Vegetable Fried Cauliflower Rice Recipe

Takeout fried rice is a universally-loved comfort food. Chewy rice, colorful veggies, salty bits of scrambled egg, and the unmistakable aroma of toasted sesame oil — what's not to love?

Veggie cauliflower fried rice is a healthy alternative to the classic — perfect for quick dinners and meal prep, on its own, or as a base for other dishes. Using cauliflower "rice" instead of actual grains is a perfect way to sneak a few extra servings of vegetables into your diet — and it's just as delicious as takeout.

Since cauliflower rice has gained considerable popularity in recent years, it has become a staple on supermarket shelves. "Riced" cauliflower can be found fresh in the produce section, or frozen in the freezer aisles. Either one can be used to make this fried rice from Alexandra Shytsman of plant-based recipe site The New Baguette.

Gather the ingredients

To make this cauliflower veggie fried rice, you'll need "riced" cauliflower, a small onion, a carrot, frozen shelled edamame or peas, fresh garlic and ginger, an egg, soy sauce, and sesame oil.

If you have time, we recommend making your own cauliflower rice: Simply cut up half a head of cauliflower into florets and pulse them in a food processor (in batches) until the texture resembles rice grains. Homemade cauliflower rice is fresher, more delicious, and has better texture than whatever you can get at the store.

Start sautéing the vegetables

To start, heat some neutral-tasting cooking oil (we recommend avocado, organic canola, or refined coconut) in a large nonstick pan. Add the diced onions and carrots with a pinch of salt and cook over medium heat until the onions are translucent, about five minutes. The point here is to soften the vegetables, not brown them; if your vegetables are starting to take on color, reduce the heat. Be sure to stir the vegetables occasionally.

Add the cauliflower rice

Next, add the cauliflower "rice", edamame, minced garlic, and ginger. Cook, stirring frequently, until the rice is tender and no longer opaque white. This will take five to 10 minutes, depending on the size of your cauliflower bits. (If your rice is frozen, it might take longer.)

While the cauliflower cooks, break an egg into a small cup and add a tablespoon of soy sauce. Whisk the mixture vigorously until the egg white is completely broken down and the mixture is homogeneous.

Finish the rice

When the cauliflower pieces are tender, push all the contents of the skillet to one side and pour the egg mixture into the empty space. Immediately start stirring the egg with a spatula on that side of the skillet until small curdles form. Then stir everything together and season the dish with sesame oil and a bit more soy sauce. Cook for about a minute longer and turn the heat off. Taste and adjust the seasonings, if needed, and garnish with sliced scallions.

Vegetable Fried Cauliflower Rice Recipe
5 from 19 ratings
This vegetable fried cauliflower rice recipe is a perfect way to sneak a few extra servings of veggies into your diet -- and it's just as delicious as takeout.
Prep Time
5
minutes
Cook Time
13
minutes
Servings
4
servings
Bowl of fried cauliflower "rice".
Total time: 18 minutes
Ingredients
  • 1 tablespoon cooking oil
  • 1 small yellow onion, finely diced
  • 1 medium carrot, peeled and finely diced
  • 4 cups cauliflower rice
  • 1 cup frozen shelled edamame or peas
  • 2 medium garlic cloves, minced
  • 2 teaspoons peeled and minced fresh ginger
  • 1 egg
  • 2 tablespoons soy sauce, divided
  • 2 teaspoons toasted sesame oil
  • Sliced scallions, for serving
Directions
  1. Heat the oil in a large nonstick skillet over medium-low heat.
  2. Add the onion and carrot with a pinch of salt, and cook, stirring occasionally, until the onion is translucent, about 5 minutes.
  3. Add the cauliflower rice, edamame, garlic, and ginger, and cook, stirring occasionally, until the rice is slightly softened and no longer opaque, 5 to 10 minutes.
  4. Meanwhile, in a small bowl, whisk the egg with 1 tablespoon soy sauce.
  5. Push the contents of the skillet to one side and pour the egg mixture into the empty space. Immediately start stirring the egg with a spatula on that side of the skillet until small curdles form.
  6. Combine the rice mixture with the egg. Add the remaining tablespoon of soy sauce to the mixture, along with the sesame oil.
  7. Cook for 1 more minute and turn the heat off.
  8. Taste and adjust the seasonings, if needed.
  9. Garnish with scallions.
Nutrition
Calories per Serving 161
Total Fat 9.2 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Cholesterol 40.0 mg
Total Carbohydrates 13.5 g
Dietary Fiber 5.0 g
Total Sugars 4.5 g
Sodium 500.9 mg
Protein 8.7 g
The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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