Cauliflower Fried “Rice”

Developed by Sara Quessenberry for Cleveland Clinic Wellness

Making your own cauliflower “rice” is a snap in a food processor. Once you’ve tried it, you may never cook conventional fried rice again. Made with cauliflower and bell peppers, this recipe is loaded with vitamin C, plus nourishing protein from the egg and edamame.


1 medium head cauliflower (about 21⁄2 pounds), cut into large florets
1 tablespoon extra virgin olive oil
1  clove garlic, chopped
2  tablespoons fresh ginger, grated
1 red bell pepper, cut into 1⁄4-inch pieces
1  yellow bell pepper, cut into 1⁄4-inch pieces
2  tablespoons less sodium soy sauce
1 cup frozen edamame (shelled), thawed 4 scallions, thinly sliced
1 large egg, beaten
1⁄4 cup chopped fresh cilantro

Yield: 4 Servings


1. Put half the cauliflower florets into a food processor. Pulse until chopped into very small pieces and pour into a bowl. Repeat with the remaining cauliflower (approx. 6 cups total).

2. In a large, high-sided skillet or wide-bottomed pot, heat the oil over medium-high heat. Add the garlic and ginger and cook, stirring until fragrant, about 30 seconds. Stir in the red and yellow bell peppers, followed by the chopped cauliflower and soy sauce. Cook, stirring often, until the vegetables are just tender, 6 to 8 minutes. Add the edamame and scallions, and stir until heated through, about 1 minute.

3. Make a 5-inch wide well in the center of the vegetable mix and pour in the beaten egg. Use a silicone spatula to combine the vegetables with the egg. Fold in the cilantro and serve.

Nutrition Info Per Serving:

150 calories, 7 g total fat, 1 g saturated fat, 9 g protein, 17 g carbohydrate, 5 g dietary fiber, 5 g sugar (0 g added sugar), 48 mg cholesterol, 332 mg sodium

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