Stir-Fried Tofu and Mixed Vegetables with Cauliflower Rice

Experience a burst of flavors and textures with this vibrant stir-fry. Crispy cubes of tofu and a rainbow of fresh vegetables are tossed in a savory sauce, creating a delightful interplay of tastes.

Served over a bed of low-carb cauliflower rice, this dish offers a lighter take on traditional stir-fries without compromising on satisfaction.

It’s a perfect choice for those looking for a quick, nutritious meal that doesn’t skimp on flavor.

Whether you’re a vegetarian or simply looking to incorporate more plant-based meals into your diet, this stir-fry is sure to become a favorite.

Stir-Fried Tofu and Mixed Vegetables with Cauliflower Rice

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Prep Time 20 minutes mins

Cook Time 15 minutes mins

Course Main Course

Cuisine Chinese

Servings 4

Calories 280 kcal

Ingredients

  

• 1 block 14 oz extra-firm tofu
• 4 cups mixed vegetables bell peppers, snap peas, carrots, broccoli
• 1 head cauliflower
• 2 cloves garlic minced
• 1 tbsp ginger grated
• 3 tbsp soy sauce or tamari for gluten-free
• 1 tbsp sesame oil
• 1 tbsp cornstarch
• 2 tbsp vegetable oil
• Sesame seeds for garnish

Instructions

 

• Press tofu to remove excess water, then cut into 1-inch cubes.
• Mix soy sauce, sesame oil, and cornstarch in a small bowl.
• Pulse cauliflower in a food processor until it resembles rice.
• Heat 1 tbsp oil in a large wok or skillet. Stir-fry tofu until golden, then remove and set aside.
• In the same pan, stir-fry garlic and ginger for 30 seconds. Add vegetables and cook until crisp-tender.
• Return tofu to the pan, add sauce mixture, and cook until sauce thickens.
• In a separate pan, sauté cauliflower rice for 5-7 minutes until tender.
• Serve stir-fry over cauliflower rice, garnished with sesame seeds.

Notes

Nutritional Information (per serving):

• Calories: 280
• Protein: 15g
• Carbohydrates: 20g
• Fat: 18g
• Fiber: 8g
• Sodium: 500mg

Note: Nutritional values are estimates and may vary based on specific ingredients used.

Keyword Cauliflower Rice, Tofu, Vegetables

Cooking Tips:

• Press tofu for at least 30 minutes to remove excess moisture for better texture.
• Cook vegetables in order of density, starting with the firmest.

Equipment Needed:

• Wok or large skillet
• Food processor (for cauliflower rice)
• Tofu press or heavy books and paper towels

Substitutions:

• Replace tofu with tempeh, seitan, or chicken for different protein options.
• Use broccoli rice or quinoa instead of cauliflower rice.
• Tamari can be used instead of soy sauce for a gluten-free option.