Mushroom Cauliflower Fried "Rice"

Ingredients

• 1.5 tablespoons (22 ml)sesame oil
• 6–7 large cloves, choppedgarlic
• 5 stalks, chopped, white and green parts separatedspring onions
• 1 large, choppedred pepper
• 227 g (8 oz), slicedwhite mushrooms
• 2 tablespoons (30 ml)soy sauce
• 2 teaspoons (10 ml), or to tastesriracha
• 2 teaspoons (10 ml)rice vinegar
• 454 g (16 oz)cauliflower rice
• 1/4 teaspoon, or more to tasteblack pepper
• 1/2 teaspoon, or to tastesalt

Instructions

1. 1

   Heat the oil

   Heat the sesame oil in a wok over medium-high heat. When it is hot, add the chopped garlic and sauté for about 1 minute, until it starts to change colour.

2. 2

   Cook the vegetables

   Add the spring onion whites, red pepper and sliced mushrooms. Cook over high heat for around 3 minutes, until the mushrooms release water and turn golden brown.

3. 3

   Add the sauce

   Add the soy sauce, rice vinegar and sriracha, then mix them through the vegetables.

4. 4

   Add cauliflower rice

   Lower the heat and add the cauliflower rice. Mix it in, then add the salt and pepper and toss everything together.

5. 5

   Cook until tender

   Once combined, raise the heat to medium-high. Cook for 5–6 minutes, stirring occasionally, until the raw taste and smell of the cauliflower rice have gone and it is cooked. Keep the heat high enough to avoid a mushy or soggy texture.

6. 6

   Garnish and serve

   Scatter the green parts of the spring onions over the top and serve.

What is cauliflower fried “rice”?

Fried rice is a Chinese-style dish built around rice cooked with seasonings and other ingredients. This version swaps in cauliflower rice, a finely chopped cauliflower preparation, and pairs it with mushrooms and vegetables.

The quick, hot cooking keeps the cauliflower from turning soft, while soy sauce, rice vinegar and sriracha add savoury, sharp and spicy notes.

Nutrition and macros by portion

The nutrition label shows one serving as written: 226 calories, 11g protein, 24g carbs, 11g fat.

The cauliflower and red pepper contribute most of the carbohydrates, while sesame oil supplies much of the fat. Mushrooms and cauliflower provide some protein, with soy sauce adding a little more; serve with tofu if you would like a more substantial protein component.

The key ingredients

Cauliflower rice: Use a ready-riced pack or finely chopped cauliflower. If it is wet, excess moisture can make the finished dish soggy.

Mushrooms: White mushrooms bring a savoury, earthy flavour and release moisture as they cook. Give them space in the wok so they can brown rather than steam.

Sauce: Soy sauce provides saltiness, rice vinegar adds acidity and sriracha brings heat. The recipe adds these before the cauliflower, helping distribute the seasoning.

Keep the wok hot

The method uses medium-high heat for the garlic and returns to that heat for the cauliflower. A hot wok helps moisture evaporate quickly, which is especially useful once the cauliflower goes in.

Stir occasionally during the final 5–6 minutes so the cauliflower cooks evenly, but avoid letting it sit long enough to become wet and soft.

Watch the garlic

Garlic cooks quickly in hot sesame oil. Sauté it for about 1 minute, just until it starts changing colour, before adding the other vegetables.

Adding the vegetables at that point interrupts the garlic’s direct contact with the hot oil and helps prevent it from browning too far.

Check for doneness

The mushrooms should be golden brown after their brief cooking, and the cauliflower should lose its raw taste and smell by the end of the final cooking stage.

Taste a piece before serving and adjust the salt, pepper or sriracha to suit your preference. The cauliflower should be cooked but not mushy.

Serve it hot

The spring onion greens provide a fresh finish, so add them just before serving. This dish works on its own as a vegetable-forward meal or alongside tofu or another protein.

For a fuller meal, serve it with a simple vegetable side. Keep the wok hot and serve promptly so the cauliflower rice retains its texture.

Recipe notes & tips

• Prepare and chop all the vegetables before heating the wok, as the cooking stages move quickly.
• Separate the spring onion whites from the greens so the whites cook with the vegetables and the greens stay fresh for garnish.
• Use high heat for the mushrooms so their released moisture can evaporate.
• Stir the cauliflower rice during its final 5–6 minutes of cooking to help it cook evenly.
• Taste before serving, as the saltiness of soy sauce and heat of sriracha can vary.

Variations

• Add tofu: Cook cubed tofu separately and stir it through before serving.
• More heat: Add extra sriracha to taste.
• Change the mushrooms: Use another sliced mushroom variety in place of white mushrooms.
• Add ginger: Stir finely chopped ginger into the hot oil with the garlic.
• Use tamari: Swap the soy sauce for tamari if that suits your preference.

Common mistakes to avoid

• Crowding the wok: The vegetables can steam instead of brown; cook in batches if your wok is small.
• Overcooking the garlic: It can brown quickly in hot oil; add the vegetables as soon as it starts changing colour.
• Using damp cauliflower: Excess water can make the dish soggy; drain or pat the cauliflower dry before cooking.
• Cooking the cauliflower on low heat: It may release moisture and turn soft; raise the heat to medium-high for the final stage.
• Adding the spring onion greens too early: They lose their fresh finish; use them as the garnish just before serving.

How to store

Refrigerate leftovers in an airtight container and use within 3 days. Reheat in a hot wok or frying pan, stirring until piping hot; avoid prolonged cooking, which can soften the cauliflower.

Frequently asked questions