Cauliflower, Brown Rice, and Vegetable Fried Rice

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
51%
Cauliflower, Brown Rice, and Vegetable Fried Rice
30 min.
8
248kcal
40.06%sweetness
100%saltiness
26.09%sourness
46.54%bitterness
43.05%savoriness
71.33%fattiness
0%spiciness

Ingredients

  • tablespoons grapeseed oil 
  • tablespoons coconut oil 
  •  spring onion dark green chopped (keep white/light ends separate from tops)
  • cloves garlic chopped
  • head cauliflower raw
  • cups brown rice cold cooked
  • cups broccoli cooked chopped
  • cup peas frozen
  • soy sauce reduced-sodium
  • teaspoons sesame oil toasted
  • servings sesame seed toasted
  • servings spring onion chopped for garnish
  • servings salt to taste

Equipment

  • food processor
  • frying pan

Directions

  1. Remove the cauliflower's tough stem and reserve for another use. Using a food processor, pulse cauliflower florets until they resemble rice or couscous. You should end up with around four cups of "cauliflower rice."
  2. Heat 1T butter and 1T oil in a large skillet over medium heat.
  3. Add garlic and the white and light green pieces of scallion. Sauté about a minute.
  4. Add the cauliflower to the pan. Stir to coat with oil, then spread out in pan and let sit; you want it cook a bit and to caramelize (get a bit brown), which will bring out the sweetness. After a couple of minutes, stir and spread out again.
  5. Add cold rice (it separates easily, so it won't clump up during cooking), plus the additional grapeseed and coconut oil or butter. Raise heat to medium-high. Toss everything together and, again, spread the mixture out over the whole pan and press a bit into the bottom.
  6. Let it sit for about two minutes—so the rice can get toasted and a little crispy.
  7. Add the peas and broccoli and stir again.
  8. Drizzle soy sauce and toasted sesame oil over rice.Cook for another minute or so and turn off heat.
  9. Add chopped scallion tops and toss.I like to toast some sesame seeds in a dry pan; I sprinkle these and some more raw, chopped scallion over the top of the rice for added flavor and crunch.Season to taste with salt and, if you'd like, more soy sauce. Keep in mind that if you're serving this with something salty and saucy (ie. teriyaki chicken) you may want to hold off on adding too much salt to the fried rice.

Nutrition Facts

Calories248kcal
Protein10.84%
Fat44.78%
Carbs44.38%

Properties

Glycemic Index
45.69
Glycemic Load
10.71
Inflammation Score
-7
Nutrition Score
20.497826086957%

Flavonoids

Apigenin
0.02mg
Luteolin
0.24mg
Kaempferol
2.21mg
Myricetin
0.04mg
Quercetin
2.9mg

Taste

Sweetness:
40.06%
Saltiness:
100%
Sourness:
26.09%
Bitterness:
46.54%
Savoriness:
43.05%
Fattiness:
71.33%
Spiciness:
0%

Nutrients percent of daily need

Calories:248.3kcal
12.41%
Fat:12.96g
19.94%
Saturated Fat:4.18g
26.14%
Carbohydrates:28.91g
9.64%
Net Carbohydrates:23.09g
8.4%
Sugar:3.23g
3.59%
Cholesterol:0mg
0%
Sodium:444.09mg
19.31%
Protein:7.06g
14.12%
Vitamin C:65.2mg
79.04%
Vitamin K:72.42µg
68.97%
Manganese:1.31mg
65.73%
Copper:0.48mg
23.94%
Fiber:5.81g
23.25%
Folate:90.55µg
22.64%
Magnesium:89.55mg
22.39%
Vitamin B6:0.42mg
20.82%
Phosphorus:191.28mg
19.13%
Vitamin B1:0.25mg
16.86%
Iron:2.64mg
14.67%
Potassium:498.08mg
14.23%
Calcium:133.23mg
13.32%
Vitamin B3:2.39mg
11.93%
Zinc:1.72mg
11.45%
Vitamin B5:0.96mg
9.58%
Vitamin E:1.42mg
9.44%
Vitamin B2:0.15mg
8.88%
Vitamin A:441.11IU
8.82%
Selenium:4.46µg
6.36%