Name: Cauliflower Rice Stir-Fry with Veggies and Tofu
Prep time: 15 min
Cook time: 20 min
Total time: 40 min
Yield: 4
Cuisine: Asian-American
Ingredients: ¼ tsp salt; 1 cup broccoli florets; 1 head cauliflower; 1 medium bell pepper; 1 tsp grated ginger; 1 tsp sesame seeds; 14 oz extra-firm tofu; 2 cloves garlic, minced; 2 tbsp low-sodium soy sauce; 2 tbsp olive oil

This Cauliflower Rice Stir-Fry with Veggies and Tofu features fluffy cauliflower rice, crisp vegetables, and protein-packed tofu in a savory sauce. Perfect for a light dinner, it’s an easy recipe that blends fresh flavors into a nutritious, low-carb meal.

Why You’ll Love This Recipe

This cauliflower rice stir-fry with veggies and tofu is a nutritious, healthy dinner that combines fluffy cauliflower rice with crisp vegetables and protein-packed tofu in a savory sauce, offering a light yet satisfying low-carb meal. Quick to whip up and perfect for busy nights, it’s packed with vitamins and flavor. Versatile and vibrant, it provides a guilt-free indulgence that’s both delicious and wholesome.

Recipe Tips and Tricks

Rinse Cauliflower Well: Removes excess moisture for better texture.
Press Tofu: Ensures a firm, crispy result when stir-frying.
Cook in Batches: Prevents veggies from steaming instead of frying.
Use High Heat: Enhances the stir-fry flavor.
Don’t Overcrowd: Allows veggies to caramelize properly.
Check Seasoning: Taste and adjust soy sauce as needed.
Serve Fresh: Maximizes the veggie-tofu contrast.
Store Components Separately: Keeps rice and tofu crisp if needed.
Reheat Gently: Restores texture without overcooking.
Add Nuts for Crunch: Boosts texture if desired.

Yield: 4 servings

Cauliflower Rice Stir-Fry with Veggies and Tofu

Fluffy cauliflower rice stir-fry with veggies and tofu, healthy dinner.

Prep Time 15 minutes

Cook Time 20 minutes

Additional Time 5 minutes

Total Time 40 minutes

Ingredients

¼ tsp salt
1 cup broccoli florets
1 head cauliflower
1 medium bell pepper
1 tsp grated ginger
1 tsp sesame seeds
14 oz extra-firm tofu
2 cloves garlic, minced
2 tbsp low-sodium soy sauce
2 tbsp olive oil

Instructions

Prep the Cauliflower: Remove leaves and stem from cauliflower, then rice it using a food processor or grater. Set aside.
Prep the Tofu: Drain and press tofu for 10 minutes to remove moisture, then cut into 1-inch cubes.
Cook the Tofu: Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook for 5-7 minutes, turning until golden and crisp. Remove and set aside.
Sauté Aromatics: In the same skillet, add remaining 1 tbsp olive oil. Add minced garlic and grated ginger, cooking for 1 minute until fragrant.
Add Veggies: Stir in sliced bell pepper and broccoli florets, cooking for 4-5 minutes until crisp-tender.
Cook Cauliflower Rice: Add riced cauliflower to the skillet, stirring for 3-4 minutes until softened.
Season the Stir-Fry: Pour in soy sauce and sprinkle with salt, tossing to coat evenly.
Combine with Tofu: Return the cooked tofu to the skillet, stirring gently to mix with the veggies and cauliflower rice.
Rest the Dish: Remove from heat and let rest for 5 minutes to allow flavors to meld.
Serve and Enjoy: Sprinkle with sesame seeds, serve warm, and savor this fresh, hearty stir-fry!

Notes

Rinse cauliflower well for texture; press tofu for crispness.
Cook in batches for even frying; use high heat for flavor.
Store components separately to maintain freshness; reheat gently to preserve texture.
This recipe can be adapted for vegan or gluten-free diets with appropriate swaps.

Nutrition Information

Yield

Serving Size

1
Amount Per Serving Calories 206Total Fat 13gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 10gCholesterol 0mgSodium 443mgCarbohydrates 13gFiber 6gSugar 5gProtein 15g

The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

Ingredients Notes

Cauliflower (1 head): Riced for a low-carb base.
Tofu (14 oz): Extra-firm, pressed for stir-frying.
Bell Pepper (1 medium): Sliced for sweetness.
Broccoli (1 cup): Florets for freshness.
Soy Sauce (2 tbsp): Low-sodium for umami.
Olive Oil (2 tbsp): Extra virgin for cooking.
Garlic (2 cloves): Minced for aromatic depth.
Ginger (1 tsp, grated): Fresh for zesty flavor.
Salt (¼ tsp): Enhances flavor; adjust to taste.
Sesame Seeds (1 tsp): For garnish and crunch.

Variations and Substitutions

Veggie Swap: Use snap peas or carrots.
Tofu Swap: Replace with tempeh or chicken.
Soy Sauce Swap: Use tamari for gluten-free.
Oil Swap: Use sesame oil or omit for oil-free.
Spice Swap: Add chili flakes or hoisin for heat.
Grain Add-In: Mix in brown rice for variety.
Nut Swap: Use peanuts or almonds instead of sesame seeds.
Low-Sodium: Reduce or skip salt based on soy sauce.

Storage Options

Refrigerator: Store rice, veggies, and tofu separately in airtight containers for up to 3 days; reheat on stovetop.
Freezer: Freeze tofu and veggies for up to 1 month; thaw in fridge (avoid freezing rice).
Reheating: Warm on medium heat with a splash of water.