.
By joshi jasvinder on Nov 15, 2014
i enjoyed the fried rice very much i used the tofu instead of egg so plz send veg reciipe also
THANKS
By Maya on Apr 25, 2017
I use Blendtec Maya :) --DK