Vegan cauliflower fried rice with crunchy vegetables

Vegan cauliflower fried rice with carrot, mangetout, spring onions, sesame and tamari: a quick, light vegetable dish with lots of crunch and subtle seasoning.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 10 min
• Total time: 25 min
• Calories: 210 kcal per serving
• Protein: 8 g
• Fat: 12 g
• Carbs: 16 g

Ingredients

• ½ head of white cauliflower
• 1 tbsp sesame seeds (white or black)
• 1 carrot
• 2 spring onions
• ½ onion
• 1 handful of mangetout
• 1 tbsp olive oil
• 2 tbsp unsweetened tamari (gluten-free soy sauce)

Method

You’ll need: frying pan · blender · chopping board · knife · grater · wooden spoon

1. Wash the cauliflower, break it into florets and turn it into fine cauliflower rice in a food processor or with a grater. Trim and finely chop the carrot, spring onions, mangetout and the half onion.
2. Toast the sesame seeds briefly in a large dry frying pan until fragrant. Then take them out of the pan and set aside.
3. Add the olive oil or avocado oil to the pan and briefly fry the onion, carrot and mangetout over a medium heat. Add the spring onions and cook everything just long enough for the vegetables to stay crunchy.
4. Add the cauliflower rice to the pan and cook briefly, stirring. Season with tamari and mix everything until the cauliflower is hot but still has some texture.
5. Stir in the sesame seeds or sprinkle them over the top, and finish with a little pepper if you like.
6. Serve straight away, while the cauliflower rice is warm and the vegetables are still nice and crunchy.

Good to know

When it needs to be quick, this dish is just right. It's light and savoury, yet still has lots of bite. The kind of meal that's simply easy and good.

Swaps

Mangetout → broccoli (also provides fibre and vitamin C). Carrot → red pepper (contains vitamin C). Sesame seeds → chopped almonds (bring unsaturated fatty acids and minerals). Tamari → coconut aminos (milder in flavour, a little sweeter).

Allergens

Contains sesame and, from the tamari, usually soya. Suitable for children if you go easy on the tamari, and during pregnancy it's unproblematic as long as the vegetables are freshly washed and well heated. Contains: sesame.

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