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Cauliflower Fried Rice

Asian

Cauliflower Fried Rice

A quick, veg-loaded 'fried rice' on cauliflower rice. Light, low-carb and every bit as satisfying.

~35 mintotal~171 kcalper serving~11g protein~14g carbs~8g fat

Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 3.

Ingredients

  • 1 cauliflower, riced
  • 2 eggs, beaten
  • 1 cup peas & carrots
  • 2 spring onions
  • 2 garlic cloves
  • 1 tbsp soy sauce or tamari
  • 1 tbsp sesame oil
  • 1 tsp grated ginger

Cooking Steps

  1. Scramble the eggs in a little sesame oil and set aside.

  2. Stir-fry the garlic, ginger, peas and carrots 2 minutes.

  3. Add the cauliflower rice and stir-fry 4–5 minutes.

  4. Return the egg, add soy sauce and spring onions; toss 1 minute.

  5. Serve hot.

Optional Enhancements

  • Add prawns, chicken or tofu
  • Half cauliflower, half brown rice
  • Extra veg like edamame

Plant & Growing Tips

Cauliflower

  • Plant cauliflower in a cool season, either spring or fall, providing consistent moisture and rich, well-draining soil.
  • Blanch the heads by tying outer leaves over them when they are about the size of a chicken egg to prevent discoloration and maintain tenderness.
  • Space plants 18-24 inches apart in rows, allowing ample room for head development.

Peas

  • Sow pea seeds directly in early spring as soon as the soil can be worked, providing support like a trellis or netting for climbing varieties.
  • Plant seeds 1 inch deep and 2 inches apart, in double rows spaced 6 inches apart, with 2-3 feet between double rows.
  • Keep soil consistently moist but avoid overwatering, especially during flowering and pod development.

Spring Onions

  • Sow seeds directly in early spring for a continuous harvest, or plant onion sets for quicker results.
  • Plant in full sun and well-drained soil, spacing seeds or sets about 1 inch apart in rows.
  • For a cut-and-come-again harvest, snip leaves as needed, leaving the bulb in the ground to resprout.

Garlic

  • Plant individual cloves point-up in well-drained soil in late fall for harvest the following summer.
  • Ensure a sunny location and space cloves 4-6 inches apart and 2 inches deep.
  • Keep the bed weed-free and provide consistent moisture during active growth, reducing water as harvest approaches.

Ginger

  • Plant ginger rhizomes in a warm, humid environment, ideally in a large pot or container in a greenhouse or indoors.
  • Bury pieces of rhizome with an 'eye' facing upwards, about 2-4 inches deep, in rich, well-draining soil.
  • Maintain consistent moisture and high humidity, and protect from temperatures below 10°C (50°F).

Natural Pest Control

  • Monitor cauliflower for cabbage worms and remove them by hand or use Bacillus thuringiensis (Bt) spray.
  • Protect young pea plants from birds with netting and spray aphids off plants with a strong stream of water.
  • Use floating row covers to deter onion maggots from laying eggs near spring onions.
  • Rotate garlic crops annually and ensure good drainage to prevent fungal issues and root rot.

Harvest

Cauliflower

  • Harvest cauliflower when the head is firm, white, and 6-8 inches in diameter, before florets begin to separate.
  • Cut the main stem below the head, leaving a few wrapper leaves attached to protect it.

Peas

  • Harvest snap and snow peas when pods are plump and crunchy but before peas inside are too large.
  • Pick shelling peas when pods are round and full, but still bright green and tender.

Spring Onions

  • Pull spring onions when they are about 6-8 inches tall and the white base is still slender.
  • For cut-and-come-again, snip the green tops when they are a few inches tall, leaving the base to regrow.

Garlic

  • Harvest garlic when the lower third of the leaves have turned yellow or brown and fallen over, typically in mid-summer.
  • Gently loosen the soil and lift bulbs, being careful not to bruise them, then cure in a dry, airy place for several weeks.

Ginger

  • Harvest ginger after the plant has grown for 8-10 months and the leaves begin to yellow and die back.
  • Carefully dig up the rhizome, break off a piece for use, and replant the rest to continue growing.

Storing & Freezing

Fridge up to 3 days.

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