Cauliflower is fantastic at absorbing flavour which makes it a perfect substitute for rice. This Cauliflower fried rice is simple, easy to make, packed full of nutrients and tastes so so good! This recipe is flexible, so use whatever in-season veggies you have available. I have added a list of alternatives at the bottom of the recipe.
Cauliflower Fried Rice
Yield: Serves 4
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients
1 whole cauliflower (I used half green and half yellow varieties)
1/2 tsp Ground Smoked Paprika
1/2 tsp Cumin Powder
1/2 Red Onion
2 Garlic Cloves
1 Carrot
1 Spring Onion
1 Red Chilli
1/2 cup chopped Purple Cabbage
1/2 cup chopped Sweet Potato (roughly 1/2 a sweet potato)
4-5 Rainbow Chard stems and leaves
1/2 cup chopped Parsley
2 TBS Tamari (soy sauce)
1 TBS Water
2 tsp sugar or sweeter (honey,agave)
2 tsp lemon juice
1/2 tsp sea salt flakes
Instructions
Grate or chop the Cauliflower into rice sized pieces. You can also use a food processor if you have one. You want it to still be a little chunky and no smaller than the size of a long grain rice granule.
Prepare all your vegetables: Finely dice the Onion, Carrot and Sweet Potato into 1/2 cm cubes or chop up in a food processor. Finely chop the Cabbage, Rainbow Chard Stalks, Leaves and any Cauliflower leaves into small 1/2cm pieces. Thinly slice the spring onion. Finely chop the garlic.
Prepare the sauce by mixing in a small bowl: Tamari, Water, Lemon Juice and Sugar. Stir until sugar is dissolved.
Heat a large frying pan or wok with a drizzle of oil on a medium-high heat and cook the Onion and Sweet Potato until they soften (5-10mins). Stir regularly for even cooking.
Add Cumin, Paprika and Garlic to the pan and mix to combine for 1 minute.
Then add the Carrot and mix to combine.
Then add in the Cauliflower and mix to combine. Sprinkle over Sea Salt Flakes. Cook for 2-3 minutes.
Add in the Cabbage, Rainbow Chard, and Leaves. Mix to combine.
Drizzle over the sauce and mix to combine. Cook for a further 5 minutes or until vegetables are soft but still have some texture or crunch to them.
Remove from the heat and add to a large serving dish or individual bowls. Garnish with fresh chopped parsley, baby nasturtium leaves and edible flowers ( I used Nasturtiums, Calendula and Blue Cornflowers).
Notes
This recipe is flexible and you can use the vegetables you have in season. A total of 2-3 cups of diced vegetables. Other vegetables to try: Capsicum, Pineapple, Bokchoy, Spinach, Sugar Snap Peas, Beans,
Cauliflower is such a hearty vegetable and can provide nutritious and filling meals. Cauliflower is a great vehicle for flavour! As it absorbs and holds flavour so well. Cauliflower is a great source of fibre, vitamin C, B,A,K and Folate. Roasting Cauliflower brings out more of its natural nutty flavours. These roasted cauliflower steaks are so easy to make and go great with this punchy green sauce. Inspired by chimichurri, this green sauce is packed full of herbs and has a zesty, vinaigrette flavour. Adapt this recipe to suit what herbs you have in the garden.
Cauliflower Steaks with Green Sauce
Roasted Cauliflower is so full of flavour and has subtle nutty flavours. Purple Cauliflower is striking to use but this can be made with any cauliflower variety. This vibrant green sauce is packed full of flavour and would be great used on many chicken or fish dishes too.
Ingredients
1 whole Cauliflower
2 TBSP Oil
1 cup Parsley
1 1/2 TBSP lemon juice
1 TBSP Red Wine Vinegar
1/4 cup olive oil
1/2 cup Fennel fronts
1/2 tsp Chilli
1 tsp sugar
3 Garlic Cloves
Sea salt flakes to season
Fresh Red Chilli
Instructions
Preheat oven to 190 degrees celcius. Rinse the Cauliflower and cut into x4 steaks. Cut from the top of the Cauliflower 2cm thick slices.
Drizzle with oil and cook for 30- 40mins or until the edges start to brown up.
While the Cauliflower cooks prepare the green sauce. Add Parsley, Lemon juice, Vinegar, Sugar, Fennel Fronts and Garlic to a mixer or mortar and pestle. Blitz or crush to combine and make a green sauce. Then gradually add oil to combine. Add Chilli flakes and a Pinch of Sea Salt flakes. Taste and balance with more salt if needed.
Place the Cauliflower on a serving dish and drizzle over the green sauce. Garnish with sliced red chilli, fennel fronts and edible flowers ( i used blue cornflowers).
There may be a little extra sauce than needed so you can keep in the refrigerator to use within a few days or freeze in ice cubes to use in cooking.
Notes
Swap or add seasonal herbs such as coriander or mint.
Cauliflower (Brassica oleraceabotrytis) is a hearty winter vegetable that provides large yields of nutritious food that can be used in so many ways! Cauliflower is great at holding flavours and can form the base of many meals. Growing your own Cauliflower at home means you will have nutrient-rich veggies but you will also get access to all the extra parts of the plant such as the leaves and the stem that are both edible and delicious. Cauliflower is easy to grow and can be grown in containers or garden beds. They are heavy feeders and can be susceptible to bugs such as caterpillars, slugs, and snails
‘First Early’ – Fast growing, small, compact heads. Harvest 90days.
‘ All-year round’ – Popular English heirloom. Dwarf size plant with medium/standard sized cauliflower heads. Harvest 110 days.
‘Purple Sicily’ – Large bright purple heads. Italian heirloom. Mild, sweet flavour. Harvest in 190 days.
‘Green Macerata’ – Bright lime green heads. Southern Italian heirloom. Good for cold climates. Large heads 1-1.5kg. Harvest in 190 days.
How to Grow Cauliflower
Cauliflower likes cool temperatures and a full sun location. Cauliflower is a heavy feeder so much sure your soil is topped up with compost and try to plant your Cauliflower in a different area of the garden each year to help the soil replenish the nutrients. Cauliflower can grow quite large with big leaves so plant your seedlings about 40- 50cm apart in compost-rich soil, water in your seedlings directly after planting. Add a layer of mulch to keep the soil protected from weeds and moisture in.
When to Plant Cauliflower
Cauliflower is a cool weather plant so you typically want to be harvesting your Cauliflower during winter and early spring. However, in some climates it can be grown all year round. There are many varieties available and some that can tolerate warm or cold weather. Sow your seeds in the last few months of Summer or during Autumn so that your Cauliflower plants are ready to harvest over winter.
Care/ Maintenance
Keep the plants well-watered on warm days. Water the plant at the base to avoid excess water pooling in the leaves and causing rot. For an extra boost you can feed your plants with a liquid seaweed solution every 2-3 weeks. Once the heads start forming it is best to protect the white Cauliflower from the sun. You can do this by folding the outer leaves over the head or tying them together above. The sun will “burn” or discolour your white cauliflower varieties.
Pests / Disease
Cauliflower is a prime target for white butterflies and caterpillars. Check your plants regularly by lifting the leaves and checking for caterpillars or larvae and remove. A barrier of crushed eggshells or a small container of beer can help keep the slugs and snails away especially while the plants are young and delicate. Plant a few extras throughout your garden and you will be sure to have more than enough Cauliflower to eat! Click here for more natural pest management to help keep the pests at bay.
How/ When to Harvest
Depending on the variety Cauliflower will be ready to harvest in 90-190 days. The Cauliflower head should be tightly packed and not have started going to flower. Once the little buds start separating and moving apart you will want to harvest ASAP as the flowers will be quite bitter in flavour. To harvest your Cauliflower cut the stem using a sharp knife. You can also harvest the younger leaves and use them in cooking as extra greens.
Reproducing / Saving Seeds
Cauliflower seeds can be saved after letting one of the Cauliflower florets go to flower and seed. Yellow flowers will appear and then after that, seed pods will form. Once the seed pods have dried off you can harvest all the seed pods. The Cauliflower seeds can be removed from the dried pods and stored to replant the following season. Save the seeds in a cool, dry, dark space.
Cooking and Using Cauliflower
Cauliflower is such a hearty vegetable and can provide nutritious and filling meals. Cauliflower can be used in so many ways such as raw in a salad, roasted, grilled, steamed, stirfried, and added to any curry or soup. Cauliflower is a great vehicle for flavour! As it absorbs and holds flavour so well. Cauliflower is a great source of fibre, vitamin C, B,A,K and Folate.
Cauliflower is super versatile and can be used to replace many grains and legumes. Try Cauliflower versions of mash, pizza base, rice, hummus, flat bread and more.
Preserving the Harvest
Cauliflower can be frozen to add to soups and stocks. To prepare the Cauliflower, rinse and remove the stalks. The stalks will take longer to cook so I like to freeze them separately. Blanch the Cauliflower in boiling water for 40seconds – 1minute then add to a bowl of iced water. Cut the stalks into slices or cubes and blanch for 2 minutes and then add to the ice water until completely cool. Shake off the excess water and add to freezer bags or ziplock bags. Try to remove as much of the air from the bags as possible to reduce freezer burn. Keep frozen and use within 6 months. The stems can also be pickled and stored in the refrigerator.
On a journey to grow your own food and live more sustainably, it is important to grow a selection of staple base crops to set yourself up for success. Base crops are ones that produce a large amount of food and will provide a great platform to build complete dishes. Just like we have staples in the pantry to create meals, it is important to have staples in the garden to carry us through each season. Base crops are easy to grow, harvest and store and will provide a good level of calorie-dense nutrition and carbohydrates. They also include things that can be grown in bulk and used throughout the year. Below are some of my favourite annual base crops.
Autumn / WinterCrops
Cabbage
Cabbage is a hearty winter vegetable to grow that provides a lot of food for one plant. A single cabbage can go a long way when creating meals for your family. Cabbage can be preserved to use throughout the year by fermenting it and making sauerkraut. This is a great way to use up lots of your cabbage and is also great for your gut health. Cabbage is a great way to bulk up salads, stirfries, or sauteed as a side dish of its own. Cabbage can also be used for bunless burgers and steaks. I can’t wait to showcase as many cabbage recipes as I can.
Cauliflower
Cauliflower is another hearty winter crop that can be the base of many different meals. You can also use the leaves of the cauliflower as another form of leafy greens for vitamins and nutrients. Cauliflower can be pickled or frozen to use throughout the year. Cauliflower has so many uses and can be used to replace rice and flour in many dishes. Cauliflower can be blitzed to make pizza bases, bread, rice, pasta, or a substitute for mashed potato. Cauliflower can be roasted whole or the florets used in stirfries, curry, and soups. You can also slice it into steaks and oven-roast it. There are just so many ways to create wholesome dishes with the humble cauliflower. Cauliflower sushi is one of my favourites! Cauliflower also comes in many varieties and colours including purples and green!
Onions
Onions are the base of many dishes and are a staple flavour-enhancing vegetable. The great thing about onions is that they store well and can be dried and kept for many months after harvesting. Onions can also be dehydrated, pickled or frozen to use throughout the year. They are also easy vegetables to grow and grow well in many different conditions. Onions prefer the cooler weather of Autumn here in Western Australia and in colder climates, they can be sown in Spring. The onion family come in many shapes and sizes from spring onions, red onions, bunching onion, pickling onions, white onions and many more. They are a great staple vegetable to add flavour to many dishes.
Garlic
Just like the onions, Garlic is another staple flavour enhancer. You can grow a large crop of garlic and use it throughout the year. Garlic is not only great for enhancing the flavour of your food but is also medicinal with antibacterial and anti-fungal properties. It is a great allrounder for your health, home and kitchen needs.
Rainbow Chard
Rainbow chard or Swiss Chard are powerhouse greens for your edible garden. They are easy to grow and produce an abundance of nutrient-dense food. You can pickle or freeze your extra produce to eat throughout the year. I choose to grow the rainbow chard because I love the pop of colour in my winter garden and in the meals I produce with it. You can use chard in so many dishes from stirfries, curry, soup, omelette, pesto, salads and as a stand-alone side dish. Chard can also be used as an alternative to wraps.
Spring / SummerCrops
Pumpkins
Pumpkins are a fantastic vegetable to grow as they produce a lot of food and can be easily stored to use throughout the year. Pumpkins are easy to grow and prefer warm dry weather. It is important to water pumpkins in the morning or under the leaves as they can be prone to mildew if their leaves remain moist for too long. Pumpkins can be used in both sweet and savoury dishes and a single pumpkin can go a long way to help provide garden-to-plate meals. Watch how to preserve pumpkins for storage in this linked video.
Sweet Potato
Growing Sweet Potatoes (Ipomoea batatas) in your home garden is a great step towards self-sufficiency. Sweet Potatoes are my favourite permaculture plant and are an easy crop to grow for beginner gardeners. It is important to grow plants that support and encourage other plants and beneficial insects in your garden. Creating a cohesive ecosystem that promotes the growth and success of your garden’s health and supports abundant harvests. The leaves of the sweet potato are also edible which provides a great source of greens whilst your crop is growing. Sweet potato are very versatile in the kitchen and can be used for both sweet and savoury dishes.
Tomatoes
Tomatoes are a plant that grows in abundance during summer and can easily be preserved to use throughout the year. You can grow a huge amount of tomatoes on just a few plants which makes them a great staple for self-sufficiency. You can preserve your tomatoes by canning, bottling, making sauce, chutney, relish, soup, dehydrating or simply freezing them whole. Whole frozen tomatoes can be used to make sauces or relish at a later date or added to soups and dishes throughout the year.
Beans
Beans are another vegetable that produces a huge abundance in a small time frame. You can grow a lot of beans in a small space by creating a vertical trellis to grow them up. Beans can be frozen, fermented, or bottled/canned to preserve for use throughout the year. Beans are an easy vegetable to throw into many meals such as stir-fries, curries, soups, salads, and as a side dish on their own.
Fruit Trees
Apple
Apple trees are a great staple fruit tree for a home garden because they can be used in so many ways. Apples are an extremely versatile fruit. You can preserve apples by freezing slices or puree, dehydrating or canning in juice or syrup. Apples can be used to form the base of many homemade sauce recipes, relish, chutney and jams. Apple sauce can even be added to baking in replace of eggs to retain moisture as well as to bulk up a fruit pie.
Lemon
Lemon is another great staple tree to start with on your journey to self-sufficiency. Lemons can be used in both sweet and savoury dishes and are a great flavour enhancer. Lemons can also be used to aid health and wellness or in-home cleaning products. They are a staple all-round fruit. You can preserve lemons by dehydrating, juicing, freezing, preserving in salt, or making into lemon butter.
Choosing what vegetables to grow at home can be so hard! But this selection of staples will help you form a good base to work from. Having vegetables preserved will help you during the slower months or when your garden is transitioning between seasons.
