cauliflower ‘fried rice’

DfDairy free
GfGluten free
NfNut free
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cauliflower ‘fried rice’
Serves 4-6

This delicious cauliflower ‘fried rice’ has all the yumminess of a traditional fried rice, but switching the rice with cauliflower means fewer carbs (if that’s your thing) and way more goodness from the extra veg. Cauliflower is a cruciferous vegetable and it contains phytochemicals that are believed to reduce cancer risk. It’s also a great, low-calorie source of fibre, folate, vitamin C and potassium, so it makes a super healthy addition to any meal.

I also skip the bacon because I think most of us could do with eating less processed meat, but if that’s your favourite thing about fried rice, you can add some for flavour.


1 small head cauliflower, roughly chopped

1 tbs extra virgin olive oil or macadamia oil

2 eggs, lightly beaten

1 tbs soy sauce or tamari (gluten-free if needed), plus extra to serve

2 teaspoons sesame oil

2 cloves garlic, crushed

2 cm piece fresh ginger, grated

3 spring onions, chopped

1 cup frozen peas, thawed

1 small carrot, shredded

400 g small cooked, peeled school prawns

Black sesame seeds (optional)

Crispy shallots, to serve (optional)

Fresh coriander, to serve (optional)


Working in batches, process cauliflower in a food processor or high-speed blender (or Thermomix) until almost finely chopped. Transfer to a large bowl.  Heat 1 teaspoon of the oil in a small frying pan. Combine egg, 1 tbs water and half the soy sauce in a jug, mix well. Add half the egg mixture to the pan and swirl to cover the base. Cook 1-2 minutes until just cooked through. Transfer to a plate. Repeat with a further teaspoon of oil and the remaining egg mixture. Roll into omelettes and slice thinly.

Heat a large frying pan over medium-high heat. Add remaining olive oil and sesame oil. Add garlic and ginger, cook 30 seconds. Add cauliflower, cook, stirring for 3-5 minutes.

Add spring onions, peas and carrot. Cook, stirring 1-2 minutes. Stir through prawns to heat through. Drizzle with remaining soy sauce. Divide between serving bowls. Top with egg roll, sesame seeds, crispy shallots and coriander.