Cauliflower Fried Rice Recipe Vegan Made Easy and Delicious

If you’re looking for a delicious, healthy, and completely plant-based twist on a classic comfort food, this vegan cauliflower fried rice recipe is exactly what you need. Fried rice is a staple in many cuisines, loved for its versatility and satisfying flavors.

But traditional fried rice is often loaded with oil, soy sauce, and sometimes eggs or meat, which can be a challenge for vegans or those seeking lighter options. By swapping the rice with finely chopped cauliflower, this recipe cuts down on carbs and calories while packing in incredible texture and nutrition.

This dish comes together quickly, making it perfect for busy weeknights or meal prep. With vibrant veggies, savory seasonings, and a hint of ginger and garlic, it offers a burst of flavor with every bite.

Plus, it’s gluten-free, soy-free (if you choose tamari alternatives), and completely customizable. Whether you’re new to plant-based cooking or a seasoned vegan, this cauliflower fried rice will become a go-to in your kitchen.

Why You’ll Love This Recipe

Cauliflower fried rice is a brilliant way to enjoy a low-carb, nutrient-rich dish that doesn’t skimp on flavor. Here’s why you’ll fall in love with it:

• Quick & Easy: Ready in under 30 minutes, it’s a perfect fast meal.
• Nutritious: Cauliflower is packed with vitamins C and K, fiber, and antioxidants.
• Versatile: Customize with your favorite vegetables or tofu for added protein.
• Low-Carb & Gluten-Free: Ideal for those watching carb intake or with gluten sensitivities.
• Flavorful: Garlic, ginger, and tamari bring authentic Asian-inspired taste.

This recipe also serves as a fantastic introduction to more plant-based meals, joining the ranks of other favorites such as Asian Vegan Recipes for Delicious and Healthy Meals and Veg Recipes for Slow Cooker: Easy, Tasty Meal Ideas.

Ingredients

• 1 medium head cauliflower (about 4 cups riced)
• 2 tablespoons sesame oil (or neutral oil like avocado oil)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 cup mixed vegetables (e.g., peas, carrots, bell peppers, corn)
• 3 green onions, sliced thin
• 3 tablespoons tamari or soy sauce (use gluten-free tamari if needed)
• 1/4 teaspoon black pepper
• 1/2 cup firm tofu (optional, cubed for added protein)
• 1 tablespoon toasted sesame seeds (for garnish)
• Fresh cilantro or parsley for garnish (optional)

Equipment

• Food processor or box grater (to rice the cauliflower)
• Large skillet or wok
• Knife and cutting board
• Spatula or wooden spoon
• Measuring spoons
• Bowl for prepping ingredients

Instructions

1. Rice the cauliflower: Remove the leaves and core from the cauliflower head. Cut into florets and pulse in a food processor until it resembles rice grains. If you don’t have a food processor, grate it using a box grater.
2. Prepare the tofu (if using): Press excess water from tofu using a clean kitchen towel. Cut into small cubes. Lightly pan-fry in 1 tablespoon sesame oil over medium heat until golden on all sides, about 5-7 minutes. Remove and set aside.
3. Sauté aromatics: Heat remaining 1 tablespoon sesame oil in a large skillet or wok over medium-high heat. Add chopped onion, garlic, and ginger. Cook for 2-3 minutes until fragrant and onions are translucent.
4. Add mixed vegetables: Toss in your choice of mixed veggies and cook for another 3-4 minutes until tender but still crisp.
5. Cook the cauliflower rice: Add the riced cauliflower to the skillet. Stir well to combine with veggies and aromatics. Cook for 5-7 minutes, stirring frequently, allowing it to soften but not become mushy.
6. Add tamari and season: Drizzle tamari over the cauliflower mixture and stir well. Season with black pepper. Adjust tamari quantity to your taste, but avoid over-salting.
7. Return tofu to the skillet: Gently fold in the cooked tofu cubes and green onions. Cook for an additional 2 minutes to heat through.
8. Garnish and serve: Remove from heat and sprinkle with toasted sesame seeds and fresh cilantro or parsley, if desired. Serve hot.

Tips & Variations

“To get the best texture, avoid overcooking the cauliflower rice. It should be tender but still have a slight bite to mimic the feel of regular rice.”

• Vegetable swaps: Feel free to add snap peas, mushrooms, or zucchini depending on what you have on hand.
• Protein options: Swap tofu for tempeh, edamame, or chickpeas for variety.
• No food processor? Use a box grater or chop cauliflower very finely by hand.
• Make it spicy: Add a dash of red pepper flakes or a teaspoon of sriracha for heat.
• Soy-free option: Use coconut aminos instead of tamari for a soy-free version.
• Extra flavor: Stir in a teaspoon of toasted sesame oil at the end for a nutty aroma.
• Meal prep friendly: This dish keeps well in the fridge for up to 4 days and reheats beautifully.

Nutrition Facts

*(DV = Daily Value based on a 2,000 calorie diet)*

Serving Suggestions

This cauliflower fried rice works wonderfully as a main dish or a side. For a complete meal, serve it alongside fresh spring rolls or a crunchy Asian slaw.

It also pairs well with other vegan favorites such as Vegan Bechamel Sauce Recipe for Creamy Pasta Dishes or a hearty bowl of Low Calorie Vegetable Soup Recipe for Healthy Eating.

For those who enjoy a bit of heat, a drizzle of sriracha or chili oil on top can elevate the flavor profile. Garnish with extra green onions or fresh herbs to brighten the dish.

Conclusion

Embracing plant-based meals has never been easier or more delicious with recipes like this vegan cauliflower fried rice. It’s a perfect example of how you can enjoy traditional comfort foods while keeping meals nutritious and light.

The versatility of this dish means you can adjust it to your taste preferences or whatever vegetables you have on hand, making it a practical go-to in your weekly meal rotation.

With its quick prep time, wholesome ingredients, and satisfying flavors, this recipe is sure to become a staple for both vegans and non-vegans alike. Don’t forget to explore other fantastic vegan recipes on our site, such as the Vegetarian Date Cake Recipe: Moist, Easy, and Delicious for dessert or the Vegan Bread Machine Recipe for Soft, Delicious Loaves to complement your meals.

Happy cooking!

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