Cauliflower fried rice with vegetables and egg is a nutritious and flavorful dish that serves as a healthy alternative to traditional fried rice. Instead of using rice, this dish substitutes finely chopped or grated cauliflower as the base, offering a lower-carb option. Mixed with a variety of colorful vegetables such as carrots, peas, bell peppers, and onions, and combined with scrambled eggs, this dish provides a satisfying and balanced meal. It’s paired with a variety of colorful vegetables like carrots, peas, colored peppers, and onions, plus scrambled eggs to create a filling and balanced dish scrambled in a pan. This dish is popular among those looking for lighter, vegetable-packed meals or those following a low-carb or gluten-free diet.This recipe offers a healthier twist on a classic favorite, perfect for those with gluten sensitivities or anyone looking to incorporate more vegetables into their diet.
What are the Benefits of Cauliflower Fried Rice with Vegetables and Egg?
Cauliflower is a low-carb alternative for those seeking a healthy diet. It is rich in vitamin C, vitamin K and folic acid, which are great for immune system and bone health. The addition of vegetables also makes this dish rich in fiber and a variety of vitamins, which aids in digestion and overall nutritional intake. Eggs, on the other hand, provide high-quality protein and a variety of essential micronutrients. Making Cauliflower Fried Rice with Vegetables and Egg by using a wok or pan, you can sauté the ingredients evenly, keeping them fresh and nutritious.
Welcome To My Kitchen! Let’s Make Cauliflower Fried Rice with Vegetables and Egg!
Step 1: Prepare the Cauliflower Rice
- Rinse the cauliflower head and remove the core.
- Cut the cauliflower into florets and place them in a food processor.
- Pulse the cauliflower until it resembles rice-like grains. Be careful not to over-process.
- Alternatively, you can grate the cauliflower using a box grater.
Step 2: Cook the Vegetables
- Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add minced garlic and diced onion to the skillet. Sauté until fragrant and onions are translucent, about 2-3 minutes.
- Stir in the mixed vegetables and cook for an additional 3-4 minutes until they are tender.
Step 3: Add Cauliflower Rice
- Push the vegetables to one side of the skillet and add the remaining tablespoon of olive oil to the empty space.
- Add the riced cauliflower to the skillet and stir to combine with the vegetables.
- Cook for 5-6 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
Step 4: Add Eggs and Seasonings
- Push the cauliflower mixture to one side of the skillet and pour the beaten eggs into the empty space.
- Allow the eggs to cook for a minute without stirring, then gently scramble them until fully cooked.
- Once the eggs are cooked, mix them with the cauliflower and vegetables in the skillet.
- Drizzle gluten-free soy sauce or tamari over the cauliflower fried rice and stir well to combine.
- Season with salt and pepper to taste.
This gluten-free cauliflower fried rice recipe offers a delicious and nutritious alternative to traditional rice dishes. Cauliflower fried rice not only has a unique taste, but is also rich in the nutrients of various vegetables, making it a nutritionally balanced culinary choice. It is easy to prepare for busy modern lifestyles and is a favorite dish for many in their quest for healthy eating. Whether as a main dish or a side dish, cauliflower fried rice adds color and richness of flavor to the table.
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Cauliflower Fried Rice with Vegetables and Egg
- Total Time: 30 minutes
- Yield: 4 Servings 1x
- Diet: Gluten Free
Description
This healthy and flavorful dish is a delicious low-carb alternative to traditional fried rice, packed with the goodness of cauliflower, colorful vegetables, and protein-rich eggs.
Ingredients
- 1 medium head cauliflower
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 small onion, diced
- 1 cup mixed vegetables (carrots, peas, bell peppers, etc.)
- 2 eggs, lightly beaten
- 2 tablespoons gluten-free soy sauce or tamari
- Salt and pepper to taste
- Optional: green onions, sesame seeds for garnish
Instructions
Step 1: Prepare the Cauliflower Rice
- Rinse the cauliflower head and remove the core.
- Cut the cauliflower into florets and place them in a food processor.
- Pulse the cauliflower until it resembles rice-like grains. Be careful not to over-process.
- Alternatively, you can grate the cauliflower using a box grater.
Step 2: Cook the Vegetables
- Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add minced garlic and diced onion to the skillet. Sauté until fragrant and onions are translucent, about 2-3 minutes.
- Stir in the mixed vegetables and cook for an additional 3-4 minutes until they are tender.
Step 3: Add Cauliflower Rice
- Push the vegetables to one side of the skillet and add the remaining tablespoon of olive oil to the empty space.
- Add the riced cauliflower to the skillet and stir to combine with the vegetables.
- Cook for 5-6 minutes, stirring occasionally, until the cauliflower is tender but not mushy.
Step 4: Add Eggs and Seasonings
- Push the cauliflower mixture to one side of the skillet and pour the beaten eggs into the empty space.
- Allow the eggs to cook for a minute without stirring, then gently scramble them until fully cooked.
- Once the eggs are cooked, mix them with the cauliflower and vegetables in the skillet.
- Drizzle gluten-free soy sauce or tamari over the cauliflower fried rice and stir well to combine.
- Season with salt and pepper to taste.
Equipment
12.5″ 316L Stainless Steel Honeycomb Non Stick Wok Pan Stir-fry Wok with Lid
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American Kitchen 3-piece Premium Nonstick Skillet
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Anolon X Hybrid Nonstick Frying Pan
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Deiss PRO Lemon Zester & Heavy Duty Cheese Grater & Vegetable Grater
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GANIZA Food Processors, Electric Chopper with Meat Grinder & Veggie Chopper
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- Customize your cauliflower fried rice by adding your favorite protein such as cooked chicken, shrimp, or tofu.
- For extra flavor, you can add ginger or chili flakes while cooking the vegetables.
- Make sure to use gluten-free soy sauce or tamari to keep the dish gluten-free.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Special Diets
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What should I do with cauliflower to make sure it stays crunchy?
To make sure the cauliflower stays crunchy during the fried rice process, you can start by placing the cauliflower blossoms in a food processor and gently blending them into a granular form, then cooking them in a little oil before stir-frying, but don't cook them for too long to avoid the cauliflower becoming mushy. The granulated cauliflower retains some texture and chewiness after processing in this way.
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How should I keep my cauliflower fried rice loose but not too soggy?
To make sure the cauliflower fried rice is loose but not too soggy, distribute the cauliflower granules evenly in the wok when stir-frying, and do not add too much seasoning or sauce, which may cause the fried rice to become too soggy. In addition, the heat should be moderate when stir-frying and avoid stir-frying for too long to avoid releasing too much water from the cauliflower.
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How do I make sure the vegetables and eggs in Cauliflower Fried Rice are evenly scrambled?
To ensure that the vegetables and eggs in Cauliflower Fried Rice are evenly stir-fried, you can cut the vegetables and eggs into appropriate sized pieces or granules before stir-frying, which will help them mix evenly with the cauliflower granules. When stir-frying, you may first pour the vegetables and eggs evenly into the wok and stir-fry them quickly to ensure they are evenly distributed throughout the cauliflower fried rice.
