Summer Veggie Cauliflower Fried "Rice"
Summer Veggie Cauliflower Fried "Rice" swaps grated cauliflower for grains, giving a light, toasty bite with nutty sesame notes. Loaded with tender asparagus, snow peas, sprouts, and scallions, it tastes fresh and savory with a bright splash of rice vinegar. Serve it as a vibrant side or a veggie-forward main on warm-weather days.
- Prep15 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Summer Veggie Cauliflower Fried "Rice", not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 61 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 31 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 44
- Heart Health
- 90
- Metabolic
- 56
- Digestive
- 35
- Inflammatory
- 47
- Performance
- 61
- General Wellness
- 1
Warm the sesame oil in a skillet over medium heat. Add the onion, snow peas, asparagus, and carrot, and stir. Cook, stirring from time to time, until tender, about 5 minutes.
- 2
Raise the heat to medium-high. Add the grated cauliflower, bean sprouts, scallions, and chicken bouillon. Cook until heated through, about 6 minutes. Stir in the parsley and rice wine vinegar.
- Calories 200.34 kcal Moderate 10%
- Protein 9.23 g Moderate 18%
- Carbohydrate 27.04 g 10%
- Total Fat 8.37 g Moderate 11%
- Saturated Fat 1.2 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 898.66 mg High 39%
- Dietary Fiber 8.8 g Good Source 31%
- Total Sugars 6.87 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 140.37 mg Moderate 11%
- Iron 6.14 mg Good Source 34%
- Potassium 1391.53 mg Good Source 30%
- Vitamin A 126.72 mcg Moderate 14%
- Vitamin C 112.64 mg Good Source 125%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
- Sesame
About This Recipe
Summer Veggie Cauliflower Fried "Rice" is made with 11 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include Asparagus, Bean Sprouts, Carrot, and Cauliflower. Each serving provides about 200.34 kcal, and is a good source of fiber.
Recipe Questions
- What is Summer Veggie Cauliflower Fried "Rice" made of?
- The main ingredients are Asparagus, Bean Sprouts, Carrot, Cauliflower, Chicken Bouillon. The full list of 11 is above.
- How long does it take to make Summer Veggie Cauliflower Fried "Rice"?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 200.34 kcal. The full nutrition breakdown is above.
- Is Summer Veggie Cauliflower Fried "Rice" easy to make?
- This recipe is rated easy, with 11 ingredients and 2 steps.
- Is Summer Veggie Cauliflower Fried "Rice" healthy?
- Summer Veggie Cauliflower Fried "Rice" has an easyChef Pro health score of 59/100. Per serving, it provides 200.34 calories and 9.23 g of protein, or 18% of the Daily Value. It is a good source of dietary fiber, iron, potassium and vitamin C. Worth noting per serving: sodium at 898.66 mg (39% of the Daily Value) and saturated fat at 1.2 g (6% of the Daily Value). It contains Soy and Sesame, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required