Learn how to make your favorite fried rice with a healthier twist – by using cauliflower to supplement the starchy rice. Did you know that if you grate (or chop) cauliflower while it is still raw then cook, it resembles the texture of rice? Doing this transforms your local fried rice into a dish with less calories, less carbs, more fiber and more nutrition, as cauliflower is one of the healthiest cruciferous vegetables. This dish was presented by Kimberly Oshita, a vegan Registered Dietitian from our Sponsor, Kaiser Permanente, in our Learning Kitchen 2019. Read Kim’s bio HERE.
Cauliflower Fried Rice
6 cups, about 30 2-oz. servings
- 1 cup cauliflower, riced (can be grated, chopped or put in food processor before cooking)
- 1 cup brown rice
- 1 cup mushrooms, diced
- 1 cup chopped spinach (fresh or frozen)
- 4-5 cloves garlic. minced
- 1/2 onion, diced
- 1 cup diced carrots (can be riced with cauliflower)
- 1-2 tsp oil
- 2 TB lime juice
- 1 TB ginger, minced or grated
- 3 green onions, chopped
- 2 tsp liquid aminos
- 1/2 tsp coconut aminos
- Cook rice.
- Heat oil in a pan on medium heat. When oil is heated, add onions and cook 3-5 minutes until translucent. Add garlic. Add water a little at a time (1-2 TB at a time) or veggie broth as needed to keep pan from burning.
- Add cauliflower, carrots and mushrooms, ginger and cook for 5 minutes.
- Add spinach and green onions and cook for 1-2 minutes.
- Turn heat to low. Add lime juice, liquid aminos, coconut aminos and stir. Cook for 1-2 minutes or until all liquid is evaporated.