Garden-Fresh Summer Cauliflower Fried Rice

I’m a big fan of fried rice, and I’m always looking for new ways to enjoy it. But when summer rolls around, I like to switch up my routine and make something a little lighter and healthier. That’s why I’m so excited about this Summer Veggie Cauliflower Fried Rice recipe – it’s packed with fresh, seasonal vegetables and has a light, flavorful taste. Best of all, it’s ready in just 30 minutes, so it’s perfect for busy weeknights.

Summer Veggie Cauliflower Fried Rice Recipe

Prep Time

15 mins

Cook Time

15 mins

Total Time

30 mins

Servings

4 servings

Summer Veggie Cauliflower Fried Rice

Ingredients

  • 1 head cauliflower, grated
  • 1 small onion, minced
  • 1 cup sliced snow peas
  • 1 cup asparagus, sliced diagonally
  • ¼ cup grated carrot
  • 1 ½ cups bean sprouts
  • 2 tablespoons sesame oil
  • ¼ cup chopped scallions
  • 1 tablespoon chicken bouillon granules
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon rice wine vinegar, or more to taste

Instructions

  • Begin by grating the head of cauliflower into small pieces, and mince the small onion.
  • Heat sesame oil in a large skillet over medium heat. Add the onion and cook until softened, about 2 minutes.
  • Add the snow peas, asparagus, and carrot to the skillet and cook until vegetables are tender, about 5 minutes.
  • Add the grated cauliflower and bean sprouts to the skillet and cook until all vegetables are cooked through, about 5 minutes more.
  • Add the chicken bouillon granules, chopped parsley, and rice wine vinegar and stir to combine.
  • Cook for an additional 2-3 minutes, or until the vegetables are tender and the flavors have blended together.
  • Serve the Summer Veggie Cauliflower Fried Rice warm, topped with chopped scallions. Enjoy!

Nutrition Facts

  • Serving Size: 1/4 recipe
  • Calories: 162
  • Total Fat: 4.2g
  • Saturated Fat: 0.5g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 180mg
  • Total Carbohydrate: 18.8g
  • Dietary Fiber: 4.1g
  • Sugars: 4.6g
  • Protein: 10.2g

Creating an easy and nutritious weeknight meal with cauliflower fried rice

Creating an easy and nutritious weeknight meal with cauliflower fried rice is a breeze. This summer veggie cauliflower fried rice is a great way to get a healthy dinner on the table in no time. Packed with vegetables, this dish is full of flavor and nutrition. Plus, it’s a great way to get your family to eat their veggies and enjoy a delicious meal.

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To get started, you’ll need a head of cauliflower, some oil, onions, garlic, frozen vegetables of your choice (such as peas, carrots, and corn), soy sauce, and salt and pepper.

Begin by grating the cauliflower using either a food processor or box grater. Heat a skillet over medium heat and add a tablespoon of oil. Then, add the onions and garlic and cook until they start to soften. Add the frozen vegetables, grated cauliflower, and season with soy sauce and salt and pepper. Cook for about five to seven minutes, stirring occasionally.

Once the vegetables are cooked and the cauliflower is slightly softened, you can serve the cauliflower fried rice. Plate the fried rice and serve with your favorite protein, such as grilled chicken or tofu.

Ideas for adding flavor and texture to your cauliflower fried rice

Adding flavor and texture to your cauliflower fried rice doesn’t have to be complicated. Here are a few easy ideas to help you create a delicious summer veggie dish.

  • Add Protein: Topping your cauliflower fried rice dish with protein such as grilled tofu, chicken, shrimp, or fish will give the dish a protein boost. For a vegetarian option, add black beans or chickpeas to the mix.
  • Add Veggies: Cauliflower fried rice is a great way to get in your daily veggies. Onion, bell peppers, mushrooms, and carrots are all great additions to the dish. For a bit of crunch, add in some chopped celery or radishes.
  • Add Herbs: Fresh or dried herbs are a great way to add flavor to your cauliflower fried rice. Try adding basil, oregano, thyme, or parsley for an added dose of flavor.
  • Add Spices: Spices are a great way to add flavor to your dish. Try adding cumin, paprika, garlic powder, turmeric, or chili flakes for a bit of heat.
  • Add Cheese: Adding cheese to your cauliflower fried rice will give it a delicious, creamy texture. Try adding grated Parmesan, mozzarella, or cheddar cheese for a more substantial dish.
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These simple ideas will help you create a delicious summer veggie cauliflower fried rice that is sure to please.

How to use cauliflower to make a healthy and delicious fried rice

Begin by chopping up the cauliflower into small pieces.

  • Heat up a tablespoon of olive oil in a skillet over medium heat and add the cauliflower pieces.
  • Saute the cauliflower for about 5 minutes or until lightly browned.
  • Add a tablespoon of soy sauce and a pinch of salt, stirring regularly to combine.
  • Add one cup of cooked white rice and mix thoroughly.
  • Increase the heat to medium-high and continue to stir for an additional 4-5 minutes, or until the cauliflower and rice are fully cooked.

Benefits of eating veggies in summer

Eating veggies in summer can offer a variety of health benefits.

  • Eating vegetables during the summer months helps to ensure that your body is receiving a steady supply of essential vitamins and minerals. This can help to reduce the risk of developing certain chronic health conditions, such as heart disease and diabetes.
  • Eating plenty of veggies in the summer can also help to boost your immune system and improve digestion. This is because vegetables are packed with antioxidants and other beneficial nutrients that can help to protect your body from harmful toxins and bacteria.
  • Eating veggies in the summer is also a great way to keep your energy levels up. This is because many vegetables are rich in B vitamins, which can help to keep your metabolism running smoothly and give you a boost of energy throughout the day.
  • Eating vegetables in the summer can also help to keep your skin healthy. This is because many vegetables are rich in vitamin A and other nutrients that can help to protect your skin from the sun’s harmful UV rays.
  • Eating plenty of veggies in the summer can help to reduce your risk of developing certain types of cancer. This is because many vegetables are rich in antioxidants and other beneficial compounds that can help to fight off cancer-causing agents.
  • Eating vegetables in the summer can also help to keep your weight in check. This is because many vegetables are low in calories and high in fiber, so they can help to keep you feeling fuller for longer.
  • Eating plenty of veggies in the summer is also a great way to get your daily servings of fruits and vegetables. This is because many vegetables are packed with essential nutrients that can help to keep your body healthy and strong.
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Tips to spruce up your vegetarian fried rice

Use a variety of vegetables to add flavor and texture. Try adding mushrooms, bell peppers, carrots, onions, and garlic for a flavor-packed dish.

  • Add spices like turmeric, cumin, or coriander to give the fried rice an extra kick.
  • If you’re looking to add some protein, try adding tofu, tempeh, or edamame to your fried rice.
  • If you’re feeling adventurous, add a few drops of sesame oil or soy sauce to give it a unique flavor.
  • For a crunchy texture, add some chopped nuts or seeds to the mix.
  • For an extra flavor boost, add a drizzle of sriracha or hot sauce on top.
  • Use fresh herbs such as cilantro or basil to give your fried rice a bright flavor.

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