Cauliflower / Broccoli Fried Rice with Veggies


(Serves 4 as a side dish or 2 as a main meal, if you’ve had bariatric surgery then it makes about double these serves)


  • 2 cups grated cauliflower / broccoli (grated like rice shapes, can do this yourself using a grater or food processor/thermomix or purchase the already grated at Coles or Woolworths)
  • 1 medium onion, halved and thinly sliced
  • ½ medium carrot, thinly sliced in quarter circles
  • ½ medium zucchini, thinly sliced in quarter circles
  • ¼ large capsicum (red or green), chopped into little cubes
  • ¼ cup green peas
  • 2 cloves garlic, finely chopped
  • ½ teaspoon oil
  • ¾ teaspoon salt
  • ¼ teaspoon ground black or white pepper
  • 2 tablespoons soy sauce
  • 1 egg, beaten or 100g tofu cut into half cm cubes + additional ¼ teaspoon salt + additional ¼ teaspoon oil (the addition of egg is optional, vegans can substitute this for finely chopped cooked tofu instead or omit this set and add more peas or another legume)


  1. Heat ¼ teaspoon oil in a large non-stick fry pan on medium heat. Pour in the beaten egg and cook until just set, then flip over to the next side and cook until set. Remove from the pan and allow to cool on a plate, then cut into 1cm cubes.
  2. In the same pan, heat the remaining oil on medium high heat, then add the onion, garlic and salt and sauté for 2 minutes. Add all remaining vegetables except the cauliflower/broccoli plus peas and cook for 3-4 minutes until just colouring (stir occasionally).
  3. Add the cauliflower/broccoli and stir well to combine. Cook for another 2-3 minutes stirring occasionally then add the peas, cut up egg, pepper and soy sauce. Stir well and then cook for a further 2-3 minutes until the cauliflower/broccoli softens but still has a little crunch. Remove from heat and serve as a side or a main meal.


  • As a side this is a great recipe to replace rice with casseroles, stews, curries, slow-cooked saucy meals. Also goes well with grilled / BBQ meat/chicken/fish/tofu and salad.
  • You can substitute included vegetables for any others you have or prefer and can add fresh or dried herbs of chilli.

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