You heard it here first, cauliflower is the new kale. It seems like out of nowhere this underappreciated vegetable is finally getting its moment in the spotlight.

healthy cauliflower fried rice bowl

In this inventive preparation, cauliflower is finely chopped and used as a rice substitute that’s lighter and healthier than a traditional Asian fried rice. Loaded with vitamins and fiber, this dish also features a bright array of veggies including carrots, green onions, red bell peppers, and peas.

healthy asian cauliflower fried rice bowl

The healthy medley is seasoned with ginger, garlic, soy sauce, sesame oil, chili pasta, and brown sugar. The result is a vegan dish that is bursting with flavor and so easy to throw together.

healthy cauliflower vegetable fried rice bowl

This recipe serves two as a main dish or four as a side dish. If you are following a gluten-free diet make sure to use tamari instead of soy sauce. Enjoy!

Photos by Amanda Frederickson



  • 1 head cauliflower, cut into 2-inch florets
  • 1 tablespoon ginger, grated
  • 2 cloves garlic, minced
  • 1/4 cup soy sauce or tamari
  • 1 teaspoon chili paste
  • 1 teaspoon brown sugar
  • 3 green onions, chopped
  • 2 carrots, peeled and julienned
  • 1 red bell pepper, thinly sliced
  • 1/2 cup spring peas, fresh or frozen
  • 2 radish, thinly sliced
  • black sesame seeds for garnish


  1. In the bowl of a food processor fitted with a blade, pulse the cauliflower until finely ground, pulsing in batches if necessary.

  2. In a small bowl combine the ginger, garlic, soy sauce, 2 tablespoons sesame oil, chili paste and brown sugar. Whisk well to combine.

  3. In a large sauté pan over high heat, add the cauliflower, green onion, carrots and peppers.  Cook stirring occasionally for about 1 to 2 minutes or until the cauliflower starts to brown and carrots and bell pepper slices are beginning to soften.

  4. Add half of the soy sauce mixture to the pan and stir to combine. Continue to cook for 1 to 2 minutes until the cauliflower mixture begins to caramelize. Fold in peas and garnish with radish slices and sesame seeds. Serve warm with remaining soy sauce mixture.

Nutritional Information

Total Fat
Saturated Fat
Dietary Fiber

2 servings