Vegan Cauliflower Fried Rice

4.0

(3)

2 Reviews

Substituting riced cauliflower for rice reduces calories and carbs in this veggie-packed dish. Use the vibrant flavors of fried rice—ginger, scallions and tamari—to create a low-carb version of the classic take-out meal.

Carolyn Casner

Updated on April 19, 2024

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Prep Time:

20 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Dairy-Free Healthy Aging Healthy Immunity High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie

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Ingredients

3 tablespoons peanut oil, divided
3 scallions, sliced
1 tablespoon grated fresh ginger
1 tablespoon minced garlic
½ cup diced red bell pepper
1 cup trimmed and halved snow peas
1 cup shredded carrots
1 cup frozen shelled edamame, thawed
4 cups riced cauliflower (see Tips)
⅓ cup unsalted roasted cashews
3 tablespoons reduced-sodium tamari or soy sauce (see Tips)
1 teaspoon toasted sesame oil

Directions

Heat 1 tablespoon peanut oil in a large wok or skillet over high heat. Add scallions, ginger and garlic; cook, stirring, until scallions have softened, 30 to 40 seconds. Add bell pepper, snow peas, carrots and edamame; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a plate.
Add the remaining 2 tablespoons peanut oil to the pan. Add cauliflower and stir until mostly softened, about 2 minutes. Return the cooked vegetables to the pan, along with cashews, tamari (or soy sauce) and sesame oil. Stir until well combined.

Tips

Tips: You can find riced cauliflower in the produce aisle or your supermarket, or you can prepare it yourself. Place cauliflower florets in a food processor and pulse until it breaks down into rice-size pieces.

People with celiac disease or gluten sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing ingredients.

Originally appeared: EatingWell.com, July 2018

Nutrition Facts (per serving)

287	Calories
19g	Fat
18g	Carbs
10g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size scant 1 1/2 cups
Calories 287
% Daily Value *
Total Carbohydrate 18g	7%
Dietary Fiber 6g	23%
Total Sugars 6g
Protein 10g	20%
Total Fat 19g	24%
Saturated Fat 3g	16%
Vitamin A 5426IU	109%
Vitamin C 80mg	89%
Folate 157mcg	39%
Sodium 451mg	20%
Calcium 77mg	6%
Iron 3mg	16%
Magnesium 70mg	17%
Potassium 449mg	10%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Vegan Cauliflower Fried Rice

Ingredients

Directions

Tips

Nutrition Facts (per serving)

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