Un-fried Rice

A mouth-watering and very nutritious dish using cauliflower which is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6.

Serves: 4


(use organic ingredients where possible)


  • 2 tbsp soy sauce or liquid aminos
  • 1 tbsp honey
  • Ginger, grated (optional)
  • Water


  • 1 large cauliflower, chopped roughly
  • 2 spring onions, sliced
  • ½ zucchini, cut into small pieces
  • 1 yellow capsicum, cut into small pieces
  • ¼ cup fresh coriander, chopped roughly
  • ½ long red chili, minced
  • ½ cup fresh or frozen peas
  • 2 large mushrooms, sliced thinly
  • ⅓ cup mung bean sprouts
  • Salt and pepper


  1. Add the cauliflower to a food processor, pulse for about 5 seconds. Do not over pulse; you don't want this to be mash, you are after texture.
  2. Prepare the un-fried rice ingredients and add all of the rest of them to a large bowl.
  3. Season well with salt and pepper.
  4. Mix with the cauliflower.
  5. Mix the dressing well with the mixture.
Featuring: Chef Cynthia Louise
Audio Languages: English
Subtitles: English