15-minute Vegan Cauliflower Rice Recipe

Vegan cauliflower rice recipe with asparagus is ready in just 15 minutes. Asian cauliflower rice is low in carbs, big on flavor and enormously satisfying as a healthy side dish.

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Have carbs been calling….again? Vegan cauli-rice with asparagus is the perfect answer. Your brain will think it’s a carb fest indulgence, while this dish is actually low on the glycemic index so your waistline and sugar levels will thank you.

15-minutes for a delicious, satisfying side dish that counts as a veggie too? Actually, it’s a twofer..cuz it’s all veggies, but you’d never know it! Oh yeah, count me in!!

This easy cauliflower rice recipe is so delicious you’ll be making it over and over again.

Vegan Cauli-Rice with Asparagus Ingredients and Substitutions:

• CAULIFLOWER: Cauliflower as rice is so popular that you can find it already riced fresh or frozen at your local grocery store. You can substitute riced broccoli or riced parsnips.
• ASPARAGUS: Substitute zucchini, broccoli florets, green beans or YOUR favorite vegetable.
• SCALLIONS: These offer so much flavor! Diced onions or thinly sliced leeks will also work well in this recipe.
• FRESH PARSLEY: Fresh cilantro or oregano would make good substitutions.
• OLIVE OIL: For an oil-free cauli-rice, substitute water when sauteeing the asparagus.
• TOASTED SESAME OIL: Toasted sesame oil increases the asian flavor profile, but if you don’t cook with oil, skip it and add dry toast the sesame seeds to bring out their natural oil and flavor.
• TAMARI: The gluten-free version of soy sauce. Buy low sodium and organic if you can.
• FRESH GINGER: I think fresh ginger really makes a difference in flavor. You can also find it already grated in the freezer section of most grocery stores in tiny little ice cube type containers.
• GARLIC: Fresh garlic provides better flavor than garlic powder, but use the powder in a pinch.
• CRUSHED RED PEPPER: Substitute with white pepper for a more smoky, but subtle heat.
• SESAME SEEDS: For added sesame flavor, dry toast the seeds in a skillet before sprinkling onto the cauli-rice.

Why this is the BEST Cauliflower Rice Recipe:

• 15-minutes start to finish.
• Tastes incredible! The ginger, garlic, scallions add so much flavor….which is important since cauli-rice is kinda bland on its own.
• One pan, easy clean up.
• Simple ingredients you probably already have.
• Vegan Cauliflower Rice is a loaded with plant-based, grain-free nutrition.
• EASY….super easy to make.
• It will work with any veggies you have on hand, or know your family will enjoy. I’ve used frozen peas when I didn’t have any fresh vegetables and it was DEE-lish!
• Low in calories, low in carbs and low on the glycemic index so it won’t spike your blood sugar.
• Excellent side dish that feels “starchy” and “carb-y” but really is another veggie. YAY!
• Everyone will LOVE it…you’ll be a super star 🙂

How to make rice from cauliflower

• It’s really easy to turn fresh cauliflower into rice.
• I use my food processor because it’s super quick. You can also use a box grater.
• Either way, you’ll want to halve the cauliflower and then cut into chunks. You can rice the core too…so use it all, nothing will go to waste!
• Pulse in the food processor until it turns into small pieces, the size of rice. Make sure to use the “pulse” function so it doesn’t totally disintegrate.
• If you’re looking to save time, you can find already riced cauliflower in the fresh and frozen section of most grocery stores.

How to make Vegan Cauliflower Rice with Asparagus

1. Heat a large, heavy skillet over medium heat. Cook the asparagus for 2 minutes.
2. Add in the ginger, scallions and crushed pepper. Cook and stir for another 1-2 minutes, bringing out the flavors. The smell will be divine!
3. Stir in garlic and cook for 1 minute, stirring so it doesn’t burn.
4. Add the riced cauliflower, toasted sesame oil and tamari and mix until heated through. If you’re using frozen cauli-rice, it may take a couple extra minutes for the water to evaporate.
5. Mix in the parsley and sesame seeds.
6. Turn off heat and let fresh herbs wilt.

Debra’s Pro Tips

• Sprinkle a bit of extra parsley, crushed pepper, sesame seeds or scallions for an even bigger pop of flavor.
• This dish comes together quickly. Prep all the veggies and have all your ingredients next to the stove before you begin to cook.
• Sub out the asparagus for whatever veggies YOU like, or you HAVE on hand. Frozen veggies work well too.
• SAVE TIME: Buy already “riced” cauliflower (fresh or frozen) from your local grocery or big box store.
• SAVE MONEY: Use a box grater or food processor to rice your own cauliflower.
• Leftovers can be heated flat on a baking tray until crisp.
• Use riced broccoli instead of cauliflower for a totally green dish.
• Cauliflower is a blank flavor canvas to work with…the ginger and crushed red pepper add a nice kick….turn up the heat and add a bit more to your taste preference.

What to serve with Cauliflower:

• Vegan Mushroom Stroganoff
• Quinoa Veggie Burger
• Vegan Meatloaf
• More great ideas to go with cauliflower

More Healthy Vegan Cauliflower Recipes

• Raw Cauliflower Salad with Lime
• Mexican Sheet Pan Cauli-rice
• Cauliflower Onion Rolls
• Cauliflower Leek Soup
• Roasted Cauliflower over Arugula
• Mediterranean Cauliflower Rice
• Cauliflower Kugel
• Cauliflower Soup with Red Lentils
• Roasted Cauliflower Hummus
• Basic Cauliflower Rice Recipe
• Vegan Cauliflower Steaks
• Vegan Whole Roasted Cauliflower

Cauliflower Rice with Asparagus

Author: Debra Klein

Vegan cauliflower rice recipe with asparagus is ready in just 15 minutes. Asian cauliflower rice is low in carbs, big on flavor and enormously satisfying as a healthy side dish.

4.67 from 3 votes

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Prep Time 7 mins

Cook Time 8 mins

Total Time 15 mins

Course Side Dish

Cuisine Asian

Servings 4 servings

Calories 133 kcal

Equipment

• ▢
  Cast iron skillet
• ▢
  Microplane

Ingredients

  

1x2x3x

• ▢ 1 Tablespoon olive oil water sub totally fine
• ▢ 1 ½ lbs. asparagus
• ▢ 1-2 teaspoons grated ginger *
• ▢ 4 scallions
• ▢ ¼ teaspoon red pepper flakes
• ▢ 4-6 cloves garlic zested*
• ▢ 1 Tablespoon toasted sesame oil *
• ▢ 1 Tablespoon Tamari *
• ▢ 1 12-oz. package frozen cauliflower rice*
• ▢ ½ cup chopped fresh parsley or cilantro
• ▢ 1 Tablespoon sesame seeds *

Instructions

 

• PREP ALL YOUR VEGGIES: Trim asparagus and cut into 1/2" sections. Use a microplane zester to prepare ginger and garlic. Thinly slice scallions and chop fresh parsley.
• Use a large heavy skillet. Heat olive oil oil over medium high heat. Add asparagus and cook tossing gently for about 2 minutes, until they begin to turn bright green.
• Add ginger, scallions, red pepper flakes and cook for 2 minutes, tossing occasionally. Add the garlic and toss constantly for 1 minute.
• Sprinkle on the toasted sesame oil and the tamari. Add the cauli-rice (totally fine if it's coming straight from the freezer) and toss as you cook for 2 minutes. Continue to toss and cook until cauliflower is heated through.
• Stir in the parsley and sesame seeds. Turn off heat and continue to toss until herbs have wilted. Taste for seasoning. Add additional tamari if needed. Garnish with additional scallions, crushed red pepper and sesame seeds. Serve warm or at room temperature.
• Asparagus cauli-rice will stay good in the fridge for 5 days. Reheat in heavy skillet over medium heat or flat on a rimmed baking sheet in a 350 degree oven for 15 minutes.

Notes

CAULIFLOWER RICE: You can also use 1/2 medium sized head of cauliflower pulsed in the food processor, or use a box grater to create rice sized pieces. It's easy and less expensive to make it yourself.

GINGER: I like the spicy kick ginger has to offer, so I use a microplane to get 2 juicy teaspoons. You may want to start with 1 teaspoon which will still add flavor, until you build up a taste for it.

GARLIC: You could use a garlic press, but you already have the microplane zester out for the ginger…so save yourself the extra dish to wash! Plus, there's less waste.

FRESH HERBS: Use flat leaf parsley, cilantro, or a combination of the two.

PASSOVER: To make this recipe Passover friendly, replace the tamari with 1 teaspoon salt. Omit the toasted sesame oil (if the pan is dry, add 1-2 Tablespoons water). Replace the sesame seeds with chopped nuts or just omit.

Nutrition

Serving: 1gCalories: 133kcalCarbohydrates: 12gProtein: 6gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 7gSodium: 291mgFiber: 5gSugar: 3g

Did you make this recipe? Please leave a review below, then snap a picture and tag me @dkhealthcoach or use hashtag #dkhealtcoach on Instagram so I can see it!!