Cauliflower Fried Rice

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This cauliflower fried rice makes a healthy and low-carb dinner that is ready in no time! It’s a lighter version of traditional fried rice that is just as delicious. 

cauliflower fried rice in a black pan on a wooden countertop

Why This Recipe Works

I’m a big fan of cauliflower rice and I love to use it for salads, Asian-inspired dishes, and as a side dish. Cauliflower rice is simply cauliflower that is pulsed in a food processor until it has the size of rice. 

It’s an awesome low-carb alternative to rice. While it’s pretty plain on its own and doesn’t taste like rice, it’s great when it’s seasoned well or used in recipes that call for rice. 

It’s such a delicious and easy way to eat more vegetables! My favorite way to eat cauli rice is in fried rice. It’s a low-carb spin-off of my vegan fried rice. 

In this recipe, crumbled firm tofu serves as the perfect egg replacement. Kala Namak, an Asian rock salt, gives the tofu an egg like smell and taste. Curry powder adds some nice flavor and it gives this dish its yellow color. 

Finely chopped bell pepper, carrots, and small broccoli florets add flavor and a bit of crunch. Sprinkle the fried rice with chopped green onions just before serving.

What Goes Into This Recipe 

the ingredients that go into this recipe on a marble countertop

  • Cauliflower – use fresh cauliflower. 
  • Soy Sauce – replace it with tamari for a gluten-free version. 
  • Tofu – this recipe works best with firm tofu. 
  • Kala Namak – it’s a rock salt that mimics the taste of eggs. It’s optional but highly recommended for the “egg-like” taste. 
  • Broccoli, Red Bell Pepper & Carrots – all fresh. Cut them into small cubes. 
  • Peas – frozen. 
  • Sesame Oil – I wouldn’t recommend replacing it with any other kind of oil as it gives the fried rice a very distinct taste.
  • Garlic – fresh. 

How To Make This Recipe 

a collage of four photos that show how to make this recipe

1. Step: Chop the carrots and the bell pepper into small cubes. Cut the broccoli into small florets. Cut the green onions into rings. 

2. Step: Heat the sesame oil in a large pan and add the crumbled tofu. Cook for 3 minutes.

3. Step: Then add the turmeric and kala namak and stir well.

4. Step: Cook for about 20 seconds. Set aside. 

a collage of four photos that show how to make this recipe

5.-8. Step: In the same pan, heat some more oil and add the carrots, bell pepper, peas, garlic, and 3 of the green onions. Season with salt and pepper and sauté for 2 minutes. Add the broccoli. Cook for another 3 minutes on high heat. Stir a few times. 

a collage of four photos that show how to make this recipe

9. Step: In the meantime, cut the cauliflower into florets and place them in a food processor.

10. Step: Process until it has the size of rice. 

11. Step: In a large pan, heat a bit of sesame oil and stir fry the cauliflower rice for 3 to 4 minutes. Do not cover the pan and do not overcook the rice as this will make it mushy. Season with salt. 

12. Step: Add the cauliflower rice and the tofu to the vegetables and stir well. Sprinkle with freshly chopped green onions and serve immediately. 

Recipe Notes

  • Make sure the veggies all roughly have the same size, so they have the same cooking time. 
  • This dish will come together very quickly, so make sure you have all your ingredients ready when you start cooking. 
  • It’s best to use a large wok or a non-stick skillet for this recipe. 

Frequently Asked Questions 

How Long Does The Cauliflower Fried Rice Last? 

Stored in an airtight container in the fridge, it will last up to 3 to 4 days

Can I Use Frozen Instead of Fresh Cauliflower? 

Yes, you can also use frozen cauliflower instead. However, there are a few things you have to keep in mind in order to make this recipe work with frozen cauliflower. 

First, it’s super important not to thaw the cauliflower before processing it in a food processor into rice-like pieces. Otherwise, you will end up with a watery mess. 

Besides, you have to stir fry it a bit longer than fresh cauliflower (about 2 minutes longer). Don’t cover the pan and make sure not to overcook it. 

cauliflower fried rice in a large black pan wit a wooden spoon

Related Recipes: 

  • Vegan Fried Rice 
  • Thai Pineapple Fried Rice 
  • Tomato Rice 
  • One Pot Vegetable Rice with Bell Pepper and Peas 
  • Vegan Broccoli Rice Casserole 

I Love To Hear From You! 

I hope you like this cauliflower fried rice as much as we do around here.

If you give it a try, I’d love to know what you think about it. Just leave me a comment and a star rating below. Your comments really make my day!

You like my recipes and want to see more? Then follow me on FacebookInstagram, or Pinterest

Sina 

cauliflower fried rice in a black pan on a wooden countertop

Print

Cauliflower Fried Rice

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This cauliflower fried rice makes a healthy and low-carb dinner that is ready in no time! It's a lighter version of traditional fried rice that is just as delicious. 
Course Main Dish
Cuisine American, Asian
Diet Low Calorie, Vegan
Prep Time 20 minutes
Cook Time 10 minutes
Servings 4 servings
Calories 206kcal
Author Sina

Ingredients

  • 7 oz  firm tofu, crumbled
  • 1/2 teaspoon turmeric
  • 1 pinch kala namak (optional)
  • 1 teaspoon sesame oil
  • 3 cloves garlic, minced
  • 4 green onions, cut into rings
  • 2 carrots, cut into small cubes
  • 1 small broccoli, cut into small florets
  • 1 red bell pepper, cut into small cubes
  • 1 cup frozen peas 
  • 3 tablespoons soy sauce
  • 1 teaspoon curry powder
  • 1 cauliflower
  • salt, to taste
  • black pepper, to taste

Instructions

  • Chop the carrots and the bell pepper into small cubes. Cut the broccoli into small florets. Cut the green onions into rings. 
  • Heat the sesame oil in a large pan and add the crumbled tofu. Cook for 3 minutes.
  • Then add the turmeric and kala namak and stir well.
  • Cook for about 20 seconds. Set aside. 
  • In the same pan, heat some more oil and add the carrots, bell pepper, peas, garlic, and 3 of the green onions. Season with salt and pepper and sauté for 2 minutes. Add the broccoli. Cook for another 3 minutes on high heat. Stir a few times. 
  • In the meantime, cut the cauliflower into florets and place them in a food processor.

    Add the cauliflower rice and the tofu to the vegetables and stir well. Sprinkle with freshly chopped green onions and serve immediately. 

  • Process until it has the size of rice. 
  • In a large pan, heat a bit of sesame oil and stir fry the cauliflower rice for 3 to 4 minutes. Do not cover the pan and do not overcook the rice as this will make it mushy. Season with salt. 
  • Add the cauliflower rice and the tofu to the vegetables and stir well. Sprinkle with freshly chopped green onions and serve immediately. 

Notes

  • Make sure the veggies all roughly have the same size, so they have the same cooking time. 
  • This dish will come together very quickly, so make sure you have all your ingredients ready when you start cooking. 
  • It’s best to use a large wok or a non-stick skillet for this recipe. 
  • Stored in an airtight container in the fridge, it will last up to 3 to 4 days. 

Nutrition

Calories: 206kcal | Carbohydrates: 31g | Protein: 16g | Fat: 5g | Saturated Fat: 1g | Sodium: 876mg | Potassium: 1244mg | Fiber: 11g | Sugar: 11g | Vitamin A: 7376IU | Vitamin C: 262mg | Calcium: 205mg | Iron: 4mg

The post Cauliflower Fried Rice appeared first on Vegan Heaven.





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