Delicious and Healthy Cauliflower Rice with Tofu and Vegetables Recipe

Oct 20, 2023 | Healthy & Dietary, Side Dishes

Cauliflower Rice with Tofu and Vegetables


When it comes to healthy and delicious meals, this Cauliflower Rice with Tofu and Vegetables recipe is an absolute winner. The first time I tried this dish was during a trip to Thailand, where I was captivated by the vibrant flavors and textures. It was a beautiful fusion of Asian cuisines, with influences from Thai, Chinese, and Indian cooking. Combining the lightness of cauliflower rice, the savoriness of tofu, and the freshness of vegetables, this recipe became an instant favorite for me.

Fresh Ingredients

– 1 medium head of cauliflower
– 200g firm tofu, cubed
– 1 medium carrot, julienned
– 1 red bell pepper, thinly sliced
– 1 cup broccoli florets
– 2 cloves of garlic, minced
– 2 tablespoons soy sauce
– 1 tablespoon sesame oil
– 1 tablespoon rice vinegar
– 1 teaspoon grated ginger
– 2 scallions, chopped
– 2 tablespoons vegetable oil
– Salt and pepper to taste

Step 1: Prepare the Cauliflower Rice

Start by breaking down the cauliflower head into florets. Using a food processor, pulse the florets until they resemble rice-like grains. Be careful not to overprocess, as it may turn into mush. If you don’t have a food processor, you can grate the cauliflower using a box grater. Set the cauliflower rice aside.

Step 2: Sauté the Tofu and Vegetables

Heat 1 tablespoon of vegetable oil in a large skillet over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 5 minutes. Remove the tofu from the skillet and set aside.

In the same skillet, add another tablespoon of vegetable oil and toss in the minced garlic and grated ginger. Sauté for a minute until fragrant.

Sautéed Tofu and Vegetables

Add the julienned carrot, sliced bell pepper, and broccoli florets to the skillet. Stir-fry the vegetables for about 4-5 minutes until they are crisp-tender. You want to maintain their crunchiness.

Step 3: Combine and Season

Now it’s time to bring all the flavors together. Add the cauliflower rice to the skillet, followed by the cooked tofu. Drizzle soy sauce, sesame oil, and rice vinegar over the mixture. Season with salt and pepper to taste. Give everything a good stir, ensuring the ingredients are well combined.

Step 4: Finish and Serve

Continue cooking for another 3-4 minutes, allowing the cauliflower rice to soften slightly but still retain its texture. Garnish with chopped scallions for an extra burst of freshness and color.

Serve your Cauliflower Rice with Tofu and Vegetables as a light and wholesome main dish or as a side to accompany your favorite protein. It’s incredibly versatile and pairs well with grilled chicken, shrimp, or even as a filling for lettuce wraps.

Tips and Variations:
– For added protein, you can substitute the tofu with edamame beans or cooked chicken breast.
– Feel free to experiment with different vegetables according to your preference or what’s in season.
– To give it a spicy kick, add a dash of Sriracha or red pepper flakes.
– If you’re not a fan of cauliflower, you can use broccoli rice or a combination of both for a flavorful twist.
– The leftovers can be refrigerated in an airtight container for up to 3 days. Reheat it in a skillet or microwave before enjoying.

This Cauliflower Rice with Tofu and Vegetables recipe is a testament to how healthy eating can be both delicious and exciting. It’s a dish that not only nourishes the body but also satisfies the taste buds. I hope this recipe brings you as much joy as it does to me. Happy cooking!

Nutrition Facts
Serving Size 1 plate (about 1 cup)

Servings Per Recipe 4

Amount Per Serving
Calories 200
% Daily Value*
Total Fat 10g 15%
  Saturated Fat 1.5g 8%
  Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 500mg 21%
Total Carbohydrate 12g 4%
  Dietary Fiber 4g 14%
  Sugars 4g  
Protein 10g  
Vitamin A 60% Vitamin C 70%
Calcium 15% Iron 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories: 2,000 2,500
Total Fat Less than 65g 80g
  Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
  Dietary Fiber 25g 30g
Healthy & Dietary > Delicious and Healthy Cauliflower Rice with Tofu and Vegetables Recipe

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