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Mediterranean Cauliflower Fried Rice

Mediterranean Style Cauliflower Fried Rice

I honestly don’t remember how I was eating cauliflower before I embarked on the plant paradox lifestyle. I vaguely remember that mix of steamed cauliflower, broccoli, and carrots that was a regular healthy side in some restaurants, and I do remember a few times eating raw cauliflower with a mustard-mayo dipping sauce. But other than that, I wasn’t consuming it much.

Now, cauliflower is such a staple in a healthy, low-carb diet that you can make brownies, birthday cakes, and even ice cream. Cauliflower fried rice is probably one of the most popular uses of cauliflower. This Mediterranean cauliflower rice recipe is a lectin-free, healthy and nutritious side dish that is easy to personalize.

Mediterranean herbs

While fried rice involves some Asian flavor profile, I tend to make it more on an aromatics base and with condiments that remind me more of the Mediterranean diet.

Start by adding extra virgin olive oil to a large skillet/pan and sauté a base of onions, celery, carrots, and fennel on medium-high heat. Add some mushrooms for umami flavor and protein and spice it with Mediterranean herbs mix such as herbs de Provence or Italian herbs.

Cauliflower rice doesn’t need a long time to cook, so only add it when the rest of the veggies are softened. Stir well to combine and cook for 10 more minutes.

In many places, riced cauliflower is readily available in stores (like Trader Joe). If that it’s not your case, like mine right now, in Romania, you can find instructions on how to make it here in my Beef Burrito Bowl recipe.

It would be best if you had a food processor. For 6 cups of cauliflower rice, you will need about one small to medium-sized head of cauliflower.

What you would need

  • 6 cups cauliflower rice (1 small cauliflower)
  • extra virgin olive oil
  • 1 yellow onion, chopped
  • 2 celery sticks, chopped
  • 1 big carrot, chopped
  • 1 fennel bulb, chopped
  • 1, 2 teaspoons herbs de Provence
  • 6 medium brown mushrooms, chopped
  • salt and pepper
  • 1 tablespoon apple cider vinegar
  • 1 handful fresh cilantro or fresh parsley, chopped
  • more extra virgin olive oil for serving

How to make cauliflower fried rice step by step

Heat a few tablespoons of extra virgin olive oil in a big skillet.

Add the onions, celery, carrots and fennel and sautee on low to medium heat until they soften up and fragrant (about 10-15 minutes). Stir frequently.

Add the mushrooms, herbs de Provence, salt and pepper, combine and continue to cook until the mushrooms soften, stirring occasionally (about 10 minutes).

Add the cauliflower rice, mix well and continue to cook on medium heat and stir. It will take maximum 10 minutes, as you don’t want the cauliflower to get soggy.

Taste and adjust for salt and pepper, add the apple cider vinegar and the chopped cilantro or parsley.

Drizzle with more fresh olive oil and serve as a side dish or as part of a Buddha bowl with other vegetables and protein.

How to serve Mediterranean cauliflower fried rice

This Mediterranean-style cauliflower fried rice is a simple and easy recipe. You can use it as a nutritious side dish or a base to build something a little fancier.

Add seafood, fish, chicken, or sausage for a complete meal. You can finish with some Parmigiano Reggiano shavings if you eat dairy. You can add chickpeas or asparagus for more plant protein, color, and diversity.

The leftovers you can have for breakfast, with a fried egg on top or with scrambled eggs.

Mediterranean Cauliflower rice with sweet potatoes
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Mediterranean Cauliflower Fried Rice

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By Claudia Curici Serves: 4
Prep Time: 20 minutes Cooking Time: 30 minutes

This cauliflower fried rice with Mediterranean flavors is a low-carb, lectin-free side dish that will make a healthy and nutritious addition to any meal.

Ingredients

  • 6 cups cauliflower rice (1 small cauliflower)
  • extra virgin olive oil
  • 1 yellow onion, chopped
  • 2 celery sticks, chopped
  • 1 big carrot, chopped
  • 1 fennel bulb, chopped
  • 1, 2 teaspoons herbs de Provence
  • 6 medium brown mushrooms, chopped
  • salt and pepper
  • 1 tablespoon apple cider vinegar
  • 1 handful fresh cilantro or parsley, chopped
  • more extra virgin olive oil for serving

Instructions

1

Heat a few tablespoons of extra virgin olive oil in a big skillet.

2

Add the onions, celery, carrots and fennel and sautee on low to medium heat until they soften up and fragrant (about 10-15 minutes). Stir frequently.

3

Add the mushrooms, herbs de Provence, salt and pepper, combine and continue to cook until the mushrooms soften, stirring occasionally (about 10 minutes).

4

Add the cauliflower rice, mix well and continue to cook on medium heat and stir. It will take maximum 10 minutes, as you don't want the cauliflower to get soggy.

5

Taste and adjust for salt and pepper, add the apple cider vinegar and the chopped cilantro or parsley.

6

Drizzle with more fresh olive oil and serve as a side dish or as part of a Buddha bowl with other vegetables and protein.

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