Cauliflower Rice Stir-Fry with Tofu and Vegetables
This Cauliflower Rice Stir-Fry with Tofu and Vegetables is a vibrant, nutritious dish that's bursting with the flavors of the Mediterranean. It's a perfect blend of tender tofu, crisp vegetables, and cauliflower rice, making it a low-carb, high-protein meal that's both satisfying and delicious.
Equipment
- Food processor
- Large skillet or wok
- Knife
- Cutting board
- Measuring spoons and cups
- Spatula
Ingredients
- 1 medium head cauliflower about 2 pounds or 900 grams, riced
- 14 oz firm tofu pressed and cut into cubes
- 2 tbsp olive oil divided
- 1 red bell pepper thinly sliced
- 1 yellow bell pepper thinly sliced
- 1 medium zucchini diced
- 1 medium carrot julienned
- 3 cloves garlic minced
- 1 tsp fresh ginger grated
- 2 tbsp low-sodium soy sauce or tamari
- 1 tbsp sesame oil
- 1/2 tsp red pepper flakes optional
- Salt and pepper to taste
- Fresh parsley or cilantro chopped for garnish
Instructions
- Begin by pressing the tofu to remove any excess moisture. Once pressed, cut the tofu into bite-sized cubes. Set aside.
- Remove the core and leaves from the cauliflower and cut into florets. Pulse the florets in a food processor until they resemble rice grains. Be careful not to over-process. Set the cauliflower rice aside.
- Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook until all sides are golden brown, about 5 minutes. Remove the tofu from the skillet and set aside.
- In the same skillet, add the remaining tablespoon of olive oil. Sauté the red and yellow bell peppers, zucchini, and carrot until they begin to soften, about 3 minutes.
- Stir in the minced garlic and grated ginger, and cook for an additional minute until fragrant.
- Return the tofu to the skillet with the vegetables and stir to combine.
- Add the cauliflower rice to the skillet and mix well with the tofu and vegetables.
- Pour in the soy sauce or tamari and sesame oil. Add red pepper flakes if desired. Season with salt and pepper to taste. Stir-fry for another 2-3 minutes until everything is heated through and well combined.
- Remove from heat and garnish with freshly chopped parsley or cilantro. Serve immediately.
Notes
Pressing the tofu is crucial for achieving the best texture as it removes excess water. You can do this by wrapping the tofu in a clean kitchen towel and placing a heavy object on top for about 15-20 minutes.
For a gluten-free option, ensure that the soy sauce or tamari used is certified gluten-free.
Feel free to customize the stir-fry with your favorite vegetables or add a splash of lemon juice for an extra zing.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.