Cauliflower Fried ‘Rice’

Servings : Serves 4

This beautiful bowl of what looks like fried rice is actually finely shredded cauliflower! The infusion of vibrant veggies elevates what could otherwise be a simple vegetable dish to something spectacular, yet satisfyingly guilt-free. This dish can be served on it's own, with some thick tangy yoghurt or with any saucy side that you like.


  • 1 head of cauliflower, leaves trimmed
  • 2 tbsp olive oil
  • 1 medium onion, finely chopped
  • 1 spring onion, finely chopped (reserve the green parts for garnish)
  • 1/2 tsp garlic paste
  • 1-2 green chillies, chopped (optional)
  • 1 capsicum, finely diced
  • 1 carrot, finely chopped
  • 1/4 cup green beans, chopped
  • 1/4 cup peas
  • 2 tbsp. sweet corn
  • 2 tbsp. soy sauce
  • 1 tbsp hot sauce
  • 2 eggs, lightly beaten
  • salt and pepper to taste


You can use whatever combination of veggies that you like or have on hand.  You can even add in some shredded chicken if you want.

First, 'rice' the cauliflower. To do this, chop it up into florets and then pulse in a food processor until it resembles rice. Alternatively you can simply grate it with a box grater. Discard the core.

While you prep your other ingredients, refrigerate the riced cauliflower to get it nice and cold, about an hour.

Blanch the carrot, green beans and peas in boiling water for a few minutes to help reduce cooking time.

Heat the oil in a pan. Add the onions and saute over medium heat until the onions are soft and translucent. Add the garlic paste and stir it in. Then add the capsicum and keep stirring for a minute. Next add the remaining veggies, carrot, peas, beans and sweet corn plus the chopped green chilli. Stir fry for another minute or two. Now add the cauliflower, hot sauce and soy sauce. Mix well and cook for about 5 minutes or until the cauliflower softens.

Push the cauliflower mixture to one side of the pan and add the beaten eggs to the empty side. Cook and scramble them up, make sure to season with a bit of salt and pepper. Once the eggs look set, combine them with the 'rice'. Taste and adjust seasoning if needed.

Garnish with the spring onion greens and serve.


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