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    Cauliflower Fried Rice

    Published: Jul 17, 2023 by Sina · This post may contain affiliate links · Leave a Comment

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    a collage of two photos of cauliflower fried rice with a text overlay

    This cauliflower fried rice makes a healthy and low-carb dinner that is ready in no time! Packed with flavor and protein-rich tofu, 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

    Jump to:
    • Why This Recipe Works
    • Ingredients & Substitutions 
    • How To Make This Recipe 
    • Tips & Tricks
    • Storing
    • Version with Frozen Cauliflower
    • Related Recipes
    • I Love To Hear From You! 
    • Cauliflower Fried Rice

    Why This Recipe Works

    Are you looking for a tasty, nutritious, and guilt-free dish? Then this vegan cauliflower fried rice is perfect for you! It’s a fantastic plant-based and low-carb alternative to classic fried rice. 

    It’s packed with vibrant veggies and protein-rich tofu, and it’s ready in no time! Plus, it’s just as satisfying as traditional fried rice while being so much healthier. 

    I’m a big fan of cauliflower rice and I love to use it for salads, Asian-inspired dishes, and as a side dish. And it’s also the perfect low-carb rice subtitute. Cauliflower rice is simply cauliflower that is pulsed in a food processor until it has the size of 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 has a great texture that closely resembles the real deal. 

    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.

    You can easily customize this dish and use whatever you have in your fridge. Zucchini or mushrooms are also a great addition. Add some soy sauce or tamari for a savory kick, sprinkle it with red pepper flakes for a spicy twist, or toss in your favorite herbs and spices. 

    With just a few fresh ingredients, you can have a healthy and delicious veggie-packed meal on the table in no time. It’s perfect for busy weekdays when you want something quick, nutritious, and, of course, tasty.

    Ingredients & Substitutions 

    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 

    chopped vegetables, peas, and crumbled tofu in small bowls on a wooden countertop
    crumbled tofu in a black pan with a wooden spoon on a marble countertop

    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.

    crumbled tofu with turmeric in a black pan on a marble countertop
    crumbled tofu with turmeric in a black pan with a wooden spoon

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

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

    fried vegetables in a black pan with a wooden spoon
    cauliflower florets in a food processor on a marble countertop

    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. 

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

    cauliflower rice in a wooden bowl on a white wooden board
    cauliflower rice in a black pan with a wooden spoon

    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. 

    cauliflower fried rice with vegetables in a black pan with a wooden spoon

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

    Tips & Tricks

    • 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. 

    Storing

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

    Version with Frozen Cauliflower

    You can also use frozen cauliflower instead of fresh cauliflower. 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

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    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 Facebook, Instagram, or Pinterest! 

    Sina 

    cauliflower fried rice in a black pan on a wooden countertop

    Cauliflower Fried Rice

    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. 
    5 from 2 votes
    Print Pin Rate
    Course: Main Dish
    Cuisine: American, Asian
    Diet: Low Calorie, Vegan
    Prep Time: 20 minutes mins
    Cook Time: 10 minutes mins
    Servings: 4 servings
    Calories: 206kcal
    Author: Sina

    Equipment

    • 1 sharp knife
    • 1 chopping board
    • 1 food processor
    • 2 large frying pans
    • 1 wooden spoon

    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.
    • 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
    Tried this recipe?Mention @_veganheaven_ or tag #veganheaven!
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    Sina-Veganheaven

    Hi, I'm Sina and this is my recipe blog where I share heavenly simple and sinfully delicious vegan recipes.

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    As a mom of twins, I know how busy life can be. So if you're looking for easy and quick vegan recipes the whole family loves, this is the right place for you!

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