afoona
Cauliflower Fried Rice with Vegetables
vegetables

Cauliflower Fried Rice with Vegetables

A healthy alternative to fried rice — coarsely ground cauliflower with colorful vegetables and soy sauce

⏱ 30 min🍽 4 servings 🌍 Middle Eastern👩‍🍳 Afoona
⚖ Pareve🥬 Vegetarian
Versions:Original🌾 Gluten-free

👨‍🍳 Method

  1. 1
    Break the cauliflower into florets and pulse in a food processor until you get rice-sized grains.
    Food processor
  2. 2
    Heat the oil in a wok over very high heat.
    ⚙ Pan-fryingStoveWok
    💡Very high heat and a large pan: the vegetables char instead of steaming, and don't overcrowd the pan.
  3. 3
    Add the garlic and ginger and fry 30 seconds, until fragrant.
    ⚙ Adding to the hot fat and fryingStove
    💡Add by cooking time: what needs long (onion, carrot, meat) goes in first, and what burns fast (garlic, dry spices) goes in last, only until fragrant.
  4. 4
    Add the carrot and peas and fry 3 minutes, tossing.
    ⚙ Adding to the hot fat and fryingStove
  5. 5
    Push everything to the sides, pour the beaten the eggs into the center and scramble into small bits.
    StoveSilicone spatula
    💡The eggs scramble on their own in the empty center of the pan and only then get mixed in: that way they stay in bits and don't coat the rice in mush.
  6. 6
    Add the cauliflower and stir-fry 5–6 minutes over high heat.
    StoveSilicone spatula
    💡Cold, dry day-old rice stays in separate grains; hot fresh rice releases steam and starch and sticks together in a lump.
  7. 7
    Add the soy sauce, sesame oil and black pepper and stir-fry another minute, until the cauliflower is coated in the sauce.
    Stove
  8. 8
    Serve immediately, with the green onion scattered on top.
253calories
10 gprotein
12 gcarbs
17 gfat
● protein 17%● carbs 20%● fat 63%

Per serving (271 g), of 4 servings

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⚖ About the ingredients

🔧 Tools needed (4) · 🍳 One cooking vessel

  • Food processor · Also works: Knife (More time and handwork, less even texture) · Electric mini chopper (Small amounts) · 💡 Workaround, changes the dish: Blender (Needs more liquid)
  • Stove · 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
  • Wok · Also works: Deep skillet (sauté pan) (Less heat on the sides; stir-fry in small batches)
  • Silicone spatula · Also works: Wooden spoon (Scrapes less well) · Spoon / teaspoon (regular) (None)

By the steps, as the recipe is built now: another version or addition can change the list.

🧩 Built from…

Fried rice

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