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Chinese Cauliflower Rice Recipe: A Simple and Healthy Alternative to Traditional Rice

Chinese cauliflower rice recipe is perfect for those who want a low-carb dish that's still hearty enough to serve as a main course. The mild flavour of the cauliflower makes it an excellent blank canvas for other flavours, and the dish can be easily customised to suit your taste preferences.

A wok sizzles with stir-fried cauliflower rice, mixed with colorful vegetables and aromatic spices. A pair of chopsticks rests on the side

To make Chinese cauliflower rice, you'll need a few basic ingredients, including grated cauliflower, aromatics, vegetables, soy sauce, and eggs. You can also add your choice of protein, such as chicken, beef, or seafood, to make the dish even more filling. The recipe is simple and straightforward, and can be easily adapted to suit your dietary needs and preferences.

Overall, Chinese cauliflower rice is a healthy and delicious dish that's perfect for those who want to enjoy a tasty meal without all the carbs. Whether you're looking for a quick and easy dinner option or a healthy lunchtime snack, this recipe is sure to satisfy your cravings. So why not give it a try today and see how delicious and easy it can be to eat healthy?

Key Takeaways

  • Chinese cauliflower rice is a healthy and delicious alternative to traditional rice.
  • The recipe is quick and easy to make, and can be easily customised to suit your taste preferences.
  • Seafood, such as shrimp or scallops, can be added to the recipe for an extra boost of flavour and nutrition.

What You Need

A wok sizzles with stir-fried cauliflower rice, mixed with soy sauce, ginger, and green onions. A bowl of fresh cilantro and sesame seeds sits nearby

Ingredients Breakdown

To make this delicious Chinese cauliflower rice, you will need a few key ingredients. First and foremost, you will need a head of cauliflower. This will be the base of your dish and will be used in place of traditional rice. You will also need garlic, green onions, and soy sauce to add flavour to your dish. Sesame oil and olive oil can be used to cook your vegetables and add some healthy fats to your meal.

If you want to add some seafood to your dish, you can use shrimp or scallops. These will add some extra protein and flavour to your dish. Just make sure to cook them separately and add them at the end to avoid overcooking.

Recommended Equipment

To make this recipe, you will need a food processor or grater to finely chop your cauliflower into rice-like pieces. You will also need a large frying pan or wok to cook your vegetables and rice. A sharp knife and cutting board will also come in handy to chop your garlic and green onions.

This recipe is simple and easy to make with just a few key ingredients and some basic kitchen equipment. With a little bit of prep work, you can have a delicious and healthy meal on the table in no time.

Preparation Guide

A wok sizzles with stir-fried cauliflower rice, mixed with soy sauce, ginger, and chopped green onions. A medley of colorful vegetables sits nearby, ready to be added to the dish

Preparing a Chinese cauliflower rice recipe is simple and straightforward. Here is a step-by-step guide to help you prepare this delicious dish.

Ricing the Cauliflower

To rice the cauliflower, cut it into small florets and pulse them in a food processor until they are the size of rice grains. Alternatively, you can grate the cauliflower using a box grater. If you are using frozen cauliflower rice, make sure to thaw and drain it well before cooking.

Preparing the Vegetables

Chop your vegetables into small, bite-sized pieces. You can use a combination of carrots, peas, bell peppers, and onions. Feel free to add any other vegetables of your choice. If you are using seafood, you can add shrimp or scallops to the dish.

Cooking Sequence

Heat up a wok or a large skillet over high heat. Add oil and swirl it around to coat the pan. Add the chopped onions and cook until they turn translucent. Then add the rest of the vegetables and stir-fry for a few minutes until they are cooked but still crisp.

Next, add the grated cauliflower or the cauliflower rice to the pan. Stir-fry for a few more minutes until the cauliflower is cooked through. Add soy sauce, salt, and pepper to taste.

If you are using seafood, add it to the pan at this point. Shrimp or scallops will cook quickly, so make sure not to overcook them.

Serve the Chinese cauliflower rice hot and enjoy!

This dish is easy to prepare and can be customized to your liking. With a prep time of just a few minutes, you can have a delicious and healthy meal on the table in no time.

Stir-Frying Techniques

A wok sizzles over high heat, as cauliflower rice, soy sauce, and vegetables are tossed and stir-fried together, creating a fragrant and colorful dish

Mastering the Stir-Fry

Stir-frying is a popular cooking technique in Chinese cuisine that involves quickly cooking ingredients in a large skillet or wok over high heat. The key to a successful stir-fry is to have all your ingredients prepped and ready to go before you start cooking. This includes chopping your vegetables and protein into bite-sized pieces, and measuring out your seasonings and sauces.

When it comes to stir-frying, it's important to use a large skillet or wok to ensure that your ingredients cook evenly. A wok is the traditional choice, but a large skillet will work just as well. Make sure your skillet or wok is hot before adding your ingredients to ensure that they cook quickly and evenly.

To sauté your ingredients, start by heating up some coconut oil or sesame oil in your skillet or wok. Add your protein and vegetables, and stir-fry them for a few minutes until they are cooked through. Be sure to stir constantly to prevent your ingredients from sticking to the pan.

Sauce and Seasoning Tips

The key to a flavourful stir-fry is in the seasonings and sauces you use. Soy sauce, oyster sauce, tamari, coconut aminos, and rice vinegar are all great options for adding flavour to your stir-fry.

When it comes to seasoning your stir-fry, it's important to use a light hand. Too much seasoning can overpower your ingredients and ruin the dish. Start with a small amount of seasoning and adjust to taste as needed.

For a seafood twist on this Chinese cauliflower rice recipe, you can add in some shrimp or scallops. Simply sauté them in your skillet or wok along with your vegetables and seasonings. The seafood will add a delicious flavour and texture to your stir-fry.

Nutritional Information

A bowl of Chinese cauliflower rice surrounded by fresh vegetables and a nutrition label

Calorie Count

Cauliflower rice is a low-calorie alternative to traditional rice, making it a great option for those who are watching their calorie intake. One raw cup of cauliflower rice contains only 27 calories, which is significantly less compared to a cup of cooked white rice, which contains around 200 calories.

Macro and Micro Nutrients

Cauliflower rice is also rich in nutrients and beneficial plant compounds. It is an excellent source of vitamin C, providing 77% of the daily recommended intake in just one cup. Additionally, it is a good source of potassium and calcium, which are both essential for maintaining healthy bones and muscles.

In terms of macronutrients, cauliflower rice is low in carbohydrates, making it a great option for those following a low-carb or keto diet. It is also high in fibre, which can help to keep you feeling full and satisfied for longer periods of time.

If you are looking to add some protein to your cauliflower rice dish, you can consider adding seafood such as prawns or scallops. These types of seafood are low in fat and calories, and are a good source of protein.

Cauliflower rice is a healthy and nutritious alternative to traditional rice. It is low in calories, high in fibre and packed with essential vitamins and minerals. Incorporating cauliflower rice into your diet is a great way to increase your vegetable intake and enjoy a delicious and healthy meal.

Serving Suggestions

A steaming bowl of Chinese cauliflower rice surrounded by colorful vegetables and garnished with sesame seeds


Chinese cauliflower rice is a versatile dish that can be served as a main course or a side dish. It pairs well with a variety of accompaniments, such as grilled chicken, pan-seared fish, or sautéed shrimp. You can also add some chopped scallions, toasted sesame seeds, or chopped peanuts to give the dish a bit of crunch and extra flavour.

If you're looking for a vegetarian option, you can serve the cauliflower rice with some stir-fried vegetables, such as bell peppers, carrots, and snow peas. You can also add some tofu or tempeh for a protein boost.

For a complete meal, you can serve the cauliflower rice in a burrito bowl with some black beans, guacamole, and salsa. You can also top it with some sliced avocado and a dollop of sour cream for extra creaminess.

Storing Leftovers

Chinese cauliflower rice is a great dish to make ahead of time and store for later. To store leftovers, simply transfer the rice to an airtight container and refrigerate for up to 3 days.

If you want to freeze the leftovers, you can do so for up to 3 months. Simply transfer the rice to a freezer-safe container and label it with the date. When you're ready to eat, thaw the rice in the refrigerator overnight and reheat it in the microwave or on the stovetop.

If you have some leftover seafood, such as shrimp or scallops, you can add them to the cauliflower rice for an extra protein boost. Simply sauté the seafood in a separate pan until cooked through, then add it to the cauliflower rice and stir to combine.

Frequently Asked Questions

A steaming wok sizzles with fragrant Chinese cauliflower rice, surrounded by colorful ingredients like diced vegetables and savory sauces

How can I make cauliflower fried rice taste like the real thing?

To make cauliflower fried rice taste like the real thing, it's important to use the right seasonings. Soy sauce, sesame oil, and ginger are all great options that will give your cauliflower rice that classic Chinese fried rice flavour. You can also add in diced onions, garlic, and carrots for extra flavour and texture. If you're feeling adventurous, you can even try adding in some seafood, such as shrimp or scallops, to give your dish an extra kick.

What's the trick to getting cauliflower rice to not be soggy?

The trick to getting cauliflower rice to not be soggy is to make sure you remove as much moisture as possible before cooking it. If you're using fresh cauliflower, you can do this by grating it and then squeezing out the excess water with a clean kitchen towel. If you're using frozen cauliflower, make sure to thaw it completely and then drain any excess water before cooking. Another tip is to cook the cauliflower rice in small batches to avoid overcrowding the pan, which can also lead to sogginess.

Can you suggest some healthy seasonings for cauliflower rice?

Some healthy seasonings for cauliflower rice include turmeric, cumin, and paprika, which will give your dish a warm, earthy flavour. You can also try adding in some fresh herbs, such as parsley, cilantro, or basil, for a burst of freshness. If you're looking for a spicy kick, try adding in some red pepper flakes or chili powder. And don't forget about seafood - adding in some cooked shrimp or salmon can give your dish a healthy dose of protein and omega-3 fatty acids.

What are the main differences between riced cauliflower and traditional cauliflower rice?

Riced cauliflower and traditional cauliflower rice are essentially the same thing - both are made by grating or chopping cauliflower into small pieces that resemble grains of rice. The main difference is that riced cauliflower is often sold pre-packaged and ready to use, while traditional cauliflower rice requires a bit more prep work. However, some people prefer to make their own cauliflower rice to ensure that it's fresh and free from any added preservatives.

How do you properly cook frozen cauliflower rice to keep it flavourful?

To properly cook frozen cauliflower rice, it's important to thaw it completely and then drain any excess water before cooking. This will help prevent the cauliflower rice from becoming too watery and losing its flavour. Once the cauliflower rice is thawed and drained, you can cook it in a pan with some oil and your desired seasonings. Be sure to cook it over medium-high heat, stirring frequently, until it's tender and slightly browned.

Is there a low-carb cauliflower rice recipe that's suitable for a keto diet?

Yes, there are many low-carb cauliflower rice recipes that are suitable for a keto diet. One popular option is to make cauliflower fried rice using cauliflower rice, eggs, and a variety of vegetables and seasonings. You can also add in some cooked shrimp or chicken for extra protein. Another option is to make a cauliflower rice stir-fry with your choice of meat or seafood, along with some low-carb vegetables like bell peppers, broccoli, and mushrooms.