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Cauliflower Fried Rice with Tofu and Green Onions Recipe

A quick, healthy vegan stir-fry featuring cauliflower rice, crispy tofu, and green onions tossed in a flavorful soy-ginger sauce.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 2 servings
Calories: 290

Ingredients
  

For the Stir-Fry:
  • Cauliflower – 1 small head grated into rice-like pieces
  • Firm tofu – 200 g cubed
  • Green onions – ½ cup chopped
  • Garlic – 2 cloves minced
  • Carrots – ½ cup finely diced
  • Peas – ¼ cup optional
  • Soy sauce – 2 tbsp
  • Sesame oil – 1 tbsp
  • Rice vinegar – 1 tsp
  • Black pepper – ¼ tsp
  • Salt – ¼ tsp
For Garnish:
  • Sesame seeds – 1 tsp
  • Fresh coriander – 1 tbsp chopped

Method
 

  1. Press tofu to remove excess moisture and cut into small cubes.
  2. Heat sesame oil in a non-stick pan over medium heat.
  3. Add tofu and cook until golden and slightly crisp, around 5–6 minutes.
  4. Remove tofu and set aside.
  5. In the same pan, add garlic, carrots, and peas; sauté for 2 minutes.
  6. Add cauliflower rice and cook for 5 minutes, stirring occasionally.
  7. Pour in soy sauce, rice vinegar, salt, and pepper. Mix well.
  8. Add tofu back to the pan along with chopped green onions.
  9. Stir-fry for another 2–3 minutes until everything is evenly coated and heated.
  10. Garnish with sesame seeds and coriander before serving.

Notes

Nutritional Values (Per Serving)

  • Calories: 290
  • Total Fat: 12 g
  • Saturated Fat: 2 g
  • Carbohydrates: 25 g
  • Fiber: 8 g
  • Protein: 18 g

Vitamins and Minerals (Per Serving)

  • Vitamin C: 40%
  • Iron: 15%
  • Calcium: 10%
  • Vitamin K: 20%
  • Magnesium: 12%

Additional Notes / Tips

  • For extra crunch, air-fry or oven-bake tofu before stir-frying.
  • Add bell peppers or mushrooms for more color and flavor.
  • Use tamari or coconut aminos for a gluten-free version.
  • Don’t overcook the cauliflower—it should stay a bit firm.
  • Finish with a drizzle of chili oil if you like a spicy kick.