Cauliflower Rice

It looks like traditional fried rice and tastes just as delicious, but it’s actually Cauliflower Rice—same amazing vibe, just lighter and healthier. This is a fantastic gluten-free alternative to the classic recipe, yet still nutritious and full of flavor.

I like a big bowl of fried rice, packed with Asian aromas and delicious fresh ingredients. I enjoy how complete this meal is, providing all the essential nutrients for your body while combining sweet and savory flavors. With this recipe, I wanted to offer an easy and lighter alternative, filled and seasoned with the same components but with a plant-based foundation. Cauliflower rice is made from scratch by simply using a food processor, and once cooked, the texture is very similar to that of regular white rice. I know that in some countries, you can buy pre-made cauliflower rice, but I can assure you that making it yourself doesn’t require any special skills or a lot of time.

The concept of cauliflower rice emerged with the rise of healthy eating and low-carb diets in the early 2000s. During this time, people began searching for ways to reduce carbohydrates without sacrificing flavor and texture. Thanks to many food bloggers who shared the idea on social medias, this glute-free and lighter recipe became popular around the world.

If, after blending, you have too much cauliflower rice, you can freeze it in a freezer-safe bag or container and then reheat it in the microwave or on the stove before using. It’s important to let the seasoned fried rice cool to room temperature before storing it in the fridge. It should be consumed within 3-4 days, as the scrambled eggs many not last as long as the rice itself.

Ingredients for low-carb fried rice

• Cauliflower: this is the primary low-carb and gluten-free foundation for Cauliflower Rice. When processed, it takes on a rice-like texture, providing a similar mouthfeel. Cauliflower is rich in vitamins C and K, fiber, antioxidants and minerals. Moreover, this vegetable has a mild flavor, allowing it to absorb seasonings like soy sauce.

• Soy sauce: this seasoning adds a rich, umami flavor to Cauliflower Rice. It provides a salty and slightly sweet taste that complements the vegetables, binding the flavors together. Moreover, soy sauce gives the dish a darker, more appealing color, making this gluten-free alternative more authentic. Finally, it adds moisture to the dish, preventing the cauliflower from becoming too dry.

• Eggs: scrambled eggs provide a great source of protein, making the Cauliflower Rice more balanced and filling. Additionally, eggs contribute a soft texture that contrasts nicely with the rice-like consistency of cauliflower. Finally, they add a bright yellow color that enhances the dish.

• Shallot, garlic, onion: when sautéed, they create a savory and sweet foundation for the cauliflower rice, releasing fragrant aromas that make the dish more appetizing. These three ingredients add layers of complexity, providing a depth that would be lacking with cauliflower alone.

Find the complete recipe with measurements below.

How to prepare the gluten-free rice

Cut the raw cauliflower head and place it in a food processor, blending until achieving a rice consistency.

Beat the egg and heat a pan with olive oil, then once hot add the beaten egg. Scramble, remove it from the pan and set aside.

In the same pan, heat some olive oil and add the chopped shallots, onion and grated garlic clove. Once soft incorporate the cut carrots and green bell pepper. Season with salt and pepper.

Pour in the cauliflower rice and combine with the soy sauce.

Add the scrambled egg and green peas,  whisking to combine. Let it cook for few minutes over medium heat. 

My tips for a tasty cauliflower fried rice

• Use fresh cauliflower instead of frozen, as it will give a better rice-like consistency and hold up when cooked.

• After blending the cauliflower, put it on a kitchen towel or paper towels to dry it and remove excess moisture.

• If you have it, use a wok to cook the cauliflower rice as it prevents sticking.

• Add the vegetables of your choice and depending on the season you are in.

• Don’t add too much salt or with the soy sauce it will taste too salty.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!

Cauliflower Rice

Course: MainCuisine: vegetarian, gluten-free, low-carb

Servings

6

servings

Prep time

10

minutes

Cooking time

30

minutes

Ingredients

• Cauliflower 1

• Eggs 2-3

• Soy sauce 1tbsp

• Green peas 1can

• Green bell pepper 1

• Carrots 2-3

• Onion 1

• Shallot 1

• Garlic 1 clove

• Salt

• Pepper

Directions

• Cut the raw cauliflower head and place it in a food processor, blending until achieving a rice consistency.
• Beat the egg and heat a pan with olive oil, then once hot add the beaten egg. Scramble, remove it from the pan and set aside.
• In the same pan, heat some olive oil and add the chopped shallots, onion and grated garlic clove. Once soft incorporate the cut carrots and green bell pepper.. Season with salt and pepper.
• Pour in the cauliflower rice and combine with the soy sauce.
• Add the scrambled egg and green peas,  whisking to combine. Let it cook for few minutes over medium heat. 

Notes

• Use fresh cauliflower instead of frozen, as it will give a better rice-like consistency and hold up when cooked.
• After blending the cauliflower, put it on a kitchen towel or paper towels to dry it and remove excess moisture.
• If you have it, use a wok to cook the cauliflower rice as it prevents sticking.
• Add the vegetables of your choice and depending on the season you are in.
• Don’t add too much salt or with the soy sauce it will taste too salty.