Cauliflower Fried Rice

This cauliflower fried rice packs a nutrient boost with plenty of fibre and vitamin C from the cauliflower, plus extra vitamins and minerals from the mixed vegetables.

It’s lower in carbs and calories than regular fried rice while still delivering satisfying texture and protein if you add eggs or tofu.

2 tbsp extra virgin olive oil
1 small onion finely chopped
2 medium carrots finely diced
1 corn cob, corn sliced off the cob
Large handful green beans, thinly sliced
1/4 red capsicum, finely diced
3 garlic cloves crushed
1 tbsp grated fresh ginger
1/2 tsp ground turmeric powder
1 long red chilli finely chopped
6 whole spring onions chopped finely
1 medium cauliflower
2 eggs lightly whisked
Sauce:
1 tbsp soy sauce or tamari
3 tsp mirin
3 tsp oyster sauce
2 tsp sesame oil

✖️Heat a large frying pan or wok over medium-high heat and drizzle in the oil.

✖️Add the onion and carrot, stirring regularly, and cook for around 5 minutes until they begin to soften.

✖️Add the beans, capsicum, and corn, then continue cooking for another 5 minutes until all the vegetables are tender.

✖️Stir through the garlic, ginger, turmeric, chilli, and spring onions, cooking for a further 2–3 minutes until fragrant and everything is well combined.

✖️While the vegetables are cooking, break the cauliflower into florets and place them into a food processor. Pulse until it resembles small rice-like pieces. Be careful not to over-process, as it can become too soft.

✖️Add the cauliflower rice to the pan along with the sauce, stirring well so everything is evenly coated. Cook for about 5 minutes, stirring often, until the cauliflower is just tender and the sauce has reduced slightly.

✖️Push the cauliflower mixture to one side of the pan to create some space. Pour in the lightly whisked eggs and allow them to sit for a few seconds before gently stirring to scramble. Once cooked, fold the eggs through the cauliflower rice.

✖️Taste and season with salt if needed, then serve straight away.

Leftovers can be stored in an airtight container in the fridge for up to 3 days, or frozen for up to 1 month.