Stir-Fried Cauliflower Grain Bowl

 

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In a food processor, add the cauliflower florets, salt, pepper and garlic powder. Pulse until the texture is coarse resembling rice, about 20 or 30 seconds. To make the saucein a small bowl, combine all sauce ingredients and stir. One of My Favorite Whole30 Meals: Cauliflower Fried Rice with Sausage, Squash & Blueberries!

Loads of garlicky goodness, tons of veggies, and quality protein to keep you fueled and satisfied—this Whole30 cauliflower fried rice bowl has it all! Sure, the combination of sausage, butternut squash, and blueberries might seem unusual. Mix the rice and lower heat to medium and cover the pan and cook until the cauliflower rice is tender, about 5 to 7 minutes.

Add the soy sauce and sesame oil, stirring to combine. Taste the rice and add more soy sauce, salt, and pepper as needed. Add the eggs and shrimp, stir, and cook for a.

Heat sesame oil in a large nonstick skillet over medium heat. Add garlic and ginger and cook until fragrant, about 1 minute. Add riced cauliflower medley and cook, stirring frequently, until vegetables are tender-crisp, about 5 minutes. Stir in soy sauce and cook for 1 minute. Add shrimp mixture to pan; stir-fry 4 to 5 minutes or until shrimp are done.

Add riced cauliflower; stir-fry 2 minutes or until thoroughly heated. Push rice mixture to sides of pan, forming a well in center. Add egg to center of pan, and cook 30 seconds; toss with rice mixture, and stir-fry until egg is cooked. Add the grated cauliflower, soy sauce, red pepper flakes, sugar, and salt.

Cook, stirring often, for about 3 minutes. Add the peas and carrots and continue cooking until the cauliflower “rice” is tender-crisp and the vegetables are warmed through, a few minutes. Just pulse the raw cauliflower into “rice” in the food processor and then stir fry the whole thing up.

No soaking, no pressing, no strange and unusual kitchen moves other than just pulsing a few pieces of cauliflower into this magical rice substitute. This recipe is too easy for you to even have any excuses. Add the cauliflower “rice” to the saute pan along with soy sauce. Mix, cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. Add the egg then remove from heat and mix in scallion greens.

Stir-fry until the vegetables are tender, about 5 minutes. As the vegetables are cooking, whisk the soy sauce and sesame oil together in a small bowl. Stir the sauce. Cauliflower Fried Rice.

Ingredients: 3 cups of grated raw cauliflower (use a cheese grater or food processor) 1/2 cup frozen peas. 1/2 cup carrots, thinly sliced. 3-4 garlic cloves, minced.

1/2 cup onion, diced. 1/2 TBSP olive oil. 2 eggs (or 4 egg whites) scrambled.

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Turn the heat off the pan and add the green onions and sesame seeds, mix well, and transfer the cauliflower rice to a large bowl.

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Reduce heat to medium-high and cook until water evaporates and cauliflower is tender, about 3 minutes; transfer to bowl with rice.

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Immediately mix in the riced cauliflower, stir, and cook for another 5 minutes, until the rice is thoroughly combined and heated.

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Stir in the riced cauliflower and cook until the rice is tender, about 4 minutes.

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A newer trend is to make a “cauliflower rice,” which involves shredding the cauliflower into smaller rice-sized particles and gently steaming and stir-frying.

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If you’d prefer to have cooked cauliflower rice, cook the processed cauliflower in a sauté pan over medium heat, stirring frequently for 5 to 7 minutes until tender.

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To reheat, place the cauliflower and rice in a lightly greased skillet, stirring occasionally, for 5 minutes or until warmed through.

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In a pot over medium high heat use 1 cup of water and simmer the cauliflower for 20 minutes.

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Add the cauliflower rice to the skillet, along with the sesame oil and soy sauce.

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Add the riced cauliflower, reduce the heat to medium, and cook for 10 minutes, until the cauliflower rice is crisp-tender and warm throughout.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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52 comments

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  • Made it today. So fucking delicious! Should’ve made more.. And even without using a blender for the cauliflower it was kinda better than rice.

  • I’ve never made cauliflower rice and I’ve been looking for a recipe that seems trustworthy, ie tastes good. As soon as you said you season it with salt pepper garlic and ginger I knew I’d found my recipe ���� that’s my holy grail of seasonings right there haha ❤️

  • OMG, i just finished making this fried rice, but i added hamburger instead, this is so good. Thanks lexy, got any more good recipes?

  • Onions
    Scallops
    Garlic
    Ginger
    Cauliflower rice
    3 eggs
    Fish & soy sauce
    Veggies

    Cook eggs with olive oil(set aside)
    Cook onion (sesame seed oil)
    Put garlic
    Put ginger
    Put veggies
    Red Pepper
    Put Cauliflower rice
    PutvSauce
    Put Turmeric
    Put Eggs
    Mix

  • TL;DS version of this: Cook literally anything else that actually taste good, and just add cauliflower rice into it, because by itself cauliflower rice sucks ass.

    Thanks Tasty.

  • I made this last night, and it was just delicious!!!! Even my husband (who’s a rice nut!!) thought the cauliflower rice was wonderful. I’ll definitely be making this again. Thank you, Shira!!:-)

  • Using cauliflower instead of rice is my favorite new happy in 2019. Thank you for your video, I loved that you got right to it and saved us from all the talking before hand I love that!:)

  • I’m a diabetic and I must try this because Chinese food with all that Rice shoots my blood up so high so anything that is an alternate for rice I will try I don’t care if it’s mushy

  • None of them looked very appetizing. The cauliflower is very mushy. When i rice my cauliflower i do not make the grains so small. I use a food processor but only use half the amount. Pulse a couple of times, empty, and refill n pulse again. The grains come out larger and taste better too.

  • I made this today for lunch and it’s sooo good!!! Definitely recommended and my parents are very picky eaters and they still very enjoyed it��

  • I’ve made this a few times, and I can say it’s amazing and easy to do. Have some fun with it, maybe add a few small shrimp/prawns at the end, and your local Chinese takeaway will wonder what happened to you.

  • It might be less mushy if you use the cheese grater blade on your food processor instead of the bowl. It will keep you from getting too tiny of pieces, but this still works.

  • this is my first comment on youtube EVER and I’ve had youtube for years, I just made this and I definitely did not expect it to be this yummy!!! tastiest keto recipe I’ve tried so far. 10/10 recommend

  • No no no. Dry pan fry the cauli first to
    get rid of the moisture. About 12 min
    in a hot cast iron skillet. Makes a
    much better fried rice.

  • I like this new segments but I wish Shira would introduce ways to still eat clean while not turning into a vegan. Some grilled white fish would go great with that dish.

  • So with real rice you’d want to pour the rice in directly on top of the wet eggs and fold the eggs into the rice, coating the rice and making it non-stick. But I don’t know that the egg would bond well to the cauliflower. I shall have to try it.

  • can you freeze it for meal prep? I know I can freeze it but I just wonder if it would change the taste/texture by freezing or re-heating??

  • I’m gonna be using this as a base for teriyaki chicken. This is gonna help me break out of my keto pizza, burgers, and tacos cycle. Also I can use this as a side dish when everyone else has potatoes, I’ve been using hummus and pork rinds.

  • Just made this, it was really good. Only tweak I had to make was add a little bit extra kosher salt, because I feel it’s a little under-salted in the recipe as-is. A fantastic recipe and a great base technique for this type of cauliflower cookery. I love you, bro!

  • Omg why has this not come up on my youtube page sooner… Algorithm fail. This was hilarious!! I will be checking your other videos now, thanks for making this!!

  • This recipe was so delicious. I have actually made this three times. Just on yesterday I prepared this for my mom and sister and they loved it. I love the fact that it is so healthy and keto friendly.

  • Here is a tip
    Add the grlic after the onions are on the heat for like 2 min couse the grlic will burn fast and it will take all the flaver out

  • Can you explain why you are using coconut oil? Because i read it is full of trans saturated fat that is not good for you!!! So i am a little bit concerned!!! Thanks

  • Thumbs up to riced cauliflower instead of rice, but technically it’s not “fried rice”, it’s fried “riced cauliflower”. Still delicious ��

  • Have you guys made mashed cauliflower I just started buying frozen from my local store and I think it would be better if I made it myself

  • Oh my gosh! This is the BEST commentary I’ve ever heard on a cooking channel! Reminds me of the animal documentaries I watched when I was in school. Keep them coming. I will be making this recipe for supper tonight. Thanks for brightening up my day.

  • Thank you so much for the recipe! Delicious! Did meal prepping for the week so now I have a side dish for a couple of days. I doubled the recipe.

  • You can also add more warmth,and Asian flavor by sautéing in sesame oil,it’s as healthy as olive, and coconut oil,but more flavorful, and has a higher smoke point than regular olive oil which becomes rancid if heated to high,plus its a seed oil, so there’s some protein in it.

  • I made this as soon as I saw it and it is very good. I put too much soy sauce because I was eyeballing it however in sure their amounts are perfect

  • Coconut oil as well as palm oil are bad for your health. You don’t want to use more of these oils in your diet. Consume as little as possible with these.

  • https://healthychoicesfitness.com/ Wow. The more I look into pursuing a healthier lifestyle the more cool things I learn about the benefits of maintaining a healthy diet. My mid-life crisis where I’ve become an advocator of all things green, and lean, lol. Well, I hope that I’m not the only one. Really enjoyed this video, and it made me think of some other pretty good websites that our also promoting the healthy way to go about living.
    https://www.delish.com/cooking/recipe-ideas/g3733/healthy-dinner-recipes/

    https://www.heart.org/en/healthy-living/healthy-eating

  • Looks great imo I think the green onions should be added afterwards and not cooked intheyll lose the flavor. But great video and have to try this

  • If you didn’t come here to see cauliflower getting cooked in place of rice, then gtfo with your “add real rice!” comments and go watch a how-to about recipes with rice in it since that would clearly serve you better. Have a nice day.

  • This recipe was really flavorful and the colors were beautiful!  My husband and I made this and loved that it tasted so good but is really healthy. Thanks for the recipe!

  • Just tried it! Probably the first time I ever cooked a proper meal. Surprised my family and they absolutely loved it! Thank you so much for this.

  • This looks so yummy! I’m definitely going to make this, only when I make mine I will be using coconut aminos to replace both sauces along with some himalayan salt! Thanks for sharing! How many ounces of prepared(bagged) cauliflower rice would I need for this lovely meal?

  • I agree with the comments below….it is best not to pulse the Cauliflower so much….and then cook it separately.with. a bit of oil…….THEN add it in to the stir fry once

  • Great ideas thanks for sharing. I personally prefer to use the grater for the cauliflower rice as it gives a different texture and doesn’t take that much longer.

  • I just made it tonight. It’s delicious! I grilled a steak too. Finally something like a texture of rice.
    Thanks for the recipe! ������

  • Given it a go right now looks incredible! I know it will turn out so my big thanks to you and your channel for the delicious alternative to rice!

  • Tried this recipe today and it was delicious!! I had been trying to find a good cauliflower recipe and was unsuccessful until now! I’ll just be using a little less soy sauce.

  • My fav additions are egg and sprouts. Literally brings the dish together and the flavor and textures make it nearly indistinguishable from fried rice. So good

  • mucked up mess…hot mess… not appetizing. Would be so much better to mix the meat, veggies and seasoning and then serve on TOP of the cauliflower rice…and skip the egg.

  • I like your music. I have that same pan. Thanks for this super easy video with cauliflower in the bag I’ve been searching for this video in the bag cauliflower you nailed it. Thanks again ��

  • @Everyday Food I possibly missed something but I think this is also a #Vegan recipe???? A little soy sauce is always tasty for me but coconut fried rice is one I like too so no problem. The best part is about clearing out the refrigerator because I was beginning to wonder if you was trying to add every vegetable in the book in this dish, but that is the minimalist in me talking and I know to make such a video one wants to make it look complete so no complaints. Thanks.

  • Why set aside the onions and garlic? I would just saute them and fry the shrimp along side and start adding everything in. It saves time!

  • Loved it❤️ made it for dinner! Great instructionsI used cauliflower rice that I grated last night and placed in the I didn’t have enough shrimp so I grilled chicken to add to the shrimpI also added 1/4 cup of teriyaki sauce deliciousthank you ��

  • Yum!! I can’t wait to try this. Thanks for sharing and sharing the recipe in the info. box. New subscriber & rang the bell. Please lets stay in touch. Much love.

  • My wife and I love the channel! Don’t you have to cook the cauliflower and squeeze the moisture out of it first? Not for this recipe or did I miss that part?

  • Thank you for posting what looks absolutely delicious. I just have a question. You said you add the water and then you need to drain it, but I didn’t see you drain the veggies. Is draining not necessary because the water cooks out? Thanks again. I’m going to try this one.

  • Great recipe. Ok, this is just me, but I like to finish the dish off by drizzling a little siracha and honey over it. It’s fantastic.

  • its good but i don’t recommend cooking with extra virgin olive oil its expensive.and it more for dressing or finisher on top better benefits. the heat kills the nutrients instead use regular straight olive oil the cheapest you can find for cooking.