This Vegan Cauliflower Rice Stir-Fry with Tofu and Veggies is a quick and nutritious meal packed with vibrant vegetables, crispy tofu, and flavorful seasonings. Using cauliflower rice instead of traditional rice makes this dish lighter while keeping it satisfying and nutrient-rich. It’s perfect for busy weeknights or when you’re craving a healthy, flavorful dinner.
Why You’ll Love This Recipe
- Low-Carb and Nutritious: Cauliflower rice provides a lighter alternative to traditional rice while delivering fiber and vitamins.
- Protein-Packed: Tofu adds plant-based protein, making this a complete meal.
- Customizable: Use your favorite veggies and spices to make it your own.
- Quick to Make: Ready in under 30 minutes, perfect for busy days.
Ingredients
For the Stir-Fry:
- 1 block (14 oz) firm tofu, pressed and cubed
- 2 cups cauliflower rice (store-bought or homemade)
- 1 cup broccoli florets
- 1/2 cup bell peppers, sliced (any color)
- 1/2 cup carrots, julienned
- 2 green onions, chopped
- 1 tablespoon sesame oil (or neutral cooking oil)
For the Sauce:
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon maple syrup
- 1 teaspoon fresh ginger, grated
- 1 clove garlic, minced
Optional Garnishes:
- Sesame seeds
- Fresh cilantro, chopped
- Sriracha or chili flakes (for spice)
Ingredient Breakdown
Cauliflower Rice
A low-carb and low-calorie alternative to traditional rice that absorbs flavors beautifully.
Tofu
Firm tofu adds a hearty, protein-packed component to the stir-fry.
Sauce
A savory blend of soy sauce, sesame oil, and ginger brings bold Asian-inspired flavors.
Instructions
Step 1: Prepare the Tofu
- Press the tofu to remove excess moisture. Cut it into bite-sized cubes.
- Heat 1 tablespoon of sesame oil in a skillet over medium heat.
- Add the tofu cubes and cook for 3-4 minutes on each side, until golden and crispy. Remove from the skillet and set aside.
Step 2: Cook the Vegetables
- In the same skillet, add the broccoli, bell peppers, and carrots. Cook for 3-5 minutes, stirring occasionally, until slightly tender.
- Add the cauliflower rice and green onions, cooking for another 3 minutes.
Step 3: Make the Sauce
- In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, maple syrup, ginger, and garlic.
Step 4: Combine Everything
- Return the tofu to the skillet with the vegetables.
- Pour the sauce over the mixture and toss to coat evenly. Cook for 2 more minutes to heat through.
Step 5: Serve
- Divide the stir-fry into bowls and garnish with sesame seeds, cilantro, or sriracha if desired.
Picture Gallery
Tips and Variations
- Add More Protein: Include edamame or chickpeas for an extra protein boost.
- Swap the Veggies: Use zucchini, snap peas, or mushrooms for variety.
- Make It Nut-Free: Use sunflower seed oil instead of sesame oil.
- Make It Spicier: Add chili flakes or a drizzle of chili oil to the sauce.
- Save Time: Use pre-riced cauliflower and pre-cut veggies to speed up prep.
Nutritional Information (Per Serving – 1 Bowl)
- Calories: 240
- Protein: 14g
- Carbohydrates: 18g
- Fat: 12g
- Fiber: 6g
- Iron: 20% of the daily value
- Vitamin C: 70% of the daily value
This dish is a balanced, low-calorie option that’s packed with flavor and nutrients.
Conclusion
This Vegan Cauliflower Rice Stir-Fry with Tofu and Veggies is a quick, healthy, and delicious meal that’s perfect for any time of the week. Its bold flavors, vibrant vegetables, and satisfying texture make it a recipe you’ll want to add to your regular rotation.
Have you tried this recipe? Share your tips, favorite vegetable combinations, or garnishes in the comments below! Don’t forget to tag us on social media with your stir-fry photos—we’d love to see your creations.
Frequently Asked Questions
1. Can I use frozen cauliflower rice?
Yes! Frozen cauliflower rice works perfectly. Just cook it for an extra minute or two to remove excess moisture.
2. How do I store leftovers?
Store the stir-fry in an airtight container in the fridge for up to 3 days. Reheat in a skillet or microwave before serving.
3. Can I use a different protein?
Absolutely! Swap tofu for tempeh, seitan, or even chickpeas.
4. Can I make this recipe soy-free?
Yes! Use coconut aminos instead of soy sauce and replace tofu with chickpeas or another soy-free protein.
5. What pairs well with this stir-fry?
Serve it with a side of spring rolls, miso soup, or a simple cucumber salad for a complete meal.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.