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Full Belly Cauliflower Fried Rice

In Fruits & Veggies, Gluten-Free Options, Healthy Options
by Ann on 18/04

Experimenting and making up new recipes is something I really enjoy.  Yet I also cherish the many time-tested recipes handed down from family members and passed along by friends. Fully aware of the depth of wonderful recipes at our fingertips, I invited my friends and fellow food writers to share their favorites.  I figured it would be really fun to commit to cooking a friend’s recipe once a week and highlighting it on my website and Facebook page.

Well, the first batch of recipes I received was nothing short of thrilling!  People chose thoughtfully and it was nearly impossible to choose what to prepare first.  I am over-the-top excited, however, to profile Cauliflower Fried Rice from Full Belly Sisters.  Their website is loaded with wholesome and delicious recipes presented in a unique and informative way.

I followed the recipe with some small variations.  For instance, I varied the oils a bit and did not add salt or sesame seeds.  My usual fried rice dish includes egg and–because I had hard boiled eggs on hand–I added two of these.  Do as you wish;  add kale instead of broccoli or sprinkle peanuts or cashews on top. The brilliance factor is that they used cauliflower as half of the “rice”–and it really works.  I filled my plate high and returned for seconds.  The kids loved it.  It was filling yet not heavy.  Success on a plate.  A recipe to return to…again and again.

Cauliflower Fried Rice:

  • 2 tablespoons olive oil
  • 2 tablespoons coconut oil
  • 7 scallions, chopped (keep white/light green ends separate from dark green tops)
  • 5 cloves of garlic, chopped
  • 1 head of cauliflower, raw
  • 3 cups of cooked brown rice, cold (I used 1 cup raw, cooked in 2 cups chicken stock–made it the night before and refrigerated)
  • 2 cups cooked broccoli, chopped small
  • 1 cup frozen peas, thawed
  • 3 tablespoons reduced-sodium soy sauce (for gluten-free option, use a gluten-free soy sauce)
  • 2 teaspoons toasted sesame oil
  • 2 hard-boiled eggs, minced
  • fresh snipped chives for garnish, optional

Remove the cauliflower’s tough stem and roughly chop the florets. Using a food processor, pulse cauliflower florets until they resemble rice or couscous. You should end up with about four cups of “cauliflower rice.”

Heat olive oil in a large skillet over medium heat. I really like a cast iron skillet for this. Add the garlic and the white and light green pieces of scallion. Sauté for about a minute.

Add the cauliflower to the skillet. Stir to coat with the oil, then spread out in the pan and let sit; you want it cook a bit and to caramelize (get a bit brown), which will bring out the sweetness. After a couple of minutes, stir and spread out again.

Add the cold rice and the coconut oil. Raise the heat to medium-high. Toss everything together and, again, spread the mixture out over the whole pan and press a bit into the bottom. Let it sit for about two minutes so the rice can get toasted and a little crispy. Add the peas and broccoli and stir again. Drizzle the soy sauce and toasted sesame oil over the rice.  Cook for another minute or so and turn off the heat. Add the chopped scallion tops, minced eggs, and toss.
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Tip:  If using broccoli, you may use frozen and thawed or fresh cooked.  I like to use my microwave popcorn popper as a steamer.  It takes a minute or two to steam lightly.  So easy…and great for popcorn, too!