No-egg fried rice – serves 4

I didn’t really mean to imitate anything when I first made this dish, but my husband immediately pointed out that it looked and tasted exactly like egg fried rice. In terms of nutritional value the two dishes couldn’t be more different though- while the real egg fried rice is high in cholesterol and saturated fats, but low in fibre and Vitamins, this dish is the exact opposite. It might take a little longer to prepare than the original, but it’s still a pretty quick and straight forward dish the whole family will enjoy.



What you need:

300g brown rice – rinsed

400g cauliflower (after removing any leaves and tough parts of the stalk) – grated using the vegetable grating disc of your food processor to save time (use the one with the biggest holes)

300g firm tofu

200g frozen peas

3 tbsp sunflower oil (plus 1 tbsp for the tofu crumble mix)

2 garlic cloves – finely chopped or pressed using a garlic press

½ tsp garlic granules

1 tsp turmeric

Salt to taste



How you do it:

Cover the rinsed rice with plenty of cold water and bring to the boil.

Once it’s boiling turn down the heat, cover with a lid and simmer for 25-30mins or until soft.

Using your fingers crumble the tofu into a bowl and add the turmeric, a little salt and 1 tbsp of sunflower oil.

Heat up the sunflower oil in a frying pan and fry the cauliflower for 6-8mins or until it starts to soften.

Add the crumbled tofu to the cauliflower pan and give it a stir before pressing in the garlic.

On medium heat fry everything for another 5 minutes, stirring regularly.

Once the rice is cooked drain it well and add it to the scrambled tofu/cauliflower mix.

Pour in the peas and heat everything up until piping hot, stirring frequently (the rice tends to stick to the bottom of the pan, you can add a little more oil if necessary).

Season to taste and serve up.


YOU ARE WHAT YOU EAT