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Cauli Fried Rice with Vegetables

The darling of the carb swap vegetables

Cauliflower has made its way into the hearts and stomachs of Americans as a snappy, trim stand-in for rice and potatoes these days. Cauliflower is part of the Cole crop family also known as Brassica which is part of the mustard family according to Wikipedia. It sorta looks like broccoli and can be dressed up or down depending on your time frame to put dinner on the table. It's also available frozen from the grocery store which makes it easy to pull out when you are short on time.

The exciting thing to me about Cauliflower is that it readily picks up the flavor of whatever you are cooking it with and blends in with other veggies that are added during cooking.

At the moment I am enthralled with it as a rice substitute. I saute it with lots of garlic and aromatic vegetables to round out the flavor and then I add my favorite robust spices to bring it to life.

Fried Cauliflower Rice with vegetables

Reminiscent of a Cajun Fried Rice I used to eat in New Orleans years ago, this rice is versatile and lasts up to a week in the fridge when cooked. I used a mix of fresh green peppers and canned roasted red peppers. Frozen Cauliflower rice works great too. I use Amy's plant-based Worcestershire sauce instead of Lea And Perrins, but you could use it if you are not plant-based.

Chef's Notes

-It's easy to make cauliflower rice on the fly. Cut the florets into small chunks and pulse in a food processor until the size of rice. It keeps in the fridge for 3-4 days.

- Grapeseed or canola oil can be swapped out for olive oil.

- Serve a hearty red wine such as a Chanti or Cabernet with this dish.

- Freezes great after cooking.

To print the recipe, click here Serving size: 4 entrees or 6 side dishes


2 teaspoons olive oil

1 cup sweet onion diced

1/2 cup celery diced

1/2 cup green bell peppers diced

2 tablespoons garlic minced

1 tablespoon cajun seasoning

4 cups cauliflower rice

1 tablespoon Worcestershire sauce

1/2 teaspoon sea salt

1/4 teaspoon pepper

1/4 cup fresh parsley chopped


1. Heat 2 teaspoons of olive oil in a large skillet until hot, add onions, celery, peppers, and garlic. Saute until soft, about 5 minutes. 2. Add Cajun Seasoning and stir until mixed. Add Cauliflower rice. Mix well, and coat with spices and vegetables. Add Worcestershire sauce and season with salt and pepper. 3. Continue to stir until rice is cooked. Adjust seasonings and add fresh parsley before serving.

"Cauliflower is nothing but cabbage with a college education."


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