Cauliflower Fried Rice Recipe
PurelyB TV

Cauliflower Fried "Rice" Recipe (VIDEO)


27 May 2015


People are always looking to cut down on their carbohydrate intake, especially the simple refined kind (white rice, white pasta, white bread, etc) which can lead to weight gain or make losing weight difficult. If we consume more carbs than the body needs, it gets stored as fat, which over time can accumulate.

Here is a recipe to help you cut down on (unhealthy) carbs while still satisfying that craving, because ultimately you are still getting your carbs, just a healthier version.

Marrisa Cauliflower Rice 1

Serves 3


  • 1 large cauliflower (approx 4 cups), cut into florets
  • 1 cup tempeh, diced
  • 1-2 tsp turmeric powder
  • 1 cup ladies fingers / okra
  • 4 tbsp coconut oil
  • 1 medium onion, chopped
  • 3 stalks spring onion, sliced
  • 1 capsicum, diced
  • 4 stalks bok choy, chopped
  • ½ cup coriander
  • Sea salt or Himalayan salt and pepper


  1. Preheat the oven to 220°C (425°F). Season the cubed tempeh with turmeric, salt and coconut oil. Place in the oven for about 10-15 minutes, or until golden brown.
  2. Lightly steam the ladies fingers, and set aside.
  3. For the cauliflower rice, place the florets in a food processor, and blend till the cauliflower looks like rice. Depending on your food processor, this should take about 15-20 seconds. You don’t want the cauliflower to become mushy. It needs to have a grain-like consistency. 
  4. Heat the oil in a pan, add the onion, spring onion and capsicum. If you want it spicy, add some chilli paste. Saute for a few minutes until fragrant.
  5. Add the bok choy. Once the bok choy has reduced in size, add the cauliflower rice. Allow this to cook for a while, stirring occasionally.
  6. Toss in the ladies fingers and tempeh. Season with salt and pepper.
  7. Lastly, toss in the coriander.

You’ll be pleasantly surprised how well cauliflower can substitute rice.  And there’s no guilt eating this as you’re eating the best possible carbs you could consume – a whole load of vegetables! Alternatively, you can use quinoa - it's fibre- and protein-rich and gluten-free!

Marrisa Cauliflower Rice 4

Do give this recipe a try and let us know how yours turns out. Happy cooking!