Cauliflower Fried Rice (Vegan, Keto)
Cutting carbs never tasted so good. Cauliflower fried rice is the perfect answer for anyone looking for a vegan and keto option that’s low in carbohydrates. Even rice lovers will appreciate this satisfying recipe, as it’s just as soft and fluffy as white rice!
Switching out rice for cauliflower greatly reduces your carbs while increasing the whole foods and fiber of any meal. Since cauliflower has an extremely neutral taste, especially when cooked, it’s the perfect base for the soy sauce, veggies and tofu scramble in this fried rice.
Carbs: Friend or Foe?
Many people find that their carb intake increases when they go vegan. It’s easy to see how – removing animal products from your meals means having to replace those calories with something more filling. It just so happens that the most delicious carbs are already plant-based: rice, bread, potatoes, pasta, etc.
Oftentimes carbs are the only vegan option available! Ever had to just eat fries or bread rolls because there was nothing else to eat? Although, I’ll never complain about having to eat fries.
Depending on your body type and what diet philosophy you follow, a diet high in carbohydrates may or not be a concern for you.
Carbs are essential for everyone on every diet. Our brain, heart, kidneys, muscles, central nervous system, and digestive system are all fueled by carbs. Carbohydrates are vital in providing our bodies with energy and for preventing life-threatening diseases like cardiovascular disease. Famous doctors like Dr. McDougall preach the importance of a high carb, low fat diet for the treatment of diabetes.
Despite carbohydrates being vital for our health, carbs often get a bad rap for being associated with weight gain. On average, it is recommended that carbohydrates make up 45-65% of your daily calories. However, various weight loss diets recommend eating far less carbs daily – basically reducing carbs to the bare minimum.
Whatever camp you fall in, it may be in your interest to cut back on carbs some days – especially if your carbs are of the processed breads and fried potatoes sort. Cauliflower rice is an excellent option for just those occasions! It’s also an amazing way to sneak in more veggies and whole foods in your diet.
As a white rice lover, I was amazed at how good this recipe is. When cooked long enough, cauliflower turns soft and fluffy, just like rice. While I personally am not a fan of low carb anything, I will definitely be making this cauliflower fried rice whenever I feel like I need a break.
Cauliflower Fried Rice (Vegan, Keto)
Equipment
- Food processor (see notes)
Ingredients
Fried Rice
- 2 lbs head of cauliflower
- 2 medium-sized carrots finely diced
- ½ cup frozen peas
- 1 tbsp soy sauce
- ¼ tsp black pepper
- ¼ tsp garlic powder
- ⅛ tsp salt
- 1½ tbsp vegan butter or oil divided
Tofu Scramble
- 1 block firm tofu
- ⅛ tsp salt
- ⅛ tsp black pepper
- ⅛ tsp garlic powder
- Pinch of turmeric for color
Instructions
- Roughly chop a head of cauliflower into large florets, then pop them in a food processor. Pulse until the cauliflower processes dodown into rice-sized pieces. Do not overblend.
- First make tofu scramble by breaking up the tofu to resemble the texture of scrambled eggs. In a large pan on medium-high heat (with or without oil), saute the tofu crumbles for 3-4 minutes, tossing occasionally. Add ⅛ teaspoon of salt, pepper, and garlic powder each, and a pinch of turmeric for color. Toss in the spices, then leave on the heat for about 2 minutes. Transfer the tofu scramble to a separate bowl and set aside.
- On the same pan, add ½ tablespoon of vegan butter or oil on medium heat, and throw in the diced carrots and frozen peas. Saute for about 5 minutes, until the carrots and peas start to cook.
- Add another tablespoon of vegan butter or oil to the pan, and add the processed cauliflower. Toss to combine with the peas and carrots. Saute the cauliflower rice on medium heat for about 10 minutes, tossing occasionally. Add in the soy sauce, salt, pepper, and garlic powder, then taste the rice to make sure the cauliflower is soft and cooked. If it tastes gritty, continue cooking for another 5 minutes.
- When the cauliflower rice is soft and fluffy, add the tofu scramble to the pan and toss once more to combine. Taste and add more salt or soy sauce if needed, then serve!
Notes
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