Cauliflower Fried Rice Recipe

We are happy to jump on the cauliflower rice bandwagon with no shame. Why not? Cauliflower is a nutrient-dense rock star of the vegetable kingdom. Like its cruciferous cousins' broccoli, Brussel sprouts, cabbage, and arugula, cauliflower contains potent disease-fighting compounds. Our cauliflower fried rice recipe will quickly become a favorite side dish or quick lunch.

How to Choose Cauliflower

  • Select heads of cauliflower that are firm, compact, and creamy white.
  • Bright green leaves indicate that the head is fresh.
  • Avoid cauliflower with dull or spotted florets or yellow, wilted leaves.

How to Store Cauliflower

  • Unwashed cauliflower will keep in a perforated bag in the refrigerator for ten days.
  • Cooked cauliflower will keep for just 2 or 3 days.
  • Cauliflower will keep in the freezer for up to 4 months if you first blanch it for 3 minutes in boiling water.

Cauliflower Nutrition

  • Cauliflower contains vitamin C, folic acid, potassium, and iron.
  • A cupful of cauliflower flowerets contains 27 calories.

Edamame Nutrition

One cup of hulled edamame beans provides an adult with the following:

  • almost 10% of daily calcium
  • more than 10% of daily vitamin C
  • around 20% of daily iron
  • 34% of daily vitamin K
  • 120% of daily folate
  • 33% of daily protein
Ingredients
  • 1 head cauliflower
  • 1 Tbs olive oil
  • 1 teaspoon sesame oil
  • ¼ cup onion, chopped
  • 1 red bell pepper, chopped
  • 2 cloves garlic, minced
  • ⅓ cup vegetable broth, low sodium
  • 1 teaspoon ginger, minced
  • 4 Tbs soy sauce
  • 1  ½ cup edamame, shelled, defrosted
  • 2 scallions, chopped
Directions

Prep

  1. Cut floret pieces from the cauliflower stems and rinse well. Place in a food processor and pulse 3-5 times until cauliflower is chopped into rice-sized pieces.
  2. Chop onion/pepper/garlic/scallions.
  3. Grate ginger.

Make

  1. In a large skillet, heat the olive and sesame oils. Add the onion and red pepper and sauté for 3 minutes until the onion is tender and translucent.
  2. Stir in the garlic, broth, ginger, and soy sauce. Transfer the cauliflower to the pan and stir. Cover with lid and cook over medium-high heat for 3-4 minutes.
  3. Remove the lid and stir in the edamame. Sauté for 3-5 minutes or until liquid has cooked off and cauliflower is tender.
  4. To serve, top with sliced green onion and additional soy sauce (if desired).

Be sure to try our other recipes that utilize seasonal vegetables, fruits, and herbs you can grow in your garden or find from local growers.

Cauliflower Fried Rice

  • 1 head cauliflower
  • 1 tablespoon olive oil
  • 1 tablespoon sesame oil
  • ¼ cup onion (chopped)
  • 1 each red bell pepper (chopped)
  • 2 cloves garlic (minced)
  • ⅓ cup vegetable broth (low sodium)
  • 1 teaspoon ginger (minced)
  • 4 tablespoon soy souce
  • 1 ½ cup edamame (shelled)
  • 2 each scallions (chopped)

Prep

  1. Cut floret pieces from the cauliflower stems and rinse well. Place in a food processor and pulse 3-5 times until cauliflower is chopped into rice sized pieces.

  2. Chop onion/pepper/garlic/scallions.

  3. Grate ginger

Directions to Prepare

  1. In a large skillet heat the olive and sesame oils. Add the onion and red pepper and sauté ~3 minutes until onion is tender and translucent.

  2. Stir in the garlic, broth, ginger, and soy sauce. Transfer the cauliflower to the pan and stir. Cover with lid and cook over medium-high heat for 3-4 minutes.

  3. Remove the lid and stir in the edamame. Sauté for 3-5 minutes or until liquid has cooked off, and cauliflower is tender.

  4. To serve, top with sliced green onion and additional soy sauce (if desired).

Be sure to tag @thewellspentday on Instagram if you give the recipe a try.

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