Cauliflower Fried Rice with Tofu
This cauliflower fried rice with tofu is a perfect light dinner recipe that’s packed with flavor and vegetables. It’s quick to prepare and a delicious way to enjoy a healthy meal without spending hours in the kitchen.
Key Ingredients & Substitutions
- Cauliflower Rice: Use fresh or frozen. If frozen, thaw and squeeze out excess water.
- Firm Tofu: Extra-firm works best. Pressing it is crucial for texture.
- Soy Sauce: Low-sodium is recommended. Tamari works for a gluten-free option.
- Vegetables: Use any stir-fry friendly vegetables you have on hand.
Ingredients
Main Ingredients:
- 1 block (14-16 oz) extra-firm or firm tofu
- 1 tablespoon neutral oil (like canola or grapeseed)
- 1 medium head cauliflower, riced (about 4 cups)
- 1 cup chopped carrots
- 1 cup frozen peas
- 1/2 cup chopped green onions (white and green parts separated)
Sauce:
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1/2 teaspoon grated fresh ginger
- 1 clove garlic, minced
Optional Garnish:
- Sesame seeds
- Additional sliced green onions
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 250-300
- Tools Needed: Large non-stick skillet or wok, cutting board, chef’s knife.
Step-by-Step Instructions
1. Press and Prepare Your Tofu
First, press your tofu to remove excess water. Wrap the block in paper towels or a clean kitchen towel and place something heavy on top for at least 15 minutes. Then, cut the pressed tofu into small, bite-sized cubes.
2. Make the Sauce
While the tofu presses, whisk together the soy sauce, rice vinegar, sesame oil, grated ginger, and minced garlic in a small bowl. Set this flavorful sauce aside for later.
3. Cook the Tofu
Heat the neutral oil in a large non-stick skillet or wok over medium-high heat. Add the tofu cubes and cook for 8-10 minutes, stirring occasionally, until golden brown and slightly crispy. Remove the cooked tofu from the skillet and set it aside.
4. Sauté the Vegetables
Add the white parts of the green onions and chopped carrots to the same skillet. Cook for 3-4 minutes until they begin to soften slightly. This helps build a delicious base for your light dinner recipe.
5. Add the Cauliflower Rice and Peas
Stir in the riced cauliflower and frozen peas. Cook for another 5-7 minutes, stirring frequently, until the cauliflower is tender-crisp. Don’t overcook it, or it will become mushy.
6. Combine and Finish
Return the cooked tofu to the skillet with the vegetables. Pour the prepared sauce over everything and toss to combine, ensuring all ingredients are coated. Cook for an additional 1-2 minutes to heat through.
7. Garnish and Serve
Stir in the green parts of the green onions. Serve immediately. You can garnish your cauliflower fried rice with tofu with sesame seeds and extra green onions if you like. Enjoy this satisfying light dinner recipe!
Variation Ideas
- Add Spice: Include a pinch of red pepper flakes or a dash of sriracha in the sauce for a kick.
- Extra Veggies: Incorporate diced bell peppers, broccoli florets, or mushrooms.
- Nutty Crunch: Top with chopped peanuts or cashews for added texture.
- Different Protein: While this is a tofu recipe, you could also use cooked shrimp or chicken.
Storage Instructions
Store any leftover cauliflower fried rice with tofu in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a microwave or on the stovetop over medium heat until warmed through. Avoid over-reheating to maintain texture.
Frequently Asked Questions (FAQ)
Can I use pre-riced cauliflower?
Yes, absolutely. Pre-riced fresh or frozen cauliflower works perfectly for this light dinner recipe.
Do I have to press the tofu?
Yes, pressing the tofu is highly recommended. It removes excess water, allowing the tofu to absorb more flavor and become firmer and crispier when cooked.
Is this recipe gluten-free?
It can be! Simply substitute tamari for soy sauce to make this cauliflower fried rice with tofu a gluten-free option.
Can I prepare components in advance?
You can press and cube the tofu, chop the vegetables, and mix the sauce a day ahead. Store them separately in the refrigerator.
How do I make cauliflower rice from a whole head?
Cut the cauliflower into florets, then pulse them in a food processor until they resemble rice grains. Don’t over-process, or it will become mushy.
What kind of oil should I use?
A neutral-flavored oil with a high smoke point, like canola, grapeseed, or avocado oil, is best for stir-frying.
