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Cauliflower Rice Stir Fry with Tofu

9 reviews

Cauliflower is the perfect hidden veggie in many dishes! Try mixing with quinoa for a simple rice swap!

Very easy

4 minutes

Prep time

20 minutes

Cook time

393 cal.

Per serving



Stovetop, Frying pan, Knife


Tofu (firm)

Step 1

Drain the tofu & press dry with paper towels or kitchen towels. Cut the tofu into 1/2-inch cubes.

Green onion (scallions)

Step 2

Rinse & thinly slice the green onion on an angle. Separate the white & green parts.

Canola oil

Step 3

Add a drizzle of neutral oil to a non-stick pan. Add the tofu in an even layer & then turn the heat on medium-high. Brown, undisturbed, until golden, about 4-5 min per side. Transfer to a paper towel-lined dish once cooked, leaving the remaining oil in the pan.

Stir-fry veggie medley (frozen)
Riced cauliflower (frozen)
Quinoa (cooked)

Step 4

In the same pan, over medium-high heat, add the whites of the green onion, frozen veggies & cauliflower rice. Stir-fry the mix for 4-5 min until everything is heated through. Then stir in the pre-cooked quinoa.

Teriyaki sauce

Step 5

Drizzle in the teriyaki sauce & stir it all together for 1-2 min until the mixture begins to brown.

Step 6

Add back the pan-fried tofu & mix again. Stir in sesame seeds if you have & remove from the heat. Serve garnished with the remaining green onion & enjoy!

Personal notes

Add your own flavor!

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Nutrition facts

Average estimated amount for one serving

Energy393 cal.
Fat18 g
Carbohydrates40 g
Protein17 g
Fiber7 g

Values are based on an average estimate for one serving. All nutrition information presented on Jow is intended for informational purposes only. If you have any concerns or questions about your health, please consult with a health-care professional.

On average, one serving of the recipe "Cauliflower Rice Stir Fry with Tofu" contains 393 Energy, 18 g of Fat, 40 g of Carbohydrates, 17 g of Protein, 7 g of Fiber.

9 reviews
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Cauliflower Rice Stir Fry with Tofu