Cauliflower egg fried rice is a really delicious way of enjoying cauliflower. It's family friendly, and very quick to make as you don't need to precook the 'rice'. And of course it's super nutritious, either as a healthy side dish, or as a quick meal by itself.
This recipe came about by accident. I was experimenting to see if I could make a cauliflower pizza crust on the stove top rather than in the oven. The pizza crust didn't work as it crumbled up completely, so I decided to just stir fry it together. And my cauliflower egg fried rice was born!
I think cauliflower rice is a bit bland. But adding egg and a few spices and seasoning turn this into a delicious dish with a nutty sweetness. It becomes a positive choice, rather than second best because you don't want 'proper' rice. Yes, this cauliflower egg fried rice is low carb, but it doesn't feel like you are missing out. Just enjoy it as a tasty way to eat cauliflower.
Is cauliflower healthy?
Cauliflower is an extremely healthy vegetable that is a great source of nutrients. It's part of the brassica family which includes veg such as broccoli and cabbage. Cauliflower is rich in vitamin C, a number of B vitamins, and a good range of essential minerals. It is also high in fibre which is great for gut health and will help you to feel fuller. And it contains a number of antioxidants with health benefits.
Cauliflower leaves are healthy too!
It's not just the cauliflower curd that is healthy and good to eat. Make sure you keep the leaves - you can use them like other greens in a stir fry or roast them with other veggies. Like many other greens, cauliflower leaves are rich in calcium, iron and fibre.
Cauliflower - you'll need a fresh cauliflower rather than frozen for this recipe. It takes just seconds to make cauliflower rice in a food processor. Most supermarkets do sell ready made cauliflower rice, but it is a much more expensive way of buying it.
Eggs - no subs here, just a standard hens egg, large or small!
Onion - adding onion to this cauliflower dish adds a lovely savoury flavour. I've used a white onion, but you could also use leeks or spring onions (scallions). Or red onion which will add pretty flecks of colour. The dish is nicer if you chop the onion finely. If you're using a food processor for the cauliflower, then you could pop the onion in there as well, but keep the two veggies separate.
Garlic is optional
Seasonings - soy sauce and ginger complement the cauliflower beautifully. But, you can switch these around. A little bit of grated nutmeg and salt and pepper will also work well.
Peanuts or cashews add a contrasting crunch and extra protein to the dish. However, they are entirely optional if you'd prefer to go nut free. Peanuts are high in fat, so if you want a lower fat source of protein to turn this into a complete meal, cooked prawns or chicken would both work well.
How to make cauliflower egg fried rice
Fry the onion in half the olive oil for 3-4 minutes until starting to brown slightly. Add the cauliflower, garlic and ginger, and fry for a further 3-4 minutes. Stir frequently so that it doesn't catch on the bottom of the pan. You can let the cauliflower brown slightly as it will add a nice toasty flavour, but not too much as it could taste bitter.
Push the vegetables to one side of the pan and add the remaining oil. Beat the egg in a small bowl until the yolk and white are well mixed. Add the beaten egg to the pan and stir for a minute or so until the egg is scrambled. Remove from the heat.
Stir the egg into the vegetables and season with the soy sauce. Add the peanuts if using.
Cauliflower egg fried rice can be enjoyed as a light meal on its own. The recipe also makes a great side dish. It goes perfectly with chicken - try it with this simple spatchcock chicken recipe which takes just 45 minutes to roast a whole chicken.
This easy cauliflower recipe is best served straight away. If you want to get ahead, you can prep the veggies and leave them in the fridge until you are ready to cook.
Cauliflower Egg Fried Rice
- 400 g cauliflower roughly chopped
- 1 onion peeled and finely chopped
- 2 cloves garlic peeled and very fined chopped or crushed
- 2 teaspoon grated fresh ginger
- 2 teaspoon soy sauce
- 2 tablespoon olive oil
- 2 eggs
- 40 g peanuts or cashews optional
- Place the cauliflower in a food processor and blitz until it looks like rice
- Place a pan on a medium and add half the olive oil. Add the chopped onion and fry for 3-4 minutes until turning golden. Add the cauliflower, ginger and garlic and continue to fry for another 3-4 minutes. Stir frequently to ensure the mix doesn't stick to the pan
- Break the eggs into a small bowl and mix with a fork until the yolk and white are well mixed.
- Push the vegetables to the side of the pan and add the remaining oil. Tip the eggs into the pan and stir for a minute or so until they are scrambled. Mix the eggs through the cauliflower and season with soy sauce. Top with the nuts if using.
Please note nutritional information is for guidance only.