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    Watch What U Eat > Main Course > The Best Cauliflower Rice Stir Fry | V, GF & Low Carb

    The Best Cauliflower Rice Stir Fry | V, GF & Low Carb

    Published: Dec 13, 2016 · Modified: Jan 6, 2022 by Watch What U Eat · This post may contain affiliate links · 3 Comments

    Recipe Print
    Make this 15 min one pot healthy cauliflower rice stir fry for quick lunch or dinner. Vegan, gluten free and low carb meal.| watchwhatueat.com

    Healthy fried cauliflower rice: vegan, gluten-free, and a low-carb dish perfect for dinner or lunch. Also, it is a one-pot recipe that is ready in less than 30 mins.

    15 min healthy fried cauliflower rice. Make it for vegan, gluten free and low carb lunch or dinner.| watchwhatueat.com

    This was my first attempt of making a dish using cauliflower rice. Prior to this, I heard about cauliflower rice but never got a chance to try it. Therefore, I was not sure how it would taste. 

    A few weeks back, just before Thanksgiving, I got a chance to try cauliflower rice pilaf in Wegmans (our local grocery store). Usually, on weekends they prepare samplers for some of their ready-to-cook meals. When I tried, I really liked the taste and the idea of turning cauliflower into fried rice-type dishes. Here I am sharing with you all my version of cauliflower rice.

    Make this 15 min one pot healthy cauliflower rice stir fry for quick lunch or dinner. Vegan, gluten free and low carb meal.| watchwhatueat.com

    We both enjoyed this fried cauliflower rice. Give it a try the next time you purchase cauliflower. I am sure you will love this healthy stir-fried rice. It is…

    • delicious
    • low carb
    • low calorie
    • vegan
    • one pot
    • nutritious
    15 min healthy fried cauliflower rice.| watchwhatueat.com

    How to rice cauliflower?

    Reducing cauliflower into grainy rice is not difficult at all if you have a food processor. Cut cauliflower into 1-2″ size florets and pulse them in a food processor for a few seconds. 

    I have a 12-cup Breville Sous Chef Food Processor that reduced the whole cauliflower (cut into large florets) into rice in a single batch. I love my Sous Chef because it reduces the pain of using it multiple times given its large capacity. So far a great investment :). 

    If you do not have a food processor, you can purchase packaged raw cauliflower rice from local grocery stores. However, I find it a bit expensive given the quantity they sell.

    • 15 min healthy fried cauliflower rice.| watchwhatueat.com
    • 15 min healthy fried cauliflower rice.| watchwhatueat.com

    How is this fried cauliflower rice healthy?

    This cauliflower rice stir fry is healthy because

    • it is low in carbohydrates, dairy free and gluten free
    • it does not contain saturated fat added from butter.
    • This dish is prepared using fresh cauliflower which is rich in Vitamin C, K, and manganese. It is rich in fiber too and has several phytochemicals (1,2)
    • It also contains green peas and corn. Green peas are very good source of fiber, protein, Vitamin A, B6, C and K, Phosphorous and Magnesium. Corn is a good source different B vitamins and folate. They also contain protein and fiber in moderate amounts.
    15 min healthy fried cauliflower rice. Make it for vegan, gluten free and low carb lunch or dinner.| watchwhatueat.com

    More Healthy Rice Recipes

    • Healthy Vegetable Thai Fried Rice
    • Garlic Zucchini Rice
    • Cilantro Lime Brown Rice
    • Mexican Brown Rice
    • Lentil Brown Rice Salad
    • All Rice Recipes

    15 min healthy fried cauliflower rice.| watchwhatueat.com
    Print Pin
    5 from 1 vote

    The Best Fried Cauliflower Rice | V, GF, Low Carb

    15 min healthy fried cauliflower rice. Make it for vegan, gluten free and low carb lunch or dinner.
    Course: Main Course,Side Dish
    Cuisine: American Inspired
    Prep Time 10 minutes
    Cook Time 15 minutes
    Total Time 25 minutes
    Servings :3
    Calories :170kcal
    Author:Swati Kadam Gulati

    Equipment

    • Food Processor

    Ingredients

    • 4-5 cups cauliflower rice
    • 1 cup green beans
    • ½ cup fresh or frozen corn
    • 1 medium onion finely diced
    • 2-3 cloves garlic finely chopped
    • 1 tablespoon olive oil
    • 2-3 springs of fresh thyme
    • 2 tablespoon roughly chopped almonds
    • 2 tablespoon dried cranberries
    • salt and pepper

    Instructions

    • Heat a medium wok or fry pan on medium heat. Add oil, garlic and thyme leaves into the wok and sauté until fragrant for about 30 sec.
    • Then add onions and fry until translucent for about 2-3 mins.
    • Add cauliflower rice, peas, corn and stir fry them on high heat for about 10-12 min. Make sure to not burn the rice. Towards the end of cooking, season with salt and pepper according to taste.
    • Once done turn the heat off and add chopped almonds and dried cranberries. Serve warm as a main meal or on the side.

    Nutrition

    Calories: 170kcal
    Tried this recipe?Tag us on Instagram @watchwhatueat or tag #watchwhatueat! OR leave us a comment & rating below. Your feedback is very important to us.

    This post contains affiliate links. For more information on our Affiliate and Advertising Policy, please click here.

    « Healthy Creamy Cauliflower Soup
    11 Smart Kitchen Tools and Gadgets For Healthy Cooking »
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    About Watch What U Eat

    We are Swati and Tushar, our passion for food and cooking has now led us to share some healthy, tasty recipes and the benefits of eating certain ingredients with the goal of inspiring you to eat well and live well.

    Reader Interactions

    Comments

    1. Antojo en tu cocina says

      January 02, 2017 at 7:45 pm

      Delicious recipe!! Happy new year 🙂

      Reply
    2. Maria says

      December 16, 2016 at 12:38 pm

      5 stars
      This seems to be so light and clear for the tummies ^_^ Awesome, thank you for this wonderful recipe!

      Reply
    3. Marian says

      December 14, 2016 at 10:54 pm

      I expected more of a traditional fried rice. This was a different take on it and actually sounds pretty interesting. Going to have to add this to my meal plan for next week to try!

      Reply

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