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Cauliflower Fried Rice

Gardening Guide: Marvelous Cauliflower: All You Need to Know about this Cruciferous Veggie, from Planting to Eating

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Cauliflower Fried Rice

This Cauliflower Fried Rice is a low-carb option for those who want all the flavor of Chinese fried rice, but none of the guilt.

By Norann Oleson

Cauliflower fried rice

Cauliflower Fried Rice

Everyone else can have their regular white fried rice; my favorite “rice” is riced cauliflower! Cauliflower is a versatile vegetable that can be used in many dishes as a rice substitute. Cauliflower rice is much healthier than regular rice and has numerous health benefits. Cauliflower rice contains significantly fewer calories, carbohydrates, and sugar than regular white rice, and also retains some of its phytonutrient content when it’s riced. Cauliflower is naturally low in fat, sodium, and cholesterol, and has more fiber, vitamins, and minerals than white rice making it a much more nutritious alternative.

Cauliflower rice (like regular rice) is gluten-free and can be used as a great grain-free alternative for those with sensitivities or allergies to grains.

Cauliflower is also much easier to cook than regular white rice, making it a great go-to option for anyone looking for a healthier alternative to regular fried rice. Cauliflower rice is an easy, delicious, and nutritious way to switch up your typical side dish!

In this Cauliflower Rice recipe, we are preparing it almost entirely like regular rice, but while using grated (or “riced”) cauliflower. If you want to make this recipe gluten-free, just use gluten-free soy sauce, tamari, or coconut aminos. I actually love using coconut aminos because they have a similar flavor to soy sauce but are less salty and sweeter!

Give Cauliflower Rice a try, and you’ll be amazed at how delicious and healthy it is. Enjoy!

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Cauliflower fried rice

Cauliflower Fried Rice

This Cauliflower Fried Rice is a low-carb option for those who want all the flavor of Chinese fried rice, but none of the guilt.

  • Author: Norann Oleson
  • Prep Time: 16 minutes
  • Cook Time: 35 minutes
  • Total Time: 51 minutes
  • Yield: Serves 8
  • Category: Entrées

Ingredients

Scale
  • 2 cups fresh or frozen­ peas
  • 1/2 cup water
  • 4 tablespoons sesame oil, divided
  • 4 cups cubed pork loin
  • 6 green onions, sliced
  • 1 large carrot, diced
  • 2 cloves garlic, minced
  • 5 cups grated/riced cauliflower
  • 6 tablespoons soy sauce
  • 2 eggs, beaten

Instructions

  1. Stir peas and water together in a saucepan; bring to a boil, reduce heat to medium-low, and cook and stir until peas are tender and heated through, about 5 minutes. Drain and discard water.
  2. Heat 2 tablespoons sesame oil in a wok over medium-high heat. Cook and stir pork in hot oil until lightly browned on all sides and cooked through, 7 to 10 minutes. Transfer meat to a plate.
  3. Heat remaining 2 tablespoons sesame oil the wok. Sauté green onions, carrot, and garlic in hot oil until just softened, about 5 minutes. Add cauliflower; cook and stir until cauliflower is tender but firm to the bite, 4 to 5 minutes.
  4. Stir pork, peas, and soy sauce into cauliflower mixture and stir-fry until mixture is hot and slightly browned, 3 to 5 minutes.
  5. Move pork-cauliflower mixture to one side of the wok; pour beaten eggs onto empty side. Scramble eggs until cooked through, 3 to 5 minutes; stir cooked eggs into the pork-cauliflower mixture, breaking up any large chunks.

Cauliflower love is on the rise in restaurants and homes everywhere, from cauliflower rice to pizza crust, and it’s easy to see why—it’s a health power food, and it tastes delicious as well. While cauliflower is known to be tricky to grow, our Marvelous Cauliflower Gardening Guide will get you fully prepared to take on the challenge.

Have you tried this recipe? It’s a great alternative to fried rice. Please tell us how it turned out for you.

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cauliflower, delicious and healthy

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TABLE OF CONTENTS

  • Curator’s Corner
  • Introduction
  • Feature Articles

  • Air Temperature Considerations for Your Cauliflower
  • Growing Cauliflower from Seeds
  • Growing Cauliflower from Seedlings
  • Growing Cauliflower in Containers
  • Caring for Cauliflower in the Garden
  • Problems with Cauliflower Heads
  • Blanching and Harvesting Cauliflower
  • Dealing with Cauliflower Pests
  • Dealing with Cauliflower Diseases
  • Essential Tools and Equipment for Growing Cauliflower
  • Plant Profiles

  • Flame Star Cauliflower
  • Early White Hybrid Cauliflower
  • Depurple Hybrid Cauliflower
  • Cheddar Hybrid Cauliflower
  • Attribute Hybrid Cauliflower
  • Recipes

  • Broccoli-Cauliflower Salad
  • Cauliflower Fried Rice
  • Loaded Cauliflower
  • Cauliflower Fritters
  • Roasted Garlic Cauliflower
  • Additional Articles

  • Nutrition Facts about Cauliflower
  • Health Benefits of Cauliflower
  • Resources about Cauliflower
  • Cauliflower Glossary
  • Related Articles

  • Discover the 6 Cauliflower Growing Stages
  • Marvelous Cauliflower: All You Need to Know about this Cruciferous Veggie, from Planting to Eating

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