“Light” and “easy” are key words for summertime meals, and this dish is no exception! Filled with fresh, healthful vegetables such as carrots, edamame, and cauliflower, our version of fried rice makes for the ideal summer dinner. Not only is this recipe easy to make, but it also has a creative twist on the traditional fried rice dish! By substituting white rice for cauliflower rice, the health benefits (and nutrition content) increases dramatically. For instance, 100 grams of cauliflower provides 26 calories, 2 grams of fiber, 80% of the DV for vitamin C, and a plethora of other minerals, such as manganese, copper, iron, calcium, and potassium (1). Studies have even shown that consuming cauliflower can help reduce the risk of oxidative stress in cells (2). So go ahead and try out this easy, unique dish–it’s sure to be one that becomes a regular on your summer menu rotation.
Cauliflower & Edamame Fried Rice
- ¼ cup water
- 2-3 tablespoons fresh lime juice, to taste
- 2 tablespoons coconut aminos, or reduced sodium soy sauce
- ½ teaspoon apple cider vinegar
- 1 tablespoon honey
- l/4 - ½ teaspoon red pepper flakes (optional)
- 1 medium head of cauliflower
- 2 tablespoons olive oil
- 1 cup onion, diced
- 3 garlic cloves, minced
- 1 cup carrots, diced
- 1 cup edamame
- 1 teaspoon ground ginger
- 2 large eggs, cracked & lightly beaten
- ¼ cup scallions, chopped
- ¼ cup cilantro chopped
- ¼ - ½ teaspoon red pepper flakes (optional)
- Wok or large saute pan
- Hand grater, or food processor with grater attachment
- In a small bowl, combine all ingredients. Mix well, and set aside.
- Over medium heat, add 1 tablespoon olive oil and onions, to a wok or large saute pan. Saute until the onions are translucent.
- Add the garlic and saute until lightly brown.
- Add the carrots, edamame, and ginger, and cook until the carrots are soft.
- Remove the vegetable mixture from heat and set aside.
- Transfer the mixture to a plate and add 1 tablespoon of olive oil. Mix well.
- Grate the cauliflower with a grater of your choice.
- Add the cauliflower to a pan over medium high heat, and spread it out to lightly brown. This should take between 2 and 3 minutes.
- Flip the cauliflower and cook the other side, using the same time frame as before.
- Add the beaten egg to the cauliflower and stir until it just begins to thicken. Stir well.
- Continue stirring until the "cauliflower rice" is dry, it shouldn't be wet. Rice should become nice and fluffy with bits of egg throughout. When done, remove form heat and set aside.
- Add the vegetable mixture to the cauliflower rice and stir well.
- Add ¾ of the dressing and mix well.
- Garnish with scallions and cilantro and serve hot.
You can top this "cauliflower fried rice" with sesame seeds or hemp seeds for a nutrition boost of protein and omegas.
Coconut aminos were used for the nutrition analysis in this recipe and is about half the sodium content than low sodium tamari or low sodium soy sauce.
Serving size: 1⅓ cup Calories: 230 calories, Fat: 11 grams, Saturated fat: 2 grams, Carbohydrates: 25 grams, Sugar: 13 grams, Sodium: 245 milligrams, Fiber: 6 grams, Protein: 11 grams, Cholesterol: 104 milligrams
(1) Health benefits of Cauliflower. http://www.nutrition-and-you.com/cauliflower.html
(2) Cauliflower. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13