Skip to content

Vegan Cauliflower Fried Rice

VFriedrice good side

A quick easy nutritious low carb meal.

 

If you can make cauliflower crust pizza, why not cauliflower fried rice?! Here is my low- carb, gluten-free, clean-eating recipe which helps pack in your five-alive (phew! what a mouthful!). Low calorie & packed with vegetables too! Great for folk on low carb & paleo diets, gluten-intolerant & fellows such as diabetics (& myself) wanting to have more stable blood sugar levels.

 

VFriedrice10

Low cal, Vegan, gluten-free, paleo & tasty!

 

What I love about this dish is that you can also easily amend the recipe to use up those vegetables lurking in your vegetable drawer, so this recipe is economical & avoids waste too. (Hugh Fearnley-Whittingstall would approve!)

You actually can’t taste the cauliflower, yet do not miss the rice either (I prefer it to traditional fried rice now). It is very quick to prepare (maybe 22 mins all in) & so fantastic after a busy day at work or post gym when you NEED FOOD! It is also really tasty & savoury. What gives it the savoury flavour? Tamari & my recent discovery, nutritional yeast.

 

What is nutritional yeast?

nutritional-yeast

Nutritional yeast is a vegan savory flavouring (& can be used to replace cheese) & is packed with vitamin B12

 

Nutritional yeast is deactivated yeast. It is not widely available even in high street health food chains, but readily available at Amazon. It is packed with B vitamins, especially vitamin B12, which is missing from most plant foods, making it a great supplement for vegans. Furthermore, it is also rich in folic acid, selenium, zinc & protein & low calorie, whilst being free from sugars & preservatives. It’s nutty savoury ‘umami’ flavour is used to make this vegan fried rice really stand out. It can also be used as a cheese substitute; see my cauliflower pizza crust recipe elsewhere in this blog!

 

VFriedrice13

No grains in me!

 

Unlike traditional fried rice it is not heavy on the belly. For added fun I have made this vegan, but for meat-eaters out there (& for my mum’s palate), you can add 2 rashers of bacon diced up & 2 beaten eggs to the recipe (bacon at the beginning with the carrots, leeks & garlic) & eggs a few mins before the end of cooking. (I will indicate in the recipe where!)

 

VFriedrice14

Serves: 2

Preparation time: 10 mins

Cooking time: 10-12 mins

Ingredients:

1/2 tbsp rapeseed oil or coconut oil

1/2 a large head of cauliflower (400g)

100g red cabbage, thinly sliced

1 medium leek, sliced finely into small pieces

2 small carrots, peeled & diced

2 cloves of garlic, crushed

1 pepper (red or yellow), diced

60g frozen peas

1 tbsp tamari

4 tbsp nutritional yeast

2 spring onions, sliced diagonally, reserve slices to garnish

salt & pepper

To garnish:  a handful of  chopped spring onions & 1 tbsp ground flaxseed (adds extra omega-3s, fibre, magnesium)

(For non-vegans, if you wish: 2 eggs, beaten, 2 rashers of bacon diced)

 

Method:

Make the cauliflower rice. Remove the leaves from the cauliflower & cut into rough florets. Put into a blender or food processor & blitz to form small rice-like grains (see below).

 

In a deep pan or wok, on a medium heat, heat 1 tbsp coconut oil or rapeseed oil. Add the crushed garlic, chopped leeks, diced carrots & brown for about 3 mins. (For meat-eaters, add the bacon now).

Then add the chopped red cabbage & cauliflower rice. Then the tamari. Gently fry for another 3 mins.

Then add the frozen peas & chopped pepper. Fry for another 2 mins before adding in the nutritional yeast. Mix well. (for non-vegans wanting to add egg, add it in here!). Fry for another 3 mins, season with salt & plenty of ground black pepper. Serve.

Garnish with sliced spring onions & some ground flaxseed.

VFriedrice7

VFriedrice1

Don’t forget you can find my favourite recipes in my FREE eBook here.

VFriedrice11

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Follow SOBODY HEALTHY RECIPES on WordPress.com

Twitter

Instagram

Good morning! Are you a cookie monster? How about these breakfast muesli cookies?⠀ .⠀ Just mix together your favourite muesli with chia, flaxseeds, nut butter, sweetener, jumbo sugar-free chocolate buttons, optional protein powder and coconut oil and bake for 15 mins! For a more festive touch I have added some ground cinnamon and ginger. Next time, I might make coconut and raspberry ones!⠀ .⠀ Do you have a favourite cookie? ⠀ .⠀ Full recipe available on my blog. Please copy and paste the link below in your new browser. https://buff.ly/2q8oWZ9⠀ .⠀ .⠀ Have a super day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ @naturesheartuk @pulsinhq @LinwoodsFoods @coconutmerchant @veganfoodspot @ocadouk @chiabiaseed @holland_barrett @WeAreVeganuary⠀ .⠀ #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #veganlife #vegangirl #veganfitness #veganathlete #veganpower #veganshare #fitnessaddict #girlswholift #vegandiet #whole30recipes #vegancommunity #whatveganseat #plantbased #poweredbyplants #healthyeats#fitfood #goodmoodfood #wholefoodplantbased #foodforthought #eatwholefoods #veganfitnessfood #foodisfuel #peanutbutterlover
Good evening! Are you feeling Christmassy yet? What do you think of tonight's effort? Chestnut parsnip soup with added chia seeds @naturesheartuk and a garnish of parsnip crisps.⠀ .⠀ The trick is to make thin slices so they crisp up nicely. If you are brave, you could use a mandolin, but I am a bit of a scardey cat and use a regular potato peeler to make thin shavings instead. They also have the added advantage of needing less less time to crisp up!⠀ .⠀ The ones pictured are black pepper flavour parsnip crisps, but you could vary the flavour by using infused olive or rapeseed oils eg. garlic, lemon, basil or adding herbs and spices eg. onion powder, paprika, cayenne pepper, rosemary.⠀ .⠀ Recipe (makes 1 bowl)⠀ ⠀ Ingredients:⠀ *3 large parsnips⠀ *5 tbsp oil of choice (rapeseed oil, coconut oil eg. @coconutmerchant)⠀ *½ tsp salt⠀ *Black pepper, to taste⠀ .⠀ Method:⠀ *Preheat the oven to 160°C, (140°C fan). Line and grease a large baking sheet with a little coconut oil.⠀ * Peel the parsnips and top and tail. Using a potato peeler, make parsnip peelings and place in a bowl.⠀ * Add olive or rapeseed oil of choice along with salt and pepper. If using herbs or spices, add these now. Combine so the peelings are evenly coated with oil and seasoning.⠀ *Transfer onto the greased baking sheet and bake for 25-30 mins, turning half-way through, until crisp⠀ Full recipe on my blog: https://buff.ly/2NeCVLH⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . . . . .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #veganlife #vegangirl #veganfitness #veganathlete #veganpower #veganshare #fitnessaddict #girlswholift #vegandiet #whole30ecipes #vegancommunity #whatveganseat #plantbased #poweredbyplants #801010 #fitfood #goodmoodfood #wholefoodplantbased #foodforthought #eatwholefoods #veganfitnessfood #foodisfuel #christmassoup
Good morning! Who loves green smoothies? ⠀ .⠀ I'm banking on this one to rev me up after 6 hrs sleep (*yawn!* I need an early night; the run up to Christmas is just so busy!). Just blend up spinach, chia seeds, coconut water, orange, almond milk, wheatgrass, protein powder, wheatgrass and green tea powder and decorate as desired. ⠀ .⠀ Have a super day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . .⠀ .⠀ .⠀ @coconutmerchant @naturesheartuk @chiabiaseed @pulsinhq @cocovita @alpro @veganfoodspot @hbloggerscom⠀ .⠀ .⠀ #recipe #glutenfree #eatbetternotless #smoothielover #healthyvegan #foods4thought #whole30recipes #easymeals #eatgoodfeelgood #fitmeals #healthyeating #healthyrecipes #easyfood #holistichealth #healthyvegan #hclf #smoothielover #healthgoals #vegetarianrecipes #feedfeedvegan #letscookvegan #eatyourveggies #wellness #fitnessfood #healthyfoodporn #govegan #veganfortheanimals #colourfulfoods #thekitchn #veganstrong
Good evening! Where are the days going?! It only seems like Halloween the other day (so either my memory is getting better or I am getting older!!...Alas I think it is the latter!)⠀ .⠀ Tonight's post has a Christmassy feel. Would you be happy to receive a huge Kilner jar @kilneruk of these homemade chocolate and pecan biscotti? They have no refined sugar; I've used a little organic coconut sugar @naturesheartuk, plus a flax egg @linwoodhealthfoods and wee spot of coconut oil @coconutmerchant. I've also used protein crispies @veety.de and sugar-free dark chocolate chips @realfoodsource. Positively healthy!⠀ .⠀ I was never keen on shop-bought biscotti; i imagine they taste like stale rock hard dog biscuits (sorry dogs!). But home-made biscotti is a real treat; so crisp, fresh and a pleasure to munch. Now, are you a dunker or a nibbler?!!⠀ .⠀ .⠀ Have a super evening and I hope you are more organised about Christmas than i am!. Oh yes, the recipe is available at my blog. just copy and paste the link below into your browser. ⠀ https://buff.ly/2poAJTN⠀ .⠀ .⠀ Have a super evening all!⠀ .⠀ .⠀ .⠀ .⠀ #christmasgifts #christmasbaking #letscookvegan #freefrom #eatpretty #veganfamily #healthyfoodshare #veganforhealth #eattherainbow #veganbombs #foodieflatlays #veganeats #instafood #foodphotography #healthy #thrivemags #crueltyfree #bestofvegan #foodstyling #vegansuk #veganeatsplease #veganfoodlover #veganfoodspace #wholefoodfaves #wholefoodplantbased #feedfeedvegan #eatwholefoods #veganforeverything #veganfeature #worldwidevegan
Happy #toasttuesday! Do you have days when you are indecisive? ⠀ .⠀ I couldn't decide if I wanted sweet or savoury for breakfast and so I had ...BOTH! Hehe. ⠀ .⠀ For the savoury: I toasted a slice of seeded sourdough from @basementcafeandbakery and topped it with avocado and a roast cranberry, goldenberry thyme relish (It's beginning to feel a lot like Christmas!). (This has got to be the easiest relish I have ever made!). The tanginess of the relish contrasts with the smooth creaminess of the avocado.⠀ .⠀ For the sweet, I topped the toast with vanilla soya yoghurt @alpro (It tastes amazing; like creme anglais!), raw dried cacao-covered goldenberries @naturesheartuk (my favourite) and some berries and pumpkin seeds. What a feast!! ⠀ .⠀ .⠀ Goldenberries are rich in antioxidants, anti-inflammatories, high in protein, vitamin A, iron, vitamin C, potassium, fibre and B vitamins (B1, B2 and B6). With such a magnificent nutrient profile, goldenberries exert widespread benefits, from promoting good general health, boosting the immune, cardiovascular systems, healthy eyes and they may also help in weight loss through their fibre content. ⠀ .⠀ Have a Super day all (Only 14 days til Christmas!)⠀ .⠀ .⠀ . . . . . . #accidentallyvegan #letscookvegan #freefrom #eatpretty #veganfamily #healthyfoodshare #veganforhealth #eattherainbow #veganbombs #foodieflatlays #veganeats #instafood #foodphotography #healthy #plantbaseddiet #thrivemags #crueltyfree #bestofvegan #foodstyling #vegansuk #veganeatsplease #veganfoodlover #veganfoodspace #wholefoodfaves #feedfeedvegan #eatwholefoods #veganforeverything #veganfeature #worldwidevegan
Good evening! ⠀ .⠀ Do you love chips? Me too! Sweet potato chips, that is! I have coated them in polenta to make them extra crispy and some sweet paprika and turmeric using Vitalising Superpowder @naturesheartuk for an extra antioxidant and anti-inflammatory boost. I have also tucked in some crispy cauliflower ginger wings, some shop-bought tasty jumbo falafels @cauldronfoods, baby beetroots @marksandspencer, lots of other veggies, pomegranate and pumpkin seeds and a tahini balsamic vinegar drizzle. Nom nom!⠀ .⠀ Why eat sweet potatoes? They are:⠀ * high in antioxidants (especially beta-carotene), which helps boost the immune system and may help improve brain function and memory, and promotes healthy vision and skin. ⠀ *rich in a prebiotic, fructo-oligosaccharide (FOS), which encourages good bacterial growth in the gut and hence improve digestive health. ⠀ *Sweet potatoes help stabilise blood sugar levels and so a good choice for diabetics.⠀ .⠀ .⠀ .⠀ Chips away! Have a super evening!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @holland_barrett @thrivemags @thefeedfeed @veganfoodspot @hbloggerscom @veganshares @WeAreVeganuary . . #foodieflatlays #veganplate #veganfood #plantprotein #healthycooking #foods4thought #quickdinner #easymeals #fitmeals #healthyrecipes #veganhealth #govegan #holistichealth #eatfoodfeelgood #plantbasedvegan #veganfoodspot #makesmewhole #letscookvegan #slimmingworls #worldwideveganfood #thecookfeed #eatyourcolours #wholefoodfavs #glutenfreelife #wellness #eatright #veganforeverything #nomeatathlete #crueltyfreeliving #healthiswealth
Good morning! How better to start the working week but with some Christmas inspired healthy mini muffins! These cranberry, orange and cinnamon muffins are enriched with extra antioxidants, fibre, protein and omega-3s using Goldenberry and Chia Powerblend @naturesheartuk and protein powder @pulsinhq. There is no refined sugar added and instead of fat I have used soya yoghurt. The yoghurt makes these muffins fluffy and the ruby red cranberries add a lovely tartness to the sweeter sponge.⠀ .⠀ .⠀ .⠀ .⠀ A note on cranberries (credit to https://buff.ly/2RGU2nk)⠀ *Prevent and treat urinary tract infections⠀ *Decrease Inflammation⠀ *May help prevent certain cancers⠀ *Improve immune function⠀ *Benefit the digestive tract⠀ *Reduce risk of heart disease.⠀ .⠀ How many mini muffins can you eat?!! Have a lovely day!⠀ .⠀ .⠀ .⠀ . . . . . . . . . . . . .⠀ .⠀ .⠀ @WeAreVeganuary ‏ @Alpro @thefeedfeed @veganfoodspot @hbloggerscom @veganshares @holland_barrett @ocado⠀ .⠀ .⠀ .⠀ .⠀ #recipe #glutenfree #eatbetternotless #healthycooking #healthydinner #foods4thought #quickdinner #easymeals #eatgoodfeelgood #fitmeals #healthyeating #healthyrecipes #easyfood #holistichealth #healthyvegan #lowfat #homemadecooking #healthgoals #vegetarianrecipes #feedfeedvegan #letscookvegan #eatyourveggies #wellness #fitnessfood #healthyfoodporn #govegan #veganfortheanimals #colourfulfoods #thekitchn #veganstrong
Good evening! What's your favourite comfort food? One of my favourites are potstickers (shitake mushroom and tofu) with stir fry veg (check out the rainbow carrots!) in a white miso @tidefordorganics and sriracha sauce, thickened with 1 tsp of chia seeds. This miso adds a umami depth of flavour, whilst the sriracha adds a bit of a chilli kick. Mmm! And it takes under 15 mins to rustle up too! .⠀ A bit about miso.⠀ *It is made for fermented soya beans and therefore protein rich. It is also a probiotic, helping to promote a healthy gut and promote a healthy immune system. ⠀ .⠀ *Miso is also rich in minerals and a good source of various B vitamins, vitamins E, K and folic acid.⠀ .⠀ .⠀ Have a super evening!.⠀ .⠀ .⠀ .⠀ . . . . . . . .⠀ @naturesheartuk @coconutmerchant @WeAreVeganuary @chiabiaseed ⠀ .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #veganlife #vegangirl #veganfitness #veganathlete #veganpower #veganshare #fitnessaddict #girlswholift #vegandiet #whole30recipes #vegancommunity #whatveganseat #plantbased #poweredbyplants #buddhabowl #fitfood #goodmoodfood #wholefoodplantbased #foodforthought #eatwholefoods #veganfitnessfood #foodisfuel #nourishbowl
Good morning! Happy Sunday!⠀ .⠀ I have been tinkering in the Kitchen experimenting with Christmas recipes. What are the flavours of Christmas for you? For me it is warming chai-like spices of cinnamon, ginger, nutmeg, mulled wine, hot chocolate, parsnips and Brussel sprouts! ⠀ .⠀ With the former flavours in mind, I cobbled up this Cinnamon, ginger, apple and goji oat bread (Hmm, Brussel sprout and parsnip bread might not be as tasty!). Do you think it is good enough to give as a present or for the Christmas table? ⠀ .⠀ I love how the bread is speckled with, cheerful sunset-orange goji berries and the crunchy oat streusel topping is sooo delicious! This oat bread is also healthy! It is enriched with hemp seeds and flaxseeds @LinwoodsFoods and organic coconutsugar @naturesheart uk available @ocado. You could also add a spot of protein powder @pulsinhq. The bread is also fat-free for those looking after their waistlines!⠀ .⠀ Why eat goji berries? They are: ⠀ *super-rich in antioxidants, (especially carotenoids and vitamin C), which boost the immune system, protecting against chronic disease. They also promote healthy skin and eyes. ⠀ *rich in protein.⠀ *contain many minerals including, zinc, iron, vitamin B2 and notably special sugars that protect the body against disease including cancer. ⠀ *Goji berries are also believed to help balance blood sugar levels, help in liver detoxification, and improve digestion and mood.⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ .⠀ .⠀ .⠀ @veganfoodspot @hbloggerscom @WeAreVeganuary ‏⠀ @veganfoodshare @Alpro ⠀ .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #veganvultures #iffym #feedfeedvegan #vegansofinstagram #jerf #healthyvegan #vegangains #veganstrong #nutritiousanddelicious #vegansnacks #veganbaking #nourishnotpunish #comfortfood #todayfood #fallrecipes #foodforfuel #healthyeats #cleaneats #veganfoodie #nutritiousanddelicious #vegancake #goodmoodfood #veganvultures #crueltyfree #eatwholefoods #norefinedsugar #glutenfreevegan #christmasbaking
Have you been Christmas shopping? How are you getting on?⠀ .⠀ I have been experimenting with home-made Christmas pressies. What do you think of these pink acai berry, beetroot, protein, energy balls? Quick to make and packed with goodness from chia seeds, raw dried goldenberries, Omega-3 Superpowder @naturesheartuk and optional protein powder @pulsinhq.⠀ Just blend, roll and pop into a pretty jar with ribbon! A home-made Christmas gift in under half an hour!! (They are also jolly good as healthy snacks with a cup of tea! Hehe).⠀ .⠀ Full recipe available at my blog: https://buff.ly/2EmUrsj⠀ Please copy and paste the link below into your browser.⠀ .⠀ .⠀ .⠀ . . . . . . . .⠀ .⠀ .⠀ @naturesheartuk @chiabiaseed @pulsinhq @veganfoodspot @hbloggerscom⠀ ⠀ @pipandnut @vegandailyuk⠀ @WeAreVeganuary ‏⠀ .⠀ .⠀ .⠀ .⠀ #recipe #glutenfree #eatbetternotless #healthycooking #healthydinner #foods4thought #quickdinner #easymeals #eatgoodfeelgood #fitmeals #healthyeating #healthyrecipes #easyfood #holistichealth #functionalmedicine #lowfat #homemadecooking #healthgoals #vegetarianrecipes #feedfeedvegan #letscookvegan #eatyourveggies #wellness #fitnessfood #healthyfoodporn #govegan #veganfortheanimals #colourfulfoods #thekitchn #veg
Good afternoon! I'm having a late lunch today after a lie in to recover from the Christmas bash! Have you been to your work Christmas do yet?⠀ .⠀ Today we have a rainbow inspired salad of roasted cauliflower sumac salad with roasted paprika turmeric sweet potatoes using Vitalising Superpowder @naturesheartuk, aubergine cous cous salad and assorted veggies drizzled over with a tahini lemon dressing, some pomegranate seeds (love these!) and pumpkin seeds. ⠀ .⠀ Have a lovely day!!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . . . .⠀ .⠀ .⠀ .⠀ #recipe #glutenfree #eatbetternotless #healthycooking #healthydinner #foods4thought #quickdinner #easymeals #eatgoodfeelgood #fitmeals #healthyeating #healthyrecipes #easyfood #holistichealth #healthyvegan #lowfat #homemadecooking #healthgoals #vegetarianrecipes #feedfeedvegan #letscookvegan #eatyourveggies #wellness #fitnessfood #healthyfoodporn #govegan #veganfortheanimals #colourfulfoods #thekitchn #veganstrong
Good evening! It's the weekend!!!! Any fun plans? ⠀ .⠀ Tonight marks the start of the start of the Christmas party season for me, plus I am going to a seminar on "Veganism, the facts and fiction'" which should be fun. I'll report back if there is something interesting! ⠀ .⠀ Dinner is therefore a quick supper or golden turmeric soup with a goji berry @LinwoodsFoods and goldenberry relish using dried goldenberries @naturesheartuk . This soup also has a helping of probiotic miso paste, which adds instant depth of flavour.⠀ .⠀ Why eat cauliflower?⠀ ⠀ *It may be one of the healthiest foods you can eat due to its high content of anti-oxidants and anti-inflammatory chemicals, which help to ward off cancer, heart disease, brain disorders and eye disorders like macular degeneration. ⠀ *Its high water and fibre content mean it can help weight loss. ⠀ * It also helps the liver detox and by reducing levels of oestrogen, it helps balance hormone levels, thus preventing autoimmune diseases, chronic fatigue and ovarian cancer. Impressive stuff!⠀ .⠀ Full details of recipe is available at my blog. Please copy and paste the link below into your browser:⠀ https://buff.ly/2HtgTxn⠀ .⠀ .⠀ Have a lovely evening!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @coconutmerchant @WeAreVeganuary ‏ .⠀ .⠀ .⠀ .⠀ .⠀ #recipe #glutenfree #eatbetternotless #healthycooking #healthydinner #foods4thought #quickdinner #easymeals #eatgoodfeelgood #fitmeals #healthyeating #healthyrecipes #easyfood #holistichealth #healthyvegan #lowfat #homemadecooking #healthgoals #vegetarianrecipes #feedfeedvegan #letscookvegan #eatyourveggies #wellness #fitnessfood #healthyfoodporn #govegan #veganfortheanimals #colourfulfoods #thekitchn #veganstrong
%d bloggers like this: